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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Jun 20, 2013:

activity # timemileskm+mload
  Cycling12 7:04:05 92.74(13.1/h) 149.25(21.1/h) 930867.7
  Running1 1:05:29 6.64(9:51) 10.69(6:08) 151199.5
  MTBO1 50:00 9.94(5:02) 16.0(3:08) 150250.0
  Mtb1 30:00 4.97(9.9/h) 8.0(16.0/h) 4090.0
  Orienteering1 21:30 2.83(7:35) 4.56(4:43) 2104.4
  Walking1 10:15 0.6(17:06) 0.96(10:37) 220.5
  Total15 10:01:19 117.73(5:06) 189.46(3:10) 12751532.1

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Thursday Jun 20, 2013 #

7 AM

Cycling race 30:00 [2] 10.99 km (22.0 kph) +77m
shoes: Charge Mixer

10.993km with 77m climb in 30:00. Work.
Uploaded with IpBike
6 PM

Cycling race 43:17 [2] 14.52 km (20.1 kph) +78m
shoes: Charge Mixer

14.517km with 78m climb in 43:17. Home. Wad not thinking and went through oldbury court. Ended up pushing past end bit by river.
Uploaded with IpBike

Wednesday Jun 19, 2013 #

Event: BOK Urban & Park Series Race 9
 
7 AM

Cycling race 30:31 [2] 10.94 km (21.5 kph) +73m
shoes: Charge Mixer

10.943km with 73m climb in 30:31. Work warm already.
Uploaded with IpBike
5 PM

Cycling race 49:35 [2] 18.4 km (22.3 kph) +33m
shoes: Charge Mixer

18.404km with 33m climb in 49:35. Work to Portishead for o event. nice an cool by the river and the final bit was new to me so good to.
Uploaded with IpBike
6 PM

Orienteering race 21:30 intensity: (6 @1) + (22 @2) + (19 @3) + (1:00 @4) + (19:43 @5) 4.56 km (4:43 / km) +2m 4:42 / km
ahr:169 max:179

4.560km with 2m climb in 21:30. Urban event just the middle course so closer to sprint for me but no sprint in the legs. Got wrong side of hedge at one point so 100m extra. Rest ok amt enough to keep you thinking.
Uploaded with IpBike
7 PM

Cycling race 1:01:19 intensity: (5:20 @1) + (25:05 @2) + (21:23 @3) + (9:31 @4) 21.3 km (20.8 kph) +142m
ahr:138 max:159 shoes: Charge Mixer

21.301km with 142m climb in 1:01:19. Home from Portishead nasty headwind AMD knackered by the end.
Uploaded with IpBike

Tuesday Jun 18, 2013 #

7 AM

Cycling race 30:15 [2] 10.9 km (21.6 kph) +69m
shoes: Charge Mixer

10.905km with 69m climb in 30:15. Work.
Uploaded with IpBike
5 PM

Cycling race 34:18 [2] 12.72 km (22.3 kph) +75m
shoes: Charge Mixer

12.718km with 75m climb in 34:18. Hone.
Uploaded with IpBike
7 PM

Running 1:05:29 intensity: (2:55 @1) + (21:53 @2) + (16:47 @3) + (17:03 @4) + (6:51 @5) 10.69 km (6:08 / km) +151m 5:43 / km
ahr:145 max:170

10.691km with 151m climb in 1:05:30. Bok training the lockeeper. Nice route. Some slightly quicker bits back by the river.
Uploaded with IpBike

Monday Jun 17, 2013 #

7 AM

Cycling race 29:40 [2] 10.97 km (22.2 kph) +74m
shoes: Charge Mixer

10.973km with 74m climb in 29:40. Work damp.
Uploaded with IpBike
7 PM

Cycling race 36:52 [2] 11.7 km (19.0 kph) +102m
shoes: Charge Mixer

11.696km with 102m climb in 36:52 home puncture setting put. Need new rear tire.
Uploaded with IpBike

Sunday Jun 16, 2013 #

5 PM

Walking 10:15 [2] 0.96 km (10:37 / km) +2m 10:31 / km

0.965km with 2m climb in 10:15. Walk round block. Originally recorded as 3 desperate rides trying to reproduce yesterday's bug but no luck there... Merged to upload.
Uploaded with IpBike

Saturday Jun 15, 2013 #

Event: British MTBO Midle champs
 
1 PM

Cycling race 16:06 intensity: (15:31 @1) + (35 @2) 4.35 km (16.2 kph) +28m
max:126 shoes: Scale

4.353km with 28m climb in 16:06. Warm up.
Uploaded with IpBike

MTBO race 50:00 [5] 16.0 km (3:08 / km) +150m 2:59 / km
shoes: Scale

No log so guessing things. Will be looking for the bug just trying to carry on from warm-up and start a new trip tomorrow.

British Middle champs More Valley. Never got the necessary zip into the legs. Pushed hard from the off but not as quick as I would of liked still a bit snotty from the cold but the real problem is just no MTB work for at least 3 months and no speed work on the bike at all. Need to push hard for this short distance and with basically fast but the odd muddy bit I was not attacking the terrain enough. Course had some good route choice legs but nothing overly technical especially having raced there at least twice before. Not sure about the routes and no easy way to compare as all the SI boxes times were screwed up. Not sure we will get any splits.

Well off Killian and Edwin how were close but Killian punctured so a first Senior win for Edwin.

Mtb 30:00 [3] 8.0 km (16.0 kph) +40m
shoes: Scale

Spin around the blue loop for a warm down as I have not done it before. no log again.... A nice family loop but I did have to wait to get past a couple of groups with 7 or 8 year olds.

Friday Jun 14, 2013 #

7 AM

Cycling race 30:18 [2] 10.89 km (21.6 kph) +73m
shoes: Charge Mixer

10.886km with 73m climb in 30:18. Work.
Uploaded with IpBike
7 PM

Cycling race 31:54 [2] 11.56 km (21.7 kph) +106m
shoes: Charge Mixer

11.558km with 106m climb in 31:54. Home bit late setting off west coast call went on forever. Raining to start nut dry at home.
Uploaded with IpBike

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