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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Feb 24, 2020:

activity # timemileskm+mload
  Cycling9 4:36:22 56.84(12.3/h) 91.47(19.9/h) 825414.6
  MTBO2 3:42:01 33.96(6:32) 54.65(4:04) 1063525.7
  Orienteering1 1:20:32 5.83(13:49) 9.38(8:35) 345264.8
  Running2 1:17:30 6.38(12:09) 10.26(7:33) 310210.3
  Total13 10:56:25 103.01(6:22) 165.77(3:58) 25431415.3
  [1-5]13 10:56:18

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TuWeThFrSaSuMo

Monday Feb 24, 2020 #

7 AM

Cycling 34:01 [2] 10.68 km (18.8 kph) +78m
shoes: urban

10.677km with 78m climb in 0:34:01. Work wet.
Uploaded with IpBike
5 PM

Cycling 31:36 [2] 10.64 km (20.2 kph) +112m
shoes: urban

10.636km with 112m climb in 0:31:36. Home.
Uploaded with IpBike

Sunday Feb 23, 2020 #

Event: SLOW MBO Score Series 2020 #1: Thursley
 
10 AM

MTBO race 2:55:36 intensity: (10:18 @1) + (1:11:45 @2) + (1:14:50 @3) + (18:43 @4) 42.54 km (4:08 / km) +866m 3:45 / km
ahr:138 max:160 shoes: Exceed

42.538km with 866m climb in 2:58:38. 3 hour mtbo score. Warm went with none windproof top. Reds first out and back 23 22 then missed a track somewhere and very confused heading for 20 lost 10 mins. 10 21 stayed high back for mudfest at 30 11 31 24 25 very close to 12 did not see it around triangle back to same place saw it. Last red 32 messing on path marked as bw on ground met Ian failing to find it. Realised high and found one path down. 2:08 for reds. 24 miss read track had to reverse for 25 12 32 11 down to road receded against trying for 21 and did 10 to finish. Very scrappy with the nav today lucky to still be up there.
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2nd well beaten by Rachel 21 points ahead. What I deserve given the way I was navigating.
1 PM

MTBO 46:25 intensity: (20:29 @1) + (25:48 @2) + (8 @3) 12.11 km (3:50 / km) +197m 3:33 / km
ahr:119 max:141 shoes: Exceed

12.115km with 197m climb in 0:46:25. Control collecting. Cutting through some none driveways so avoided the mud. Nice.
Uploaded with IpBike

Saturday Feb 22, 2020 #

Event: British Night Orienteering Championships / TVOC Chiltern Challenge (UKOL)
 
8 PM

Orienteering race 1:20:32 intensity: (1:25 @1) + (13:01 @2) + (27:54 @3) + (37:22 @4) + (50 @5) 9.38 km (8:35 / km) +345m 7:15 / km
ahr:148 max:162

9.384km with 345m climb in 79:55. British night champs. Nice course realty struggled up any hill though so doing well to get 10 min kms. Only little mistake missing 10 a bit and having to climb back up. Cost me the place to Paul!! 20 mins off the lead which showed how far I have slowed.
Uploaded with IpBike

https://www.tvoc.routegadget.co.uk/rg2/#111&ro...

Thursday Feb 20, 2020 #

7 AM

Cycling 35:31 [2] 10.53 km (17.8 kph) +85m
shoes: urban

10.530km with 85m climb in 0:35:31
Uploaded with IpBike
6 PM

Cycling 24:20 [2] 7.34 km (18.1 kph) +104m
shoes: urban

7.335km with 104m climb in 0:24:20. To westbury.
Uploaded with IpBike
7 PM

Running 29:07 intensity: (7:21 @1) + (8:00 @2) + (2:25 @3) + (3:58 @4) + (7:23 @5) 4.35 km (6:42 / km) +51m 6:19 / km
ahr:137 max:168

4.351km with 51m climb in 0:29:07. Hslf of westbury session. Half mile in 3:40 90 secs rest 1 mile in 8:10!!!. Stugeling with breathing as well as lack of leg speed.
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Cycling 24:30 intensity: (15:44 @1) + (8:46 @2) 9.4 km (23.0 kph) +89m
ahr:128 max:145 shoes: urban

9.396km with 89m climb in 0:24:30. Home.
Uploaded with IpBike

Wednesday Feb 19, 2020 #

7 AM

Cycling 30:31 intensity: (29:32 @1) + (59 @2) 10.82 km (21.3 kph) +63m
ahr:114 max:140 shoes: urban

10.822km with 63m climb in 0:30:31 Work.
Uploaded with IpBike
6 PM

Cycling 31:51 intensity: (5 @0) + (31:14 @1) + (32 @2) 10.61 km (20.0 kph) +110m
ahr:112 max:138 shoes: urban

10.615km with 110m climb in 32:56. Work.
Uploaded with IpBike

Tuesday Feb 18, 2020 #

7 AM

Cycling 32:43 intensity: (30:44 @1) + (1:59 @2) 10.83 km (19.9 kph) +67m
ahr:115 max:135 shoes: urban

10.832km with 67m climb in 0:32:43. Work.
Uploaded with IpBike
5 PM

Cycling 31:19 intensity: (2 @0) + (30:40 @1) + (37 @2) 10.63 km (20.4 kph) +117m
ahr:111 max:133 shoes: urban

10.631km with 117m climb in 0:31:19. Home.
Uploaded with IpBike
7 PM

Running 48:23 intensity: (4:16 @1) + (22:19 @2) + (11:15 @3) + (8:28 @4) + (2:05 @5) 5.91 km (8:11 / km) +259m 6:43 / km
ahr:139 max:165

5.911km with 259m. BOK training Kaynsham. Some different hills in the park. Racing Jackie on the first 2 but she tweeked her knee so had to try and chase Tereza on the last steep one. Glad of the short session as plan to go out Thursday pre BNC on Saturday.
Uploaded with IpBike

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