Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Apr 1, 2017:

activity	#	time	miles		km		+m	load
Cycling	13	7:00:00	84.03	(12.0/h)	135.23	(19.3/h)	1196	840.0
Running	2	1:52:39	10.32	(10:55)	16.6	(6:47)	409	283.4
Orienteering	1	1:09:28	7.05	(9:51)	11.35	(6:07)	238	306.9
Total	16	10:02:07	101.4	(5:56)	163.18	(3:41)	1843	1430.3

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Saturday Apr 1, 2017 #

8 AM

Cycling 32:20 [2] 10.63 km (19.7 kph) +61m
shoes: Charge Mixer

10.633km with 61m climb in 0:32:20. Work.
Uploaded with IpBike

4 PM

Cycling 34:07 [2] 10.45 km (18.4 kph) +105m
shoes: Charge Mixer

10.449km with 105m climb in 0:34:07. Home.
Uploaded with IpBike

Friday Mar 31, 2017 #

7 AM

Cycling 33:36 [2] 10.65 km (19.0 kph) +71m
shoes: Charge Mixer

10.646km with 71m climb in 0:33:36. Work.
Uploaded with IpBike

8 PM

Cycling 31:04 [2] 10.42 km (20.1 kph) +108m
shoes: Charge Mixer

10.423km with 108m climb in 0:31:04
Home.
Uploaded with IpBike

Thursday Mar 30, 2017 #

7 AM

Cycling 35:03 [2] 10.64 km (18.2 kph) +73m
shoes: Charge Mixer

10.642km with 73m climb in 0:35:03. Work.
Uploaded with IpBike

6 PM

Cycling 22:07 [2] 7.19 km (19.5 kph) +103m
shoes: Charge Mixer

7.194km with 103m climb in 0:22:07. To coumb dingle.
Uploaded with IpBike

7 PM

Running 57:45 [2] 7.28 km (7:56 / km) +272m 6:41 / km

7.278km with 272m climb in 0:57:45. forgot banana so no food or ibuprofen. Plod around 4 hills far more muddy than I expected. Very slow.
Uploaded with IpBike

8 PM

Cycling 29:54 [2] 9.55 km (19.2 kph) +85m
shoes: Charge Mixer

9.550km with 85m climb in 0:29:54. Home tired.
Uploaded with IpBike

Wednesday Mar 29, 2017 #

7 AM

Cycling 33:28 [2] 10.6 km (19.0 kph) +66m
shoes: Charge Mixer

10.605km with 66m climb in 0:33:28. Work.
Uploaded with IpBike

6 PM

Cycling 39:10 [2] 11.35 km (17.4 kph) +145m
shoes: Charge Mixer

11.346km with 145m climb in 0:39:10. Home damp.
Uploaded with IpBike

Tuesday Mar 28, 2017 #

7 AM

Cycling 29:40 [2] 10.58 km (21.4 kph) +66m
shoes: Charge Mixer

10.578km with 66m climb in 0:29:40. Work foggy.
Uploaded with IpBike

5 PM

Cycling 29:08 [2] 10.43 km (21.5 kph) +104m
shoes: Charge Mixer

10.432km with 104m climb in 0:29:08. Home.
Uploaded with IpBike

7 PM

Running 54:54 9.32 km (5:53 / km) +137m 5:29 / km
ahr:145 max:169

9.323km with 137m climb in 0:54:57. Bok training with Paul and Tereza. A good steady pace with less stopes than normal. Getting dark at end and got damp. Felt rather good at the end.
Uploaded with IpBike

Monday Mar 27, 2017 #

7 AM

Cycling 29:38 [2] 10.44 km (21.1 kph) +65m
shoes: Charge Mixer

10.438km with 65m climb in 0:29:38. Work I suspect there was a tail wind.
Uploaded with IpBike

6 PM

Cycling 40:45 [2] 12.3 km (18.1 kph) +144m
shoes: Charge Mixer

12.298km with 144m climb in 0:40:45. Very much a head wind home. Feeling very slow.
Uploaded with IpBike

Sunday Mar 26, 2017 #

12 PM

Orienteering race 1:09:28 11.35 km (6:07 / km) +238m 5:33 / km
ahr:160 max:174

11.345km with 238m climb in 1:10:00. Midland champs Bentley. Was not expecting too much as a a bit easy and fast for me but surprised myself by coming 2nd m45 only 30 secs down as well. Best to ignore the M50 as well off there but quicker than Phil. Biggest mistake was about 20 second out of the start but fortunately looked up and saw the lake. A bit hesitant for 10 and in 1 knoll early for 11. Got with others after second road crossing which was good as one had the legs on me but was hesitant so I kept getting back in front.

Legs feeling the effort driving home. Will have to try and stretch.
Uploaded with IpBike

C • Good run! 2

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