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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Jul 1, 2013:

activity # timemileskm+mload
  Cycling10 4:46:07 58.42(12.3/h) 94.01(19.7/h) 740572.2
  Orienteering1 1:38:21 9.17(10:44) 14.75(6:40) 220388.4
  Running3 1:18:42 8.19(9:37) 13.17(5:58) 377280.2
  Total14 7:43:10 75.77(6:07) 121.94(3:48) 13371240.8

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Monday Jul 1, 2013 #

7 AM

Cycling race 32:46 [2] 11.01 km (20.2 kph) +74m
shoes: Charge Mixer

11.014km with 74m climb in 32:46. Work. Stiff so no Blazer tonight.
Uploaded with IpBike
6 PM

Cycling race 35:29 [2] 7.68 km (13.0 kph) +90m
shoes: Charge Mixer

7.684km with 90m climb in 35:29. Home. Dodgy magnet so bad speed till I saw it.
Uploaded with IpBike

Sunday Jun 30, 2013 #

1 AM

Orienteering race 1:38:21 intensity: (15:17 @1) + (2:44 @2) + (5:05 @3) + (23:54 @4) + (51:21 @5) 14.75 km (6:40 / km) +220m 6:12 / km
ahr:152 max:179

14.754km with 220m climb in 1:38:28. Harvested relay long night leg 3. Well down the field just trying to be steady and clean. Started with the leading b class teams pulled me a bit quick for 1 but got flag well and got clear. 2 good as well but already feeling the legs. Missed 3 just not seeing in bracken got 2nd time 1 min. 4 good 5 right round. 6 track route but overshot 30s. 7 hilly route but safe 30s. Good 8 and 9. Long leg cut through green early to get right hand side paths. 11 seamed good to start but when I was looking to go off final path to flag lots of gully's around that did not match at all anywhere close. Went out and relocated 4 mins. 13 too far left hit highpoint 30s. Overshot 14 30s. 15 happy with route but slow. overshot 18 30s. 7.5 mins of losses still not sure what was wrong at 11 annoying.
Uploaded with IpBike

Saturday Jun 29, 2013 #

Event: Harvester Relays 2013 - Longmoor Camp
 

Friday Jun 28, 2013 #

7 AM

Cycling race 31:47 [2] 11.02 km (20.8 kph) +72m
shoes: Charge Mixer

11.016km with 72m climb in 31:47. Work not really wet.
Uploaded with IpBike
5 PM

Cycling race 35:21 [2] 12.44 km (21.1 kph) +90m
shoes: Charge Mixer

12.441km with 90m climb in 35:21. Home.
Uploaded with IpBike

Thursday Jun 27, 2013 #

7 AM

Cycling race 31:22 [2] 10.96 km (21.0 kph) +72m
shoes: Charge Mixer

10.961km with 72m climb in 31:22. Work.
Uploaded with IpBike
6 PM

Cycling race 34:34 [2] 11.63 km (20.2 kph) +102m
shoes: Charge Mixer

11.626km with 102m climb in 34:34. Home wet.
Uploaded with IpBike

Wednesday Jun 26, 2013 #

7 AM

Cycling race 31:22 [2] 10.94 km (20.9 kph) +73m
shoes: Charge Mixer

10.939km with 73m climb in 31:22. work.
Uploaded with IpBike
6 PM

Cycling race 33:40 [2] 11.6 km (20.7 kph) +101m
shoes: Charge Mixer

11.605km with 101m climb in 33:40. Home.
Uploaded with IpBike

Tuesday Jun 25, 2013 #

7 AM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +100m 5:43 / km

to start and a bit of warm up up the hill.
8 AM

Cycling race 9:50 [2] 3.29 km (20.1 kph) +14m
shoes: Scale

3.287km with 14m climb in 9:50. Drove in to the downs then bike as need to get away to get to beacon batch tonight.
Uploaded with IpBike
5 PM

Cycling race 9:56 [2] 3.44 km (20.8 kph) +52m
shoes: Scale

3.440km with 52m climb in 9:56. Ride up to the downs to head off to beacon batch.
Uploaded with IpBike
7 PM

Running race 43:08 intensity: (53 @2) + (9 @3) + (22 @4) + (41:44 @5) 8.64 km (5:00 / km) +277m 4:18 / km
ahr:171 max:211

8.638km with 277m climb in 43:08. Beacon batch race. New course going beyond the steep climb to the far corner and combing gentley to the top. Not good in my opinion. Pleased how I ran really. Swapping places with first lady and Keith until the new bit lost about 10 places walking on the gentle climb not much change along the flat but good down passed everyone between to get back on Keith's tail took him at the state of the final decent but he then shot off down the rough path in impressive style. Ended up just behind first lady tweaked ankle a bit so did not risk passing.
Uploaded with IpBike
C • New Route 2
8 PM

Running 15:34 intensity: (4:41 @1) + (9:30 @2) + (1:23 @3) 1.53 km (10:08 / km)
ahr:124 max:145

1.535km with 0m climb in 15:34. Back to pub. More walk than run stiffening up.
Uploaded with IpBike

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