Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Ifor

In the 7 days ending Dec 1, 2012:

activity	#	time	miles		km		+m	load
Cycling	11	9:16:25	135.18	(14.6/h)	217.56	(23.5/h)	2227	1169.5
Orienteering	1	1:21:53	7.57	(10:49)	12.18	(6:43)	176	324.3
Running	1	51:43	5.16	(10:02)	8.3	(6:14)	153	137.7
Total	13	11:30:01	147.91	(4:40)	238.03	(2:54)	2556	1631.5

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Saturday Dec 1, 2012 #

Event: SLOW Southern Night Champs (Esher & Oxshott Commons).

5 PM

Orienteering race 1:21:53 12.18 km (6:43 / km) +176m 6:16 / km
ahr:155 max:178

12.177km with 176m climb in 1:21:58.

Southern night champs. More of a warm-up than normal. 1 good 2 30s loss 3 ok 4 stupid loss was right then thought I was wrong and paralleling other road but was actually running along the one I needed to cross lost 3-4 mins. 5 6 ok 30s at 7 8 ok 9 a min overshadowing on unmapped path. 10 - 15 ok 30s at 16 and 17. 18 ok. 30 s 19. 20 -21 good then started to go headless chicken 1 min 22 2. At 23 30s 24 and 30s to finish. 69.04. Winner 50.19. Not sure best 40. Would of been respectable if I could of avoided errors at 4 and 23.

Hip ok to start but double ibp. Hurting from half way.
Uploaded with IpBike

Paul overtook me going to finish!!! He messed up 4 worse than me though.

Short Brown - Splits

Friday Nov 30, 2012 #

7 AM

Cycling race 32:32 [2] 12.01 km (22.1 kph) +105m
shoes: Charge Mixer

12.007km with 105m climb in 32:32. Work.
Uploaded with IpBike

6 PM

Cycling race 36:11 [2] 12.47 km (20.7 kph) +115m
shoes: Charge Mixer

12.467km with 115m climb in 36:11. Home eastvile park route ok now. Big red moon.
Uploaded with IpBike

Thursday Nov 29, 2012 #

7 AM

Cycling race 32:33 [2] 12.13 km (22.4 kph) +91m
shoes: Charge Mixer

12.133km with 91m climb in 32:33. Work cold and bright. Found 3 buffs and a gilet.
Uploaded with IpBike

7 PM

Cycling race 31:52 [2] 12.48 km (23.5 kph) +107m
shoes: Charge Mixer

12.482km with 107m climb in 31:52.home. Cold but not so bad after a pint.
Uploaded with IpBike

Wednesday Nov 28, 2012 #

8 AM

Cycling race 30:56 [2] 11.94 km (23.2 kph) +91m
shoes: Charge Mixer

11.936km with 91m climb in 30:56. Work.
Uploaded with IpBike

6 PM

Cycling race 36:00 [2] 11.77 km (19.6 kph) +129m
shoes: Charge Mixer

11.765km with 129m climb in 36:00. Home. Cold need to find a warmer top
Uploaded with IpBike

Tuesday Nov 27, 2012 #

8 AM

Cycling race 31:13 [2] 12.06 km (23.2 kph) +83m
shoes: Charge Mixer

12.063km with 83m climb in 31:13. Work rot quite wet.
Uploaded with IpBike

5 PM

Cycling race 33:02 [2] 12.73 km (23.1 kph) +108m
shoes: Charge Mixer

12.735km with 108m climb in 33:02. Home dry but a bit of head wind. Had a good wheel to follow so not to bad.
Uploaded with IpBike

7 PM

Running 51:43 8.3 km (6:14 / km) +153m 5:42 / km
ahr:139 max:159

8.300km with 153m climb in 52:01. Windmill portishead. Late setting off normal sort of route. Real maze in new estate over docks would be good urban area.

Left hip giving trouble from start too cold need to find my thermal shorts.
Uploaded with IpBike

Monday Nov 26, 2012 #

8 AM

Cycling race 29:48 [2] 11.03 km (22.2 kph) +97m
shoes: Charge Mixer

11.029km with 97m climb in 29:48. Work legs tired.
Uploaded with IpBike

6 PM

Cycling race 34:41 [2] 12.76 km (22.1 kph) +115m
shoes: Charge Mixer

12.760km with 115m climb in 34:41. Home damp to start wet by end.
Uploaded with IpBike

Sunday Nov 25, 2012 #

8 AM

Cycling 3:47:37 96.18 km (25.4 kph) +1186m
ahr:133 max:160 shoes: Scott RC1

96.178km with 1186m climb in 3:47:37. Severn Sunday ride. Not as nice as hoped for set off in rain and forgot helmet with waterproof on. Only Simon crisp out at start but john was waiting at Aust. Nice steady pave was good for me. Had some sun over the far side of the hill. Tired by end lost some form over last 6 weeks.
Uploaded with IpBike

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