Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Oct 27, 2018:

activity	#	time	miles		km		+m	load
Cycling	9	4:48:30	57.5	(12.0/h)	92.54	(19.2/h)	828	577.0
Running	2	1:55:07	11.66	(9:52)	18.77	(6:08)	331	230.2
Mtb	2	1:05:57	12.43	(11.3/h)	20.01	(18.2/h)	203	84.6
Orienteering	1	58:29	5.32	(11:00)	8.56	(6:50)	257	254.3
MTBO	1	56:14	8.2	(6:52)	13.19	(4:16)	253	176.1
Total	15	9:44:17	95.11	(6:09)	153.07	(3:49)	1872	1322.2

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Friday Oct 26, 2018 #

7 AM

Cycling 32:46 [2] 10.58 km (19.4 kph) +64m
shoes: Charge Mixer

10.584km with 64m climb in 0:32:46. Work. Wet.
Uploaded with IpBike

5 PM

Cycling 37:30 [2] 11.01 km (17.6 kph) +137m
shoes: Charge Mixer

11.006km with 137m climb in 0:37:30. Home.
Uploaded with IpBike

Thursday Oct 25, 2018 #

7 AM

Cycling 31:22 [2] 10.41 km (19.9 kph) +64m
shoes: Charge Mixer

10.408km with 64m climb in 0:31:22. Work frosty.
Uploaded with IpBike

6 PM

Cycling 23:21 [2] 7.19 km (18.5 kph) +101m
shoes: Charge Mixer

7.186km with 101m climb in 0:23:21
Uploaded with IpBike

7 PM

Running 38:00 [2] 5.77 km (6:35 / km) +164m 5:46 / km

5.773km with 164m climb in 0:38:00. Group doing 45s which is too short for me. Out to do 4 of the old grove road hills. Not flat out but pushed the last one more like it should be.
Uploaded with IpBike

8 PM

Cycling 28:15 [2] 9.43 km (20.0 kph) +86m
shoes: Charge Mixer

9.433km with 86m climb in 0:28:15. Home.
Uploaded with IpBike

Wednesday Oct 24, 2018 #

11 AM

MTBO race 56:14 13.19 km (4:16 / km) +253m 3:53 / km
ahr:146 max:162 shoes: Lux

13.193km with 253m climb in 0:56:14.
Mtbo hankley common. Nice area course made you get off bike for last 30m to find controls which I liked. Could run in and out hard through heather which was fun. Sandy bits were not much fun but challenging. Cut through the nice white woods for 11.
Uploaded with IpBike

3 PM

Mtb 1:03:19 19.35 km (18.3 kph) +202m
ahr:113 max:131 shoes: Lux

19.352km with 202m climb in 1:04:44. North of m4 bridelway loop. .more good stuff saw some other people out on bikes which is good.
Uploaded with IpBike

8 PM

Mtb 2:38 [2] 0.66 km (15.0 kph) +1m
shoes: Lux

0.659km with 1m climb in 0:02:38. Test data.
Uploaded with IpBike

Tuesday Oct 23, 2018 #

7 AM

Cycling 30:37 [2] 10.61 km (20.8 kph) +64m
shoes: Charge Mixer

10.610km with 64m climb in 0:30:37. Work.
Uploaded with IpBike

5 PM

Cycling 31:06 [2] 10.4 km (20.1 kph) +104m
shoes: Charge Mixer

10.404km with 104m climb in 0:31:06. Home.
Uploaded with IpBike

7 PM

Running 1:17:07 [2] 12.99 km (5:56 / km) +167m 5:35 / km

12.995km with 167m climb in 1:17:07. Bok training. Longer than normal due to having to go back for late arrival. Did 3 efforts up nightingale along a stretch of the cycle trail and then along the tow path. Good fun but tired at end too far for me.
Uploaded with IpBike

Monday Oct 22, 2018 #

7 AM

Cycling 32:39 [2] 10.6 km (19.5 kph) +63m
shoes: Charge Mixer

10.603km with 63m climb in 0:32:39. Work sun not up passing mod yet.
Uploaded with IpBike

6 PM

Cycling 40:54 [2] 12.31 km (18.1 kph) +145m
shoes: Charge Mixer

12.305km with 145m climb in 0:40:54. Home. Passed a group doing efforts down the c6cle path incline just be for Morrisons. A good way to get speed in the legs.
Uploaded with IpBike

Sunday Oct 21, 2018 #

Event: Compass sport cup final

12 PM

Orienteering race 58:29 8.56 km (6:50 / km) +257m 5:57 / km
ahr:158 max:179

8.557km with 257m climb in 0:58:29. Compass sport cup final. Canock chase. Fairly sure after no 1 that a long way around the paths was bestial bracken still high. Fairly clean but never felt I was running fast. Surprised to be in the lead when I finished. The real speed at the end so 9th I think behind Dave peel Clive martin ward and Phil. Then a few more late starters between Phil and me.
Uploaded with IpBike

http://www.walton.routegadget.co.uk/rg2/#85&route=...

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