Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ifor

In the 7 days ending Sep 16, 2019:

activity	#	time	miles		km		+m	load
Cycling	9	4:39:48	56.99	(12.2/h)	91.71	(19.7/h)	777	559.6
Running	2	1:32:56	8.16	(11:23)	13.14	(7:04)	349	185.9
Orienteering	3	1:24:18	7.19	(11:44)	11.57	(7:17)	231	168.6
Total	13	7:37:02	72.34	(6:19)	116.42	(3:56)	1357	914.1

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Monday Sep 16, 2019 #

7 AM

Cycling 32:31 [2] 10.68 km (19.7 kph) +63m
ahr:0 shoes: Charge Mixer

10.682km with 63m climb in 0:32:31. Work.
Uploaded with IpBike

5 PM

Cycling 31:37 [2] 10.49 km (19.9 kph) +101m
ahr:0 shoes: Charge Mixer

10.488km with 101m climb in 0:31:37. Home damp.
Uploaded with IpBike

Sunday Sep 15, 2019 #

11 AM

Orienteering race 47:13 [2] 5.8 km (8:09 / km) +171m 7:06 / km

5.796km with 171m climb in 0:46:00. British middle champs. Had the best fun of the area with the mist down on the top. No big mistakes. Wrong side around a knoll every now and then. No legs though ankle bad from the off and never got going. John Symbolnew pulling away. Just after the tricky 14 the cloud lifted final loop just a slog.
Uploaded with IpBike

Saturday Sep 14, 2019 #

Event: BMBO Event 8 Talybont Forest

Event: British Sprints and Middles weekend

11 AM

Orienteering race 21:27 [2] 3.22 km (6:40 / km) +25m 6:25 / km

3.220km with 25m climb in 0:21:27.

British sprint final. Heat a. 7th missed qualifying by 4 seconds. 3 errors so my own fault. Running felt stiff all the way.
Uploaded with IpBike

2 PM

Orienteering race 15:38 [2] 2.55 km (6:08 / km) +35m 5:44 / km

2.550km with 35m climb in 0:15:38. Sprint B final. Set off a bit steadier as leg worse. A bit bitty through first few nut surprised Paul caught a minute so quickly. Some different route in places to finish but never much in them.
Uploaded with IpBike

Thursday Sep 12, 2019 #

7 AM

Cycling 33:03 [2] 10.65 km (19.3 kph) +63m
ahr:0 shoes: Charge Mixer

10.655km with 63m climb in 0:33:03. Work damp.
Uploaded with IpBike

6 PM

Cycling 22:56 [2] 7.2 km (18.8 kph) +102m
ahr:0 shoes: Charge Mixer

7.203km with 102m climb in 0:22:56. To Westbury.
Uploaded with IpBike

7 PM

Running 18:41 [2] 3.13 km (5:58 / km) +27m 5:43 / km
ahr:0

3.135km with 27m climb in 0:18:41. Warm up and start the intervals. Stoped straight away slight twinge in hamstring. Hopefully not to bad.
Uploaded with IpBike

Cycling 27:32 [2] 9.56 km (20.8 kph) +82m
ahr:0 shoes: Charge Mixer

9.561km with 82m climb in 0:27:32. Home. Damp.

Uploaded with IpBike

Wednesday Sep 11, 2019 #

7 AM

Cycling 32:42 [2] 10.68 km (19.6 kph) +62m
ahr:0 shoes: Charge Mixer

10.680km with 62m climb in 0:32:42. Work.
Uploaded with IpBike

5 PM

Cycling 38:08 [2] 11.46 km (18.0 kph) +138m
ahr:0 shoes: Charge Mixer

11.463km with 138m climb in 0:38:08. Home.
Uploaded with IpBike

Tuesday Sep 10, 2019 #

7 AM

Cycling 30:07 [2] 10.54 km (21.0 kph) +63m
ahr:0 shoes: Charge Mixer

10.541km with 63m climb in 0:30:07. Work.
Uploaded with IpBike

5 PM

Cycling 31:12 [2] 10.44 km (20.1 kph) +103m
ahr:0 shoes: Charge Mixer

10.441km with 103m climb in 0:31:12. Home.
Uploaded with IpBike

7 PM

Running 1:14:15 [2] 10.0 km (7:25 / km) +322m 6:24 / km
ahr:0

10.001km with 322m climb in 1:14:15. Bok training from the star. A bit late starting as had to wait for the bus which was late for the last 2 of the 13. Same route as last time give or take missing a track or two. Needed lights from about half way.
Uploaded with IpBike

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