Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Jan 28, 2019:

activity	#	time	miles		km		+m	load
Cycling	14	7:17:29	79.8	(10.9/h)	128.42	(17.6/h)	1173	875.0
Running	2	2:00:33	11.71	(10:18)	18.85	(6:24)	261	316.7
Orienteering	1	1:02:32	5.12	(12:13)	8.24	(7:35)	111	125.1
Total	17	10:20:34	96.63	(6:25)	155.5	(3:59)	1545	1316.8

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Monday Jan 28, 2019 #

7 AM

Cycling 34:06 [2] 10.43 km (18.4 kph) +65m
shoes: Charge Mixer

10.430km with 65m climb in 0:34:06. Work a snoty ride not good.
Uploaded with IpBike

6 PM

Cycling 36:43 [2] 10.31 km (16.8 kph) +107m
shoes: Charge Mixer

10.312km with 107m climb in 0:36:43. Home.
Uploaded with IpBike

Sunday Jan 27, 2019 #

Event: BOK Regional Event

12 PM

Orienteering race 1:02:32 [2] 8.24 km (7:35 / km) +111m 7:07 / km

8.238km with 111m climb in 1:08:34. Stock hill brown. Down with cold again. Just trying to keep the nav together which I did but no speed and found it though going. Bens 43 was very impressive.
Uploaded with IpBike

https://www.bok.routegadget.co.uk/rg2/#171&route=2...

Saturday Jan 26, 2019 #

10 AM

Cycling 32:49 [2] 10.3 km (18.8 kph) +113m
shoes: Lux

10.297km with 113m climb in 0:32:49. Was going over to fod to ride with Chas and Phil but alternator and power steering failed on van so straight to garage and ride back from there.
Uploaded with IpBike

Friday Jan 25, 2019 #

7 AM

Cycling 33:55 [2] 10.72 km (19.0 kph) +62m
shoes: Charge Mixer

10.723km with 62m climb in 0:33:55. Work first Dafodil spotted on m32 roundabout.
Uploaded with IpBike

6 PM

Cycling 47:35 [2] 13.38 km (16.9 kph) +160m
shoes: Charge Mixer

13.377km with 160m climb in 0:47:35. Home.
Uploaded with IpBike

Thursday Jan 24, 2019 #

7 AM

Cycling 35:24 [2] 10.79 km (18.3 kph) +69m
shoes: Charge Mixer

10.794km with 69m climb in 0:35:24. Work.
Uploaded with IpBike

6 PM

Cycling 24:48 [2] 7.23 km (17.5 kph) +102m
shoes: Charge Mixer

7.226km with 102m climb in 0:24:48. To coumb dingle.
Uploaded with IpBike

7 PM

Running 44:55 [2] 6.25 km (7:11 / km) +135m 6:29 / km

6.247km with 135m climb in 0:44:55. Falkandale hills going teribly probably aset of pws. Half way up the first one past by a gaggle of 12 or 13 year old girls chatting away.

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8 PM

Cycling 29:47 [2] 9.59 km (19.3 kph) +87m
shoes: Charge Mixer

9.587km with 87m climb in 0:29:4 home.
Uploaded with IpBike

Wednesday Jan 23, 2019 #

7 AM

Cycling 36:43 [2] 10.8 km (17.6 kph) +66m
shoes: Charge Mixer

10.802km with 66m climb in 0:36:43. Work steady on icey stuff.
Uploaded with IpBike

6 PM

Cycling 42:02 [2] 11.1 km (15.8 kph) +144m
shoes: Charge Mixer

11.098km with 144m climb in 0:42:02. Home.
Uploaded with IpBike

Tuesday Jan 22, 2019 #

7 AM

Cycling 36:24 [2] 10.61 km (17.5 kph) +68m
shoes: Charge Mixer

10.612km with 68m climb in 0:36:24. Work icy in places.
Uploaded with IpBike

5 PM

Cycling 37:16 [2] 10.55 km (17.0 kph) +108m
shoes: Charge Mixer

10.545km with 108m climb in 0:37:16. Home cold.
Uploaded with IpBike

6 PM

Cycling 5:03 [2] 1.3 km (15.4 kph) +14m
shoes: Charge Mixer

1.296km with 14m climb in 0:05:03. To bok training.
Uploaded with IpBike

7 PM

Running 1:15:38 [3] 12.6 km (6:00 / km) +126m 5:43 / km

12.614km with 126m climb in 1:15:38. Bok training bsl very mixed ability with 9 out special guests Ben and Megan and Tim tett with PhilM. Usual mix of intervals highlight being the Aztec handicap mile. Was collapsing too much to see how well the handicap worked but not bad I think. I did a 5.59 which was a surprise as I was dieing after 400m but I was trying to stop Tommi getting further in front and then Megan went but towards end which helped. I liked the BMX track effort but did not push flat out on the rest as feeling the mile.

C • Thanks 2

9 PM

Cycling 4:54 [2] 1.32 km (16.2 kph) +8m
shoes: Charge Mixer

1.320km with 8m climb in 0:04:54. Home.
Uploaded with IpBike

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