Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 31 days ending May 31, 2019:

activity	#	time	miles		km		+m	load
Cycling	45	26:41:23	331.72	(12.4/h)	533.84	(20.0/h)	4754	3202.8
Running	6	5:48:01	30.03	(11:35)	48.32	(7:12)	1596	696.0
Orienteering	5	4:33:27	21.55	(12:41)	34.68	(7:53)	1016	779.8
MTBO	1	3:58:56	49.62	(4:49)	79.86	(3:00)	1152	955.7
Total	55	41:01:47	432.91	(5:41)	696.7	(3:32)	8518	5634.3

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Friday May 31, 2019 #

7 AM

Cycling 32:46 [2] 10.61 km (19.4 kph) +64m
shoes: Charge Mixer

10.612km with 64m climb in 0:32:46. Work.
Uploaded with IpBike

6 PM

Cycling 30:18 [2] 10.42 km (20.6 kph) +103m
shoes: Charge Mixer

10.417km with 103m climb in 0:30:18. Home.
Uploaded with IpBike

Thursday May 30, 2019 #

7 AM

Cycling 31:51 [2] 10.65 km (20.1 kph) +61m
shoes: Charge Mixer

10.652km with 61m climb in 0:31:51. Work.
Uploaded with IpBike

5 PM

Cycling 37:46 [2] 11.46 km (18.2 kph) +140m
shoes: Charge Mixer

11.457km with 140m climb in 0:37:46. Home.
Uploaded with IpBike

Wednesday May 29, 2019 #

7 AM

Cycling 32:01 [2] 10.65 km (20.0 kph) +62m
shoes: Charge Mixer

10.648km with 62m climb in 0:32:01. Work.
Uploaded with IpBike

5 PM

Cycling 30:48 [2] 10.42 km (20.3 kph) +105m
shoes: Charge Mixer

10.417km with 105m climb in 0:30:48. Home.
Uploaded with IpBike

Tuesday May 28, 2019 #

7 AM

Cycling 31:08 [2] 10.62 km (20.5 kph) +63m
shoes: Charge Mixer

10.620km with 63m climb in 0:31:08. Work.
Uploaded with IpBike

5 PM

Cycling 33:55 [2] 10.42 km (18.4 kph) +100m
shoes: Charge Mixer

10.417km with 100m climb in 0:33:55. Home.
Uploaded with IpBike

7 PM

Orienteering 48:03 [2] 6.34 km (7:35 / km) +128m 6:53 / km

6.342km with 128m climb in 0:48:03. Shadowing Magie around relocation exercise on Warmley. She was fairly competent we were cutting across in places relocation ok but not too hard. Map well out of date I know there are better versions. 55 needs some gardening to cut it out of thicket. Path by 50 inacesible to south and not much better north. Path south of 53 total over growen.
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Monday May 27, 2019 #

12 PM

Orienteering race 44:11 [5] 3.6 km (12:16 / km) +250m 9:07 / km

Wrekin brown middle. Another full on course on the southern half of the Wrekin. Nice climb to 1 contour across and up for 2 above first crag so dropped down then had far more climb back up to middle crag than expected would of been better going over first 30s. 3 up to path then between crags but no indication bottom or top so went and looked top but then not happy about going down between them so back and down to get at from bottom 30s. Description should of said foot really. Happy through 4, 5, 6, 7 and 8 took bottom path for 9 missed first renterant cutting up so was going up away from the control under little hill realized fairly soon and cut back diagonally the other way 60s. OK through until last control where I hit the gully ok and as it looked more like upper bit than lower turned up which was wrong. 45s.

Pete Ward showed how it should of been done 35 but fairly happy outing and nice to race on the Wrekin.

https://www.hoc.routegadget.co.uk/rg2/#59&rout...

Sunday May 26, 2019 #

1 PM

Orienteering race 1:22:58 [2] 10.72 km (7:44 / km) +256m 6:55 / km

10.718km with 256m climb in 1:22:58. Midland champs brown clee. Proper rough champs course set out hard 1, 2, 3, 4 ok must of stopped just short of 5 then looped back loosing 90s. 6, 7 ok. Hesitant to 8 stopping short then ended up beyond it 45s. Stayed too high for 11 30s. No idea why I did not see 13 did a full loop of the green pits when it was on the edge and should of been visible 45s. Confused at 14 was north of it but map not very clear 30s. Trying to.pick up pace from here on easier nav but tiring. Glad of downhill finish but shattered at finish. A bit too scrappy on the technical bits really and running out of go at the end.
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8 mins off Duncan Harris how went past me on the open. Not to bad but would of been better without the small misses.

https://www.hoc.routegadget.co.uk/rg2/#57&rout...

Saturday May 25, 2019 #

Event: Scottish Champs

Event: Spring time in Shropshire

Friday May 24, 2019 #

7 AM

Cycling 31:20 [2] 10.59 km (20.3 kph) +62m
shoes: Charge Mixer

10.586km with 62m climb in 0:31:20. Work.
Uploaded with IpBike

4 PM

Cycling 38:13 [2] 11.61 km (18.2 kph) +134m
shoes: Charge Mixer

11.609km with 134m climb in 0:38:13. Home.
Uploaded with IpBike

Thursday May 23, 2019 #

7 AM

Cycling 30:23 [2] 10.6 km (20.9 kph) +63m
shoes: Charge Mixer

10.605km with 63m climb in 0:30:23. Work.
Uploaded with IpBike

6 PM

Cycling 22:16 [2] 7.2 km (19.4 kph) +100m
shoes: Charge Mixer

7.196km with 100m climb in 0:22:16. To Westbury.
Uploaded with IpBike

Running 44:42 [2] 6.97 km (6:25 / km) +223m 5:32 / km

6.965km with 223m climb in 0:44:42. 3 castles in Blaise for speed and hills. 10 to 15 seconds faster than last time.
Uploaded with IpBike

7 PM

Cycling 24:55 [2] 9.38 km (22.6 kph) +86m
shoes: Charge Mixer

9.383km with 86m climb in 0:24:55. Home.
Uploaded with IpBike

Wednesday May 22, 2019 #

7 AM

Cycling 30:53 [2] 10.6 km (20.6 kph) +62m
shoes: Charge Mixer

10.603km with 62m climb in 0:30:53. Work.
Uploaded with IpBike

5 PM

Cycling 1:37:47 [2] 34.76 km (21.3 kph) +269m
shoes: Charge Mixer

34.759km with 269m climb in 1:37:47. Had gone into work ready for an evening work ride but it did not happen.

Took the longer mixed gravel route home to use up my food and drink. Been a while since I did it.
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Tuesday May 21, 2019 #

7 AM

Cycling 31:05 [2] 10.62 km (20.5 kph) +64m
shoes: Charge Mixer

10.620km with 64m climb in 0:31:05. Work nice morning.
Uploaded with IpBike

5 PM

Cycling 30:08 [2] 10.4 km (20.7 kph) +100m
shoes: Charge Mixer

10.402km with 100m climb in 0:30:08. Home.
Uploaded with IpBike

7 PM

Running 1:29:12 [2] 12.24 km (7:17 / km) +387m 6:17 / km

12.244km with 387m climb in 1:29:12. Special night to be out from the swan. Full route with the steep climbs to take advantage of the views on offer.

Forgot to take painkiller be for start so a bit wobbly towards end. Sprint against Scott for the top did not help.
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Monday May 20, 2019 #

7 AM

Cycling 28:57 [2] 10.6 km (22.0 kph) +63m
shoes: Charge Mixer

10.599km with 63m climb in 0:28:57. Work.
Uploaded with IpBike

6 PM

Cycling 34:35 [2] 10.45 km (18.1 kph) +103m
shoes: Charge Mixer

10.453km with 103m climb in 0:34:35. Home.
Uploaded with IpBike

Saturday May 18, 2019 #

10 AM

MTBO race 3:58:56 [4] 79.86 km (3:00 / km) +1152m 2:47 / km
shoes: Lux

79.856km with 1152m climb in 3:58:56. 4 hour mtbo score Yorkshire wolds. New terrain for me and very nice with a series of dry valleys. I bit of Sheep suit about.

Big climb out at start 4 wondering how to do 8 and 28 went and did them out and back straight away. Then loose all the height for 5, 25 climb back up for 20 again trying to work out route went 15 10 out and back 29 and 14. Only slow bit of riding all day to 24 out and back 30 19 9 23. Half controls done in 2:01 clearing looking possible. 18 then just through gate going to 27 heard air ans sealant leaking out got it to hold but leaking again at 27 so spent 5 mins getting plug stuff to seal it. 17 7 12 out and back 26 21 22 13 tiring on the road riding after here 3 16 saw Al and Jake coming out 11 6 1 2 in just over a minute to spare with a clearance.

Al and Jake had a better route probably but missed the 5 pointer 5 early ended up in with over 10 mins early but 5 points short. They did. 28 and 8 later on between 13 and 3 from the south. Not an option I even saw.
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Friday May 17, 2019 #

7 AM

Cycling 30:11 [2] 10.6 km (21.1 kph) +63m
shoes: Charge Mixer

10.599km with 63m climb in 0:30:11. Work damp.
Uploaded with IpBike

4 PM

Cycling 32:56 [2] 10.42 km (19.0 kph) +103m
shoes: Charge Mixer

10.423km with 103m climb in 0:32:56. Home.
Uploaded with IpBike

Thursday May 16, 2019 #

7 AM

Cycling 30:53 [2] 10.59 km (20.6 kph) +65m
shoes: Charge Mixer

10.593km with 65m climb in 0:30:53. Work.
Uploaded with IpBike

6 PM

Cycling 23:10 [2] 7.2 km (18.6 kph) +100m
shoes: Charge Mixer

7.201km with 100m climb in 0:23:10. To Westbury.
Uploaded with IpBike

Running 49:40 [2] 6.26 km (7:56 / km) +253m 6:36 / km

6.255km with 253m climb in 0:49:40. 3 hills in blaise. Stiffening up at the end and ankle starting to hurt.
Uploaded with IpBike

7 PM

Cycling 29:01 [2] 9.38 km (19.4 kph) +85m
shoes: Charge Mixer

9.381km with 85m climb in 0:29:01. Home slow.
Uploaded with IpBike

Wednesday May 15, 2019 #

7 AM

Cycling 30:20 [2] 10.6 km (21.0 kph) +65m
shoes: Charge Mixer

10.605km with 65m climb in 0:30:20
Uploaded with IpBike

6 PM

Cycling 33:37 [2] 10.39 km (18.5 kph) +99m
shoes: Charge Mixer

10.389km with 99m climb in 0:33:37. Home.
Uploaded with IpBike

Tuesday May 14, 2019 #

7 AM

Cycling 29:51 [2] 10.57 km (21.2 kph) +64m
shoes: Charge Mixer

10.569km with 64m climb in 0:29:51. Work.
Uploaded with IpBike

5 PM

Cycling 32:41 [2] 10.37 km (19.0 kph) +101m
shoes: Charge Mixer

10.372km with 101m climb in 0:32:41. Home bit of stiff wind in places.
Uploaded with IpBike

7 PM

Running 1:03:13 [2] 8.84 km (7:09 / km) +250m 6:16 / km

8.838km with 250m climb in 1:03:13. Back training new pub black horse north nibbly. Through fields then back over the top. Forgot to change shoes so in house trainers. Slow going.
Uploaded with IpBike

Monday May 13, 2019 #

7 AM

Cycling 30:33 [2] 10.61 km (20.8 kph) +63m
shoes: Charge Mixer

10.614km with 63m climb in 0:30:33. Work.
Uploaded with IpBike

5 PM

Cycling 38:13 [2] 11.38 km (17.9 kph) +132m
shoes: Charge Mixer

11.380km with 132m climb in 0:38:13. Home feeling tired.
Uploaded with IpBike

Sunday May 12, 2019 #

Event: SLOW MBO Score Surrey Hills

9 AM

Cycling race 2:40:27 [2] 54.46 km (20.4 kph) +813m
shoes: Lux

54.463km with 813m climb in 2:47:41. Slow mtbo 3 hour score odds and evens format. Box hill and north over m25.

Reds first as 1 less for same points and looked shorter. A bit of a wobble going to 1st turning early. 2 3 4 ok should of reversed from here but kept round loop which was slower. Not surprising as it turns out I miss read a footpath so not surprising it was slow riding. Out to far one on Box hill before returning for last red missed path and had to read the contours to work it out. 1;20 at change blues had less climbing good riding so clearing looked doable going into last hour and comfortable in the end.

Some nice riding all on new terrain for me. Need to see what Ian did to know if I won.
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Friday May 10, 2019 #

7 AM

Cycling 30:30 [2] 11.01 km (21.7 kph) +64m
shoes: Lux

11.014km with 64m climb in 0:30:30. Work. Not finished with mixer new parts fitting so still on Lux.
Uploaded with IpBike

Thursday May 9, 2019 #

7 AM

Cycling 29:41 [2] 11.04 km (22.3 kph) +63m
shoes: Lux

11.037km with 63m climb in 0:29:41. Work on Lux mixer waiting for new cogs.
Uploaded with IpBike

5 PM

Cycling 28:50 [2] 10.62 km (22.1 kph) +104m
shoes: Lux

10.618km with 104m climb in 0:28:50. Home wet at end.
Uploaded with IpBike

Wednesday May 8, 2019 #

7 AM

Cycling 33:26 [2] 10.61 km (19.0 kph) +67m
shoes: Charge Mixer

10.614km with 67m climb in 0:33:26. Work wet.
Uploaded with IpBike

6 PM

Cycling 32:38 [2] 10.47 km (19.3 kph) +102m
shoes: Charge Mixer

10.473km with 102m climb in 0:32:38. Home.
Uploaded with IpBike

Tuesday May 7, 2019 #

7 AM

Cycling 31:40 [2] 10.62 km (20.1 kph) +65m
shoes: Charge Mixer

10.618km with 65m climb in 0:31:40. Work.
Uploaded with IpBike

5 PM

Cycling 32:37 [2] 10.51 km (19.3 kph) +107m
shoes: Charge Mixer

10.505km with 107m climb in 0:32:37. Home.
Uploaded with IpBike

7 PM

Running 54:01 [2] 7.12 km (7:35 / km) +260m 6:25 / km

7.120km with 260m climb in 0:54:01. Standard black horse route. Took the short option back as 3rd day in a row running and ankle feeling it.
Uploaded with IpBike

Monday May 6, 2019 #

11 AM

Orienteering race 33:26 [5] 4.7 km (7:07 / km) +120m 6:18 / km

British Relays M50 second leg taking over in 2nd from Phil just a few seconds down. Good steady run called for but I messed it up. Round path for 1. did not see small path on ground into 2 but ok reversed back out for simple path run to 3. 4 ok 5 around longer simple path route to right for 5. Back out to path I had come in on towards 6 but somehow thought I was too far up the hill on crossing the MTB track headed down but that was clearly not right as I hit major path after too far. Along this a bit looking for break in brambles and back up for a pit no flag see another pit close no flag again go to path in site but not sure which direction to head and pick wrong only on looking in next pit did I work out I was back close to 5 again and get my act together. probably 2.30 lost. 7 run around path making 8 a dog log but still manage to loose 30s on 8 having virtually seen it. 9, 10, 11 ok feeling tired up the hill for 12 then managed to end up 1 bridge south of where I thought but fortunately paths not matching at all so worked it out 30s?

Came in 3rd but 2.5 - 3 minutes off SYO and TVOC. Clive managed to real in Roger for 2nd but I needed to send him out with Tim to make it a real race and had I just been clean I probably would of. Annoying.

Sunday May 5, 2019 #

Event: British Orienteering Championships

12 PM

Orienteering race 1:04:49 [2] 9.32 km (6:57 / km) +262m 6:06 / km

9.321km with 262m climb in 59:00. British champs M50. Pushing on from the off as course looked short. A few technical ones to start then relatively simple. Running better than lately but not fast enough really. Just contouring finding the best line for most of it. Loosing time with the climb back up. Slightly off line for 15 but nice obvious control to relocate off only 15 seconds lost.

Reasonable run 14th would of been 8th if I could of been a minute quicker. 1 second behind Al!! Long way off James of course. All the Powells fiinished which was good as first til=me all running in a long time. Mum beat dad by 13 seconds.

Uploaded with IpBike

I was 2nd after the 5 more technical controls then lost a minute to James just on the uphill run to 6 and heading backwards from there. James had fastest splits at all but 16 where he lost 7 seconds and the run in where he lost 5. Al overhauled me down the slope at the end.

Saturday May 4, 2019 #

Event: Omm Festival

Friday May 3, 2019 #

7 AM

Cycling 31:49 [2] 10.62 km (20.0 kph) +63m
shoes: Charge Mixer

10.616km with 63m climb in 0:31:49. Work.
Uploaded with IpBike

5 PM

Cycling 30:50 [2] 10.42 km (20.3 kph) +108m
shoes: Charge Mixer

10.423km with 108m climb in 0:30:50. Home.
Uploaded with IpBike

Thursday May 2, 2019 #

7 AM

Cycling 32:46 [2] 10.65 km (19.5 kph) +64m
shoes: Charge Mixer

10.646km with 64m climb in 0:32:46. Work.
Uploaded with IpBike

6 PM

Cycling 23:25 [2] 7.24 km (18.6 kph) +103m
shoes: Charge Mixer

7.237km with 103m climb in 0:23:25. To Westbury.
Uploaded with IpBike

7 PM

Running 47:13 [2] 6.9 km (6:51 / km) +223m 5:53 / km

6.901km with 223m climb in 0:47:13. Three castles in Blaise. A good mixture of speed and hills to try and get legs ready for weekend.
Uploaded with IpBike

8 PM

Cycling 29:03 [2] 9.39 km (19.4 kph) +85m
shoes: Charge Mixer

9.390km with 85m climb in 0:29:03. Home wet second half.
Uploaded with IpBike

Wednesday May 1, 2019 #

7 AM

Cycling 32:29 [2] 10.63 km (19.6 kph) +64m
shoes: Charge Mixer

10.625km with 64m climb in 0:32:29. Work.
Uploaded with IpBike

5 PM

Cycling 38:41 [2] 11.38 km (17.7 kph) +138m
shoes: Charge Mixer

11.384km with 138m climb in 0:38:41. Home.
Uploaded with IpBike

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