Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Apr 22, 2017:

activity	#	time	miles		km		+m	load
Cycling	9	4:38:17	56.35	(12.2/h)	90.69	(19.6/h)	789	534.4
Orienteering	2	2:47:21	14.4	(11:37)	23.18	(7:13)	386	477.3
Running	1	31:20	3.18	(9:52)	5.11	(6:08)	35	76.9
Walking	1	25:37	1.22	(20:56)	1.97	(13:00)	89	51.2
Total	13	8:22:35	75.16	(6:41)	120.95	(4:09)	1299	1139.8

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Friday Apr 21, 2017 #

7 AM

Cycling 31:16 [2] 10.44 km (20.0 kph) +64m
shoes: Charge Mixer

10.441km with 64m climb in 0:31:16. Work.
Uploaded with IpBike

6 PM

Cycling 33:46 [2] 10.4 km (18.5 kph) +104m
shoes: Charge Mixer

10.402km with 104m climb in 0:33:46. Upload.
Uploaded with IpBike

Thursday Apr 20, 2017 #

7 AM

Cycling 32:24 [2] 10.46 km (19.4 kph) +65m
shoes: Charge Mixer

10.460km with 65m climb in 0:32:24. Work

Uploaded with IpBike

6 PM

Cycling 22:14 [2] 7.13 km (19.2 kph) +100m
shoes: Charge Mixer

7.128km with 100m climb in 0:22:14. To coumb dingle.
Uploaded with IpBike

7 PM

Running 31:20 5.11 km (6:08 / km) +35m 5:56 / km
ahr:130 max:164

5.110km with 35m climb in 0:31:40. Struggling on warmup. Was meant to be 4, 3, 2, 1,.5 laps. Started OK but after the revelers very stiff stopped straight away and stretched joined back in for 2nd 2 laps and did the next 2 slowly before stopping.
Uploaded with IpBike

8 PM

Cycling 28:25 9.42 km (19.9 kph) +85m
ahr:115 max:141 shoes: Charge Mixer

9.418km with 85m climb in 0:28:25. Home.
Uploaded with IpBike

Wednesday Apr 19, 2017 #

7 AM

Cycling 28:49 [2] 10.57 km (22.0 kph) +65m
shoes: Charge Mixer

10.571km with 65m climb in 0:28:49. Work.
Uploaded with IpBike

6 PM

Cycling 39:00 [2] 11.38 km (17.5 kph) +140m
shoes: Charge Mixer

11.376km with 140m climb in 0:39:00. Home.
Uploaded with IpBike

Tuesday Apr 18, 2017 #

7 AM

Cycling 30:39 [2] 10.6 km (20.8 kph) +64m
shoes: Charge Mixer

10.605km with 64m climb in 0:30:39. Work.
Uploaded with IpBike

7 PM

Cycling 31:44 [2] 10.29 km (19.5 kph) +102m
shoes: Charge Mixer

10.293km with 102m climb in 0:31:44. Home.
Uploaded with IpBike

Monday Apr 17, 2017 #

10 AM

Orienteering race 44:10 [2] 6.48 km (6:49 / km) +153m 6:06 / km

6.481km with 153m climb in 0:44:10. Jk relays middle shorter leg on men's 120+. Jeff lost some time so back.off the leaders some way. just trying to be clean and steady. Struggling to get past Abi runing the open for uboc. Ok through the slightly more technical wooded bit. Just not enough speed in the legs really from there. Handed over to Phil in 2nd helped by Fvo dq. Phil kept the position so 2nd place in the end which is fair enough.
Uploaded with IpBike

Sunday Apr 16, 2017 #

12 PM

Orienteering race 2:03:11 16.7 km (7:23 / km) +233m 6:54 / km
ahr:135 max:175

16.696km with 233m climb in 2:04:38. Walk to start then jk m45 long. Never felt fast but was pushing all the way. Took left hand long path route for 6 wanted to save legs foe later as the forest was hard work. Hamstring feeling tight from about 10 on the run to the road crossing and restart after 2 minute time out did not help. carefull in tricky rodys section. A bit right on 16 where I was trying to check the options for the long 17. Just kept pushing as best I could from here right foot painfull with a stood pushing back. It was a painfull run to the finish.

Result surprisingly good 5th and only about 6 mins off James. Nor enough to move up from 7th overall though. Still I think its my best jk as an m45. Relays tommorow will be hard.
Uploaded with IpBike

7 PM

Walking 25:37 [2] 1.97 km (13:00 / km) +89m 10:36 / km

1.970km with 89m climb in 0:25:37
Forced myself out to walk again even though danger of being rained on. Blown up hill carried in and took triangulate route to get out of wind. Had to climb back up at end but survived and legs stand a better chance tomorrow for the outing.
Uploaded with IpBike

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