Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Mar 19, 2018:

activity	#	time	miles		km		+m	load
Cycling	10	5:48:25	65.2	(11.2/h)	104.93	(18.1/h)	954	696.8
Mtb	2	2:35:54	19.33	(7.4/h)	31.1	(12.0/h)	739	311.8
Running	2	1:37:18	7.22	(13:29)	11.61	(8:23)	561	226.7
Orienteering	1	43:41	3.54	(12:21)	5.69	(7:40)	90	87.4
Total	15	10:45:18	95.28	(6:46)	153.34	(4:13)	2344	1322.7

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Monday Mar 19, 2018 #

7 AM

Mtb 37:19 [2] 11.24 km (18.1 kph) +100m
shoes: Scale

11.242km with 100m climb in 0:37:19. Proper ice riding in to work. More snow over night and few freeze meant standing up on my drive was trick. Perfect for the ice tires.
Uploaded with IpBike

6 PM

Cycling 43:39 [2] 11.5 km (15.8 kph) +141m
shoes: Scale

11.500km with 141m climb in 0:43:39. Home.
Uploaded with IpBike

Sunday Mar 18, 2018 #

12 PM

Mtb 1:58:35 [2] 19.86 km (10.0 kph) +639m
shoes: Lux

19.860km with 639m climb in 1:58:35. Some fun in the snow over Brecon hill. Bitterly cold when in the wind. Some pushing needed in deeper drifts.
Uploaded with IpBike

Saturday Mar 17, 2018 #

Event: Midlands Championships Weekend Middle Distance Event(UKOL) / (UKOL)

1 PM

Orienteering race 43:41 [2] 5.69 km (7:40 / km) +90m 7:07 / km

5.692km with 90m climb in 0:41:25. Midland middle champs. Irchester country park. A very unique area the banks were very slipery some real cross country spikes would of helped. Great fun decided to go around and with the grain of the land after number 1. 3 sides of square for 6 may not of been fastest but safe. Missed best route to 12 south of line may be a minute quicker. Tried to pick up pace for easier section but not really much in legs. No nav mistakes just the one obvious route choice error. 3rd. 2 mins off Landels and Ward. Pleased.
Uploaded with IpBike

Friday Mar 16, 2018 #

7 AM

Cycling 33:50 [2] 10.59 km (18.8 kph) +62m
shoes: Charge Mixer

10.588km with 62m climb in 0:33:50. Work.
Uploaded with IpBike

5 PM

Cycling 34:07 [2] 10.43 km (18.3 kph) +105m
shoes: Charge Mixer

10.432km with 105m climb in 0:34:07. Home.
Uploaded with IpBike

Thursday Mar 15, 2018 #

7 AM

Cycling 34:18 [2] 10.67 km (18.7 kph) +67m
shoes: Charge Mixer

10.672km with 67m climb in 0:34:18. Work.
Uploaded with IpBike

6 PM

Cycling 23:57 [2] 7.2 km (18.0 kph) +100m
shoes: Charge Mixer

7.198km with 100m climb in 0:23:57. To coumb dingle.
Uploaded with IpBike

7 PM

Running 46:00 [2] 5.49 km (8:23 / km) +202m 7:05 / km

5.489km with 202m climb in 0:46:00. Slow slipy run into blaise carrying bike torch by hand. Still feeling hills in my legs from Tuesday.
Uploaded with IpBike

8 PM

Cycling 30:29 [2] 9.54 km (18.8 kph) +83m
shoes: Charge Mixer

9.537km with 83m climb in 0:30:29. Home.
Uploaded with IpBike

Wednesday Mar 14, 2018 #

7 AM

Cycling 34:03 [2] 10.6 km (18.7 kph) +70m
shoes: Charge Mixer

10.605km with 70m climb in 0:34:03. Work.
Uploaded with IpBike

5 PM

Cycling 48:45 [2] 13.36 km (16.4 kph) +159m
shoes: Charge Mixer

13.362km with 159m climb in 0:48:45. Home.
Uploaded with IpBike

Tuesday Mar 13, 2018 #

7 AM

Cycling 31:57 [2] 10.61 km (19.9 kph) +63m
shoes: Charge Mixer

10.607km with 63m climb in 0:31:57
Uploaded with IpBike

5 PM

Cycling 33:20 [2] 10.43 km (18.8 kph) +104m
shoes: Charge Mixer

10.430km with 104m climb in 0:33:20. Home.
Uploaded with IpBike

7 PM

Running 51:18 6.12 km (8:23 / km) +359m 6:29 / km
ahr:136 max:172

6.123km with 359m climb in 0:51:18. Bok training hill reps in Goat valley. Best turnout in a long time when joined by Megan and Ben which meant I stoped just a bit short of last time. Too fast the first one breathing weasy slowed up early on subsequent ones and better at end for it but still not really right at the end of the efforts. HR looking odd at tops. Hard work.
Uploaded with IpBike

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