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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Apr 2, 2013:

activity # timemileskm+mload
  Cycling6 3:30:54 44.99(12.8/h) 72.4(20.6/h) 701421.8
  Orienteering4 2:34:42 14.28(10:50) 22.98(6:44) 764506.0
  Running1 10:00 0.62(16:06) 1.0(10:00) 5010.0
  Total10 6:15:36 59.89(6:16) 96.38(3:54) 1515937.8
  [1-5]10 6:15:20

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Tuesday Apr 2, 2013 #

7 AM

Cycling race 30:02 [2] 11.08 km (22.1 kph) +95m
shoes: Charge Mixer

11.078km with 95m climb in 30:02. Work. Bright sunny morning but an hour earlier made it bitterly cold.
Uploaded with IpBike
6 PM

Cycling race 37:37 [2] 12.46 km (19.9 kph) +113m
shoes: Charge Mixer

12.461km with 113m climb in 37:37. Home cold and a head wind feeling a bit tired.
Uploaded with IpBike

Monday Apr 1, 2013 #

10 AM

Orienteering race 37:02 intensity: (13 @0) + (36:04 @1) + (45 @2) 5.91 km (6:16 / km) +251m 5:10 / km
ahr:255 max:137

5.905km with 251m climb in 37:24. JK men's 120 relay taking over from Paul with Richard about 1.30 in front. Got him in sight for the spectator control then lost 30 second and thought he was away but in practice he chased me up the run in. Just the one small mistake but not bad apart from that. Storming run by Phil on the last leg got us up to about tenth.
Uploaded with IpBike
C • 10th? 1

Sunday Mar 31, 2013 #

12 PM

Orienteering race 26:36 intensity: (3 @0) + (16:20 @1) + (7:35 @2) + (59 @3) + (1:38 @4) + (1 @5) 3.2 km (8:18 / km) +61m 7:35 / km
ahr:116 max:160

3.204km with 61m climb in 27:23. Day 3 hip not happy even with 2 ibp. Also my new shoes blistered the tops of my toes and my tapering did not help. Ran properly to number 1 but not good so just jogged 2 and 3 then to the finish.
Uploaded with IpBike

Saturday Mar 30, 2013 #

11 AM

Running warm up/down 10:00 [1] 1.0 km (10:00 / km) +50m 8:00 / km

bit of a warmup as it was cold.

Orienteering race 1:08:37 [5] 10.0 km (6:52 / km) +425m 5:40 / km

JK day 2 Hambledon. just not as quick as I needed to be today. all fairly easy technicaly and then the ones that may of been tricky were hung high. may of lost a minute on my throught the field rout to 7. 30 secs going to the visable flag before 16. Not sure about the long routes but not too bad I think. just not up to doing 5.6 minute km's with that climb like the scandi leader and probobly James as well. No log as it looks to of stoped after about a km for some reason.

Friday Mar 29, 2013 #

Event: JK 2013
 
1 PM

Orienteering race 22:27 intensity: (3:38 @1) + (3:38 @2) + (1:04 @3) + (25 @4) + (13:42 @5) 3.87 km (5:48 / km) +27m 5:36 / km
ahr:158 max:179

3.872km with 27m climb in 22:33. Warm-up then JK sprint M45. Course suited me, enough interest that I did have to think to push the running but no stupid wrong side of the fence type traps and the route choice just ended up one side or the other. Probably the wrong route for 4 where I just went around the road but there looks to be a reasonable straight option. Slight banana on 8 when I did not spot there was no gap in the hedge. 13.56 Dave Rollins was 2nd in 13.25 which would of been very respectable but then at the end James lounge did under 13. 9th I think in the end and a good number of people behind that normally beat me.

Looks like I lost about 15 seconds on 4. started quickly 2nds fastest for no 2 and fastest for no 3 but slower at the end loosing time just on the running which probobly just reflects my level of fittness. Hip a bit painfull walking back to the van.

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Thursday Mar 28, 2013 #

7 AM

Cycling race 27:54 [2] 10.75 km (23.1 kph) +93m
shoes: Charge Mixer

10.749km with 93m climb in 27:54. Work bright and a bit warmer.
Uploaded with IpBike
7 PM

Cycling race 50:54 [2] 14.77 km (17.4 kph) +191m
shoes: Charge Mixer

14.766km with 191m climb in 50:54. Home late out of office so dark for the last time I'm 6 months probably. Took a twisty different route home so as to use the lights and have to navigate some. Even some off road and cross terain.
Uploaded with IpBike

Wednesday Mar 27, 2013 #

7 AM

Cycling race 27:42 [2] 10.92 km (23.7 kph) +93m
shoes: Charge Mixer

10.918km with 93m climb in 27:42. Bright sunny cold.
Uploaded with IpBike
6 PM

Cycling race 36:45 [2] 12.43 km (20.3 kph) +116m
shoes: Charge Mixer

12.426km with 116m climb in 36:45. Home some flakes of snow.
Uploaded with IpBike

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