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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Mar 3, 2014:

activity # timemileskm+mload
  Cycling10 5:38:56 70.29(12.4/h) 113.12(20.0/h) 455602.1
  Orienteering2 1:57:19 10.65(11:01) 17.13(6:51) 242524.9
  Running2 1:31:34 9.67(9:28) 15.56(5:53) 175208.9
  Total14 9:07:49 90.61(6:03) 145.82(3:45) 8721335.9

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Monday Mar 3, 2014 #

7 AM

Cycling race 32:45 [2] 11.4 km (20.9 kph) +57m
shoes: Charge Mixer

11.399km with 57m climb in 32:45. Work damp.
Uploaded with IpBike
7 PM

Cycling race 39:36 [2] 11.96 km (18.1 kph) +124m
shoes: Charge Mixer

11.962km with 124m climb in 39:36. Home.
Uploaded with IpBike

Sunday Mar 2, 2014 #

11 AM

Orienteering race 1:16:40 intensity: (3:18 @1) + (1:22 @2) + (24 @3) + (7:31 @4) + (1:04:05 @5) 10.88 km (7:03 / km) +175m 6:31 / km
ahr:161 max:173

10.877km with 175m climb in 1:16:53. Welsh champs Merthyr Mawr brown with the young men. Tired from the start but concentrated on the nav which was properly testing. A bit too far all told suffering at the end pace had all gone on the thew legs where the nav was relatively easy. First part up on the hill was great had to keep concentrating all the time. Lost about 1.30 on 5 too far up hill. Lost 30 secs on 12 too far left but far better that side than right. 73.04 first Welsh m45 but 12 th on course. Duncan 57 went past me as I was starting to tire no chance to stay with him.
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Saturday Mar 1, 2014 #

Event: Welsh Orienteering Championships
 
12 PM

Orienteering race 40:39 intensity: (5:54 @1) + (2:45 @2) + (34 @3) + (3:06 @4) + (28:20 @5) 6.26 km (6:30 / km) +67m 6:10 / km
ahr:152 max:178

6.255km with 67m climb in 40:51. Welsh short champs Kenfig burrows. Started 2 mins after Clive. Longer first leg stayed left but avoided going off map in over the hill as missed small path.simple for 2 through 2 marshes then path tp open. Saw Clive going in and out of 4 from across the marsh so easy. Kept left for 5 then right of next big marsh over hill ended up coming in off big path. Past green at end of marsh straight across untapped flooded bit but sure where I was into 6 about 30 seconds back of Clive by now. Fairly sure on path to right of 7. No thicket on the bend but fairly sure straight over hill to re-enterant but no flag. Totally ignoring flag in sight as clearly the wrong side of hill. Went and visited hill to north as seamer the only other alternative. No flag then saw Alice punch visible control in sight so went and visited it to discover it was mine in wrong place. Lost motivation from here stayed right for 8 getting tired 9 and 10 a bit of pace for 11 to stay ahead of junior. 31.48 should of been more like 29 without 7.

Apparently 10 was also wrong early on but got moved. A bit disappointing really. If your not up to the task please avoid planning or controlling on technical areas.
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Friday Feb 28, 2014 #

7 AM

Cycling race 30:46 [2] 11.45 km (22.3 kph) +52m
shoes: Charge Mixer

11.455km with 52m climb in 30:46. Work.
Uploaded with IpBike
6 PM

Cycling race 32:49 [2] 11.34 km (20.7 kph) +97m
shoes: Charge Mixer

11.337km with 97m climb in 32:49. Home.
Uploaded with IpBike

Thursday Feb 27, 2014 #

6 PM

Cycling race 26:03 intensity: (7:41 @1) + (15:56 @2) + (1:21 @3) + (1:05 @4) 10.23 km (23.6 kph) +52m
ahr:123 max:155 shoes: Charge Mixer

10.235km with 52m climb in 26:03. To training.
Uploaded with IpBike
7 PM

Running 30:44 intensity: (2:58 @1) + (15:07 @2) + (1:19 @3) + (2:42 @4) + (8:38 @5) 5.98 km (5:08 / km) +55m 4:55 / km
ahr:141 max:174

5.984km with 55m climb in 31:10. Westbury training Bellbarn road 1km loop just did 3 of the 5 that the main group were doing. 3.38 3.42 3.52 a year ago I did 5 from 3.30 to 3.38. Did Neil's warm-up think I will do my own in the future as not really ready for the first one.
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8 PM

Cycling race 24:33 intensity: (7:09 @1) + (15:44 @2) + (1:40 @3) 9.55 km (23.3 kph) +73m
ahr:124 max:144 shoes: Charge Mixer

9.550km with 73m climb in 24:33. Home.
Uploaded with IpBike

Wednesday Feb 26, 2014 #

7 AM

Cycling race 36:36 intensity: (25:01 @1) + (11:35 @2) 11.54 km (18.9 kph)
ahr:112 max:136 shoes: Charge Mixer

11.543km with 0m climb in 36:36. Work more pretend indoors testing with hr this time.
Uploaded with IpBike
6 PM

Cycling race 46:52 intensity: (41:04 @1) + (5:48 @2) 12.82 km (16.4 kph)
ahr:100 max:132 shoes: Charge Mixer

12.825km with 0m climb in 46:52. Home. Something grinding on bike under load. Either bottom bracket or hub gear...
Uploaded with IpBike

Tuesday Feb 25, 2014 #

7 AM

Cycling race 36:03 [2] 11.5 km (19.1 kph)
shoes: Charge Mixer

11.498km with 0m climb in 36:03. Work bike marked indoors for testing so no GPS track.
Uploaded with IpBike
6 PM

Cycling race 32:53 [2] 11.32 km (20.7 kph)
shoes: Charge Mixer

11.318km with 0m climb in 32:53
Uploaded with IpBike
7 PM

Running 1:00:50 intensity: (7:36 @1) + (49:34 @2) + (3:40 @3) 9.58 km (6:21 / km) +120m 5:59 / km
ahr:128 max:146

9.577km with 120m climb in 1:00:56. Bok training Golden heart. Fairly standard route at a steady pace.
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