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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Jan 27, 2014:

activity # timemileskm+mload
  Cycling10 5:58:15 72.51(12.1/h) 116.69(19.5/h) 765716.5
  Orienteering2 2:19:05 13.55(10:16) 21.8(6:23) 338628.9
  Running1 59:09 5.96(9:56) 9.59(6:10) 134165.6
  Total13 9:16:29 92.01(6:03) 148.07(3:45) 12371511.0

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Monday Jan 27, 2014 #

7 AM

Cycling race 34:21 [2] 11.45 km (20.0 kph) +50m
shoes: Charge Mixer

11.454km with 50m climb in 34:21. Work. Split ride up to test merged upload.
Uploaded with IpBike
6 PM

Cycling race 39:37 [2] 13.01 km (19.7 kph) +121m
shoes: Charge Mixer

13.012km with 121m climb in 39:37. Merged rides spoofed Garmin strava upload.
Uploaded with IpBike

Sunday Jan 26, 2014 #

Event: Southern Championships
 
11 AM

Orienteering race 1:20:32 intensity: (8:05 @1) + (2:12 @2) + (2:13 @3) + (23:10 @4) + (44:52 @5) 12.8 km (6:17 / km) +188m 5:52 / km
ahr:153 max:187

12.800km with 188m climb in 1:20:41. Sorthere champs. Star posts. Wet rushing to the start after the bog queue a couple of minutes late but 5 minute Gallup so straight through a couple of lanes well warmed up.

Ok run never any real speed but not as slow as some of my recent runs and as I ran last night not bad at all. Technically clean. A bit right at 6 30s. Thigh deep in a marsh going to 7 then in from the back for 8 30s. Got with someone just running a bit quicker through to 13 which helped me keep the pace up. They missed 13 so back by myself for the control pick though the bogs at the end where I kept it clean despite tiring. 72.27 for 9.8k. Ended up 2nd m45 winner well up in 66.44 and 4 m50s between him and me including Phil Murray a minute up.
Uploaded with IpBike
C • No. 1 13

Saturday Jan 25, 2014 #

Event: Western NIght League
 
6 PM

Orienteering race (Night) 58:33 [5] 9.0 km (6:30 / km) +150m 6:00 / km

Manual entry as forgot my phone as well as my big light. Guessing distance and climb.

WNL Hollybed common. just my Prinstone tech headtorch as forgot the big light. Decided to do the near controls on the way out which left me fairly committed with the big loop around an OOB area at the opposite end of the map.
41, 58, 49, 61, 43, 66, 50, 60, 65, 46, 70, 51, 53, 48, 56, 64, 59, 63, 52, 69, did not go though the shortcut the details said was not really there to 62, 68, 42, 47,67, 45, 57, decided to go for them all so 44, 55, and the long run in with 54 very hard at the end up the hill thought I was late but must of been miss reading the watch as fairly early.

probably running as well as I have all season which considering haw wet and muddy it was is strange. Biggest wobble was going off line for 45 and some hesitation coming into the flags which would not of been so bad with the big light. Well down on Ian Embery but second place so OK.

Friday Jan 24, 2014 #

7 AM

Cycling race 32:40 [2] 11.4 km (20.9 kph) +46m
shoes: Charge Mixer

11.395km with 46m climb in 32:40. Work. Wet.
Uploaded with IpBike
6 PM

Cycling race 36:09 [2] 11.43 km (19.0 kph) +91m
shoes: Charge Mixer

11.428km with 91m climb in 36:09. Home. Wet.
Uploaded with IpBike

Thursday Jan 23, 2014 #

7 AM

Cycling race 34:42 [2] 11.25 km (19.5 kph) +49m
shoes: Charge Mixer

11.254km with 49m climb in 34:42. Work wet.
Uploaded with IpBike
7 PM

Cycling race 34:15 [2] 11.3 km (19.8 kph) +93m
shoes: Charge Mixer

11.299km with 93m climb in 34:15
Uploaded with IpBike

Wednesday Jan 22, 2014 #

7 AM

Cycling race 34:50 [2] 11.49 km (19.8 kph) +49m
shoes: Charge Mixer

11.487km with 49m climb in 34:50. Work.
Uploaded with IpBike
7 PM

Cycling race 43:29 [2] 12.78 km (17.6 kph) +116m
shoes: Charge Mixer

12.782km with 116m climb in 43:29
Uploaded with IpBike

Tuesday Jan 21, 2014 #

7 AM

Cycling race 35:13 [2] 11.47 km (19.5 kph) +54m
shoes: Charge Mixer

11.468km with 54m climb in 35:13. Frosty again but stayed on the bike...
Uploaded with IpBike
5 PM

Cycling race 32:59 [2] 11.11 km (20.2 kph) +96m
shoes: Charge Mixer

11.108km with 96m climb in 32:59. Home.
Uploaded with IpBike
7 PM

Running 59:09 intensity: (1:14 @1) + (21:13 @2) + (28:09 @3) + (5:17 @4) + (3:16 @5) 9.59 km (6:10 / km) +134m 5:46 / km
ahr:133 max:203

9.585km with 134m climb in 59:42. Bok training White Lion good turnout with 9 including MarkS.
Legs very stiff struggling all the way.
Uploaded with IpBike

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