Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Jan 8, 2017:

activity	#	time	miles		km		+m	load
Cycling	9	4:51:51	56.92	(11.7/h)	91.6	(18.8/h)	824	581.0
Mtb	1	4:18:03	40.33	(9.4/h)	64.9	(15.1/h)	1522	431.3
Running	2	1:31:07	9.45	(9:38)	15.21	(5:59)	134	209.3
Orienteering	1	58:09	4.91	(11:51)	7.9	(7:22)	159	183.4
Total	12	11:39:10	111.61	(6:16)	179.61	(3:54)	2639	1405.0
[1-5]	12	11:39:09

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Saturday Jan 7, 2017 #

Event: NWO Night Event

5 PM

Orienteering race 58:09 7.9 km (7:22 / km) +159m 6:41 / km
ahr:147 max:170

7.897km with 159m climb in 62:32. Wnl West woods. Still some nice bits but some horrid brambles to. 11 decide not going to clear straight off so missed 15 and straight to 28 16 then failed to find 21 attacking it twice. 10 14 19 q bit off foe 23 but found veg boundary. Failed to find 15 but did not retry as nothing else good to stack from and time was going to be tight. Way left going to 27 and horrid brambles. 24 22. More bad brambles for 12 real time pressure 18 6 7 and 8 to finish. Would of been ok with the 60 points lost failing to find 21 and 25. Still better than some and good to be out in the dark again.
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Friday Jan 6, 2017 #

7 AM

Cycling 32:57 [2] 10.52 km (19.2 kph) +66m
shoes: Charge Mixer

10.515km with 66m climb in 0:32:57. Work.
Uploaded with IpBike

6 PM

Cycling 33:12 [2] 10.42 km (18.8 kph) +106m
shoes: Charge Mixer

10.419km with 106m climb in 0:33:12. Home wet.
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Thursday Jan 5, 2017 #

7 AM

Cycling 32:40 [2] 10.63 km (19.5 kph) +66m
shoes: Charge Mixer

10.633km with 66m climb in 0:32:40. Work. Cold needed a 2nd buff for face really.
Uploaded with IpBike

6 PM

Cycling 22:49 [2] 7.2 km (18.9 kph) +104m
shoes: Charge Mixer

7.201km with 104m climb in 0:22:49. To coumb dingle.
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7 PM

Running 31:59 5.49 km (5:50 / km) +34m 5:39 / km
ahr:138 max:168 shoes: Charge Mixer

5.867km with 33m climb in 0:32:22. Westbury intervals. Fairly easy session which was good for me. 5.30, 4.00,3.00,1.30 on the grass. A bit weary after about fall a lap so did not push too hard. Felt good apart from that.
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Cycling 29:25 9.46 km (19.3 kph) +88m
ahr:127 max:152 shoes: Charge Mixer

9.456km with 88m climb in 0:29:25. Home cold.
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Wednesday Jan 4, 2017 #

7 AM

Cycling 32:55 [2] 10.57 km (19.3 kph) +69m
shoes: Charge Mixer

10.575km with 69m climb in 0:32:55. Work.
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6 PM

Cycling 41:42 [2] 11.78 km (16.9 kph) +144m
shoes: Charge Mixer

11.778km with 144m climb in 0:41:42. Home.
Uploaded with IpBike

Tuesday Jan 3, 2017 #

7 AM

Cycling 34:07 [2] 10.62 km (18.7 kph) +70m
shoes: Charge Mixer

10.616km with 70m climb in 0:34:07. Work coldest day of the year. Some mad people in shorts.
Uploaded with IpBike

5 PM

Cycling 32:04 [2] 10.41 km (19.5 kph) +111m
shoes: Charge Mixer

10.411km with 111m climb in 0:32:04. Home.
Uploaded with IpBike

7 PM

Running 59:08 [2] 9.72 km (6:05 / km) +100m 5:47 / km

9.724km with 100m climb in 0:59:08. Bok training 6 out. Did a new route which seemed to work OK. the mud was getting crusty with the cold which helped in places.
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Monday Jan 2, 2017 #

9 AM

Mtb 4:18:03 64.9 km (15.1 kph) +1522m
ahr:127 max:157 shoes: Lux

64.899km with 1522m climb in 4:21:46. Mendips loop from Banwell. Over motorway and over Bleadon hill. A loop on the levels got caught by railway. Back over Bleadon hill again. Push up Crook peak lots of people out in the sun on the top. North of callow hill Road climb before rocks drop down to cheddar. a bit more pushing on climb back up. Charterhouse and past the masts onto beacon batch. Stuck to bridleway over ridge which was grim on and off pushing in the slop. Down through Rowberrow and back over Lyncombe hill. Good day to be out but chilly on the tops in the wind.
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