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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Jun 2, 2014:

activity # timemileskm+mload
  Cycling11 5:32:44 75.16(13.6/h) 120.95(21.8/h) 812605.4
  Orienteering2 2:21:12 11.45(12:20) 18.42(7:40) 477600.4
  Running2 1:16:36 7.35(10:25) 11.83(6:29) 348255.9
  Total15 9:10:32 93.95(5:52) 151.2(3:38) 16371461.7

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Monday Jun 2, 2014 #

7 AM

Cycling 32:05 [2] 11.48 km (21.5 kph) +52m
shoes: Charge Mixer

11.483km with 52m climb in 32:05. Work.
Uploaded with IpBike
6 PM

Cycling 34:59 [2] 11.96 km (20.5 kph) +124m
shoes: Charge Mixer

11.960km with 124m climb in 34:59. Home.
Uploaded with IpBike

Sunday Jun 1, 2014 #

10 AM

Orienteering race 39:14 intensity: (6:55 @1) + (1:31 @2) + (27 @3) + (44 @4) + (29:37 @5) 6.04 km (6:30 / km) +119m 5:55 / km
ahr:157 max:187

6.040km with 119m climb in 39:14. British m40 relays. Great run by Paul on first leg in the leading group of 3 with FVO and Clyde in front of the women's open teams on same course. Solid run by Charles not loosing too many places changing Laura in as 2nd womens team.

Out in 5th or 6th not much chance of catching first 2 but with syo women's team and Richard for dvo after a couple of controls. Richard looked to have shorter gaffle at 5 so pushed on past syo girl to try and catch back up. Got back infront at 7 so on my own through spectator control got back close to Clyde runner going up final climb to 14. Got infront at tricky 15 and just tried to hold it together through last easy few controls to come in 3rd.

Pleased. Ran well no errors just a bit slower once out by myself making sure of no mistakes. About the best we could expect as a team with Charles an m55.

Can see was really pushing from HR over 170 most of the way and maxed out at 187 on final run in which is about 5 over what I thought my max was.
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Saturday May 31, 2014 #

Event: British Orienteering Championships
 
10 AM

Orienteering race 1:41:58 intensity: (8:46 @1) + (2:40 @2) + (5:07 @3) + (18:26 @4) + (1:06:59 @5) 12.38 km (8:14 / km) +358m 7:12 / km
ahr:157 max:178

12.380km with 358m climb in 1:42:20.
British champs. Saw map in start box and knew it would be a long course. Very green although the course had long legs through the worst of it. The white was hard going though so always looking for paths.

Lost 1.5 to 2 mins on 4 where there were more pits than expected. Took right hand round route to 9 attacking from exit. Straight to start long leg cutting corner to obvious path. Messed up at end 20 m left and went left. Worst mistake at 12 thought I was following gully up to it but was in the wrong one going 45 degrees off so well out at top. Straight up hill and right hand path for other long leg glad to pass drinks point. Lost a minted on short 17 just not seeing features at all. 16 mins off Dave peel when finished should of been 10 which would of been respectable. Not got the strength any more for these rough hard forests.
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Friday May 30, 2014 #

7 AM

Cycling 29:52 [2] 11.17 km (22.4 kph) +47m
shoes: Charge Mixer

11.166km with 47m climb in 29:52. Work.
Uploaded with IpBike
4 PM

Cycling 31:27 [2] 11.31 km (21.6 kph) +94m
shoes: Charge Mixer

11.312km with 94m climb in 31:27. Home.
Uploaded with IpBike

Thursday May 29, 2014 #

7 AM

Cycling 27:21 intensity: (14:21 @1) + (11:58 @2) + (1:02 @3) 10.62 km (23.3 kph) +47m
ahr:118 max:144 shoes: Charge Mixer

10.622km with 47m climb in 27:22. Work.
Uploaded with IpBike
6 PM

Cycling 24:00 intensity: (3:26 @1) + (16:21 @2) + (3:16 @3) + (57 @4) 9.89 km (24.7 kph) +45m
ahr:127 max:152 shoes: Charge Mixer

9.888km with 45m climb in 24:00. To coumb dingle. Wet.
Uploaded with IpBike
7 PM

Running 51:36 intensity: (3:23 @1) + (8:44 @2) + (10:59 @3) + (15:25 @4) + (13:05 @5) 7.83 km (6:35 / km) +248m 5:41 / km
ahr:123 max:210

7.830km with 248m climb in 52:22. Damp 4 hills in blais. Very slippery just steady up and down. Pushed a few flat bits to practice fast.
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8 PM

Cycling 25:38 intensity: (2:23 @1) + (14:19 @2) + (7:41 @3) + (1:15 @4) 9.56 km (22.4 kph) +72m
ahr:128 max:152 shoes: Charge Mixer

9.565km with 72m climb in 25:38 home. Torrential. Kit straight into washer.
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Wednesday May 28, 2014 #

7 AM

Cycling 31:12 intensity: (20:20 @1) + (10:52 @2) 11.23 km (21.6 kph) +56m
ahr:110 max:134 shoes: Charge Mixer

11.230km with 56m climb in 31:13. Work wet.
Uploaded with IpBike
8 PM

Cycling 34:41 intensity: (18:34 @1) + (12:08 @2) + (3:37 @3) + (22 @4) 11.4 km (19.7 kph) +129m
ahr:118 max:152 shoes: Charge Mixer

11.399km with 129m climb in 34:41. Home.
Uploaded with IpBike

Tuesday May 27, 2014 #

7 AM

Cycling 31:15 intensity: (19:54 @1) + (11:21 @2) 11.13 km (21.4 kph) +51m
ahr:113 max:138 shoes: Charge Mixer

11.128km with 51m climb in 31:16. Work hr strap on for testing.
Uploaded with IpBike
C • Tonight's run 2
6 PM

Cycling 30:14 intensity: (8:05 @1) + (15:56 @2) + (6:13 @3) 11.2 km (22.2 kph) +95m
ahr:125 max:149 shoes: Charge Mixer

11.200km with 95m climb in 30:15. Home far too late for training.
Uploaded with IpBike
8 PM

Running 25:00 [3] 4.0 km (6:15 / km) +100m 5:33 / km

Way late out of work was still thinking it was Monday. Then managed to leave the phone at home on the bike so no log. Started at 8pm in Hawksbury-Upton. Just ran around the final loop we normally do at a faster pace then my normal Tuesday pace as wanted to be back in time for food in the pub. Monument down hill then along green lane to Hawksbury and finally up the hill through the fields. Going fairly well considering no warm-up and straight into it.

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