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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Ifor

In the 7 days ending Apr 18, 2017:

activity # timemileskm+mload
  Orienteering4 4:31:21 23.29(11:39) 37.49(7:14) 499763.4
  Cycling6 3:09:57 38.87(12.3/h) 62.55(19.8/h) 506379.9
  Walking4 1:45:11 5.21(20:10) 8.39(12:32) 236210.4
  Total14 9:26:29 67.37(8:24) 108.43(5:13) 12411353.7

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Tuesday Apr 18, 2017 #

7 AM

Cycling 30:39 [2] 10.6 km (20.8 kph) +64m
shoes: Charge Mixer

10.605km with 64m climb in 0:30:39. Work.
Uploaded with IpBike
7 PM

Cycling 31:44 [2] 10.29 km (19.5 kph) +102m
shoes: Charge Mixer

10.293km with 102m climb in 0:31:44. Home.
Uploaded with IpBike

Monday Apr 17, 2017 #

10 AM

Orienteering race 44:10 [2] 6.48 km (6:49 / km) +153m 6:06 / km

6.481km with 153m climb in 0:44:10. Jk relays middle shorter leg on men's 120+. Jeff lost some time so back.off the leaders some way. just trying to be clean and steady. Struggling to get past Abi runing the open for uboc. Ok through the slightly more technical wooded bit. Just not enough speed in the legs really from there. Handed over to Phil in 2nd helped by Fvo dq. Phil kept the position so 2nd place in the end which is fair enough.
Uploaded with IpBike

Sunday Apr 16, 2017 #

12 PM

Orienteering race 2:03:11 intensity: (47:03 @1) + (3:35 @2) + (1:34 @3) + (24:53 @4) + (46:06 @5) 16.7 km (7:23 / km) +233m 6:54 / km
ahr:135 max:175

16.696km with 233m climb in 2:04:38. Walk to start then jk m45 long. Never felt fast but was pushing all the way. Took left hand long path route for 6 wanted to save legs foe later as the forest was hard work. Hamstring feeling tight from about 10 on the run to the road crossing and restart after 2 minute time out did not help. carefull in tricky rodys section. A bit right on 16 where I was trying to check the options for the long 17. Just kept pushing as best I could from here right foot painfull with a stood pushing back. It was a painfull run to the finish.

Result surprisingly good 5th and only about 6 mins off James. Nor enough to move up from 7th overall though. Still I think its my best jk as an m45. Relays tommorow will be hard.
Uploaded with IpBike
7 PM

Walking 25:37 [2] 1.97 km (13:00 / km) +89m 10:36 / km

1.970km with 89m climb in 0:25:37
Forced myself out to walk again even though danger of being rained on. Blown up hill carried in and took triangulate route to get out of wind. Had to climb back up at end but survived and legs stand a better chance tomorrow for the outing.
Uploaded with IpBike

Saturday Apr 15, 2017 #

12 PM

Orienteering race 1:06:26 intensity: (26:49 @1) + (1:29 @2) + (47 @3) + (7:54 @4) + (29:27 @5) 8.84 km (7:31 / km) +101m 7:07 / km
ahr:134 max:173

8.840km with 101m climb in 1:07:20. Walking to start and JK middle. Controls rather visible but still messed up 30 secs at 11 where it was not visible and I went past. Then 30 secs at 15 where I was left and wondering about extra gullys untill I saw them on the map slightly hidden by the control number. Bit of hesitation on 20. Generally ok and pushing hard in the at times physical terrain.
Uploaded with IpBike
5 PM

Walking 19:49 [2] 1.3 km (15:12 / km) +56m 12:31 / km

1.304km with 56m climb in 0:19:49. Little walk legs stiff. Need some more loosening before longer run tomorrow. Should of brought a bike. Chilly in wind but a fine view all round.
Uploaded with IpBike
6 PM

Walking 30:47 [2] 2.77 km (11:07 / km) +55m 10:06 / km

2.771km with 55m climb in 0:30:47. another little walk. Will be better for this ons. I see why the south downs way is such a popular long distance mtb route.

Was someone about to wild camp at the far end. A marvelous spot they had.
Uploaded with IpBike

Friday Apr 14, 2017 #

Event: JK 2017 - Jan Kjellström International Festival of Orienteering
 
1 PM

Orienteering race 37:34 [2] 5.47 km (6:52 / km) +12m 6:48 / km

5.468km with 12m climb in 0:37:34. Jk sprint. Walk from van through siac test area and my year old dinner was not working. Rushed off to the hire spot where they had a battery tester and it proved to be dead. Martin sealed my dinner fir q higher one for the jk and says a replacement will be posted out to me. was busy putting on shoes while this was all sorted. Sprinted off to start got there in time to be sorted into the correct box.

Never got into a good flow after the hurried start. Carried on for 2 whereas back may be better. Went south for 6 but then over zig dated building probably lost 15 secs. North route to 7. Wrong side of building for 13 15 secs. Felt like I slowed on second half. 2 mins off James Paul beat me by 3 seconds.
Uploaded with IpBike
7 PM

Walking 28:58 [2] 2.35 km (12:21 / km) +36m 11:28 / km

2.347km with 36m climb in 0:28:58. Walk to loosen legs. Really nice bit of O terain Like complex bits of Lieth hill. I assume permissions are an issue as otherwise I would surly of done a big event here.
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Thursday Apr 13, 2017 #

7 AM

Cycling 31:45 [2] 10.49 km (19.8 kph) +63m
shoes: Charge Mixer

10.494km with 63m climb in 0:31:45. Work.
Uploaded with IpBike
7 PM

Cycling 32:32 [2] 10.44 km (19.3 kph) +103m
shoes: Charge Mixer

10.441km with 103m climb in 0:32:32. Home. Long day in office but good result for 4 days off.
Uploaded with IpBike

Wednesday Apr 12, 2017 #

7 AM

Cycling 31:55 [2] 10.45 km (19.6 kph) +71m
shoes: Charge Mixer

10.449km with 71m climb in 0:31:55. Work.
Uploaded with IpBike
7 PM

Cycling 31:22 [2] 10.27 km (19.6 kph) +103m
shoes: Charge Mixer

10.267km with 103m climb in 0:31:22. Home.
Uploaded with IpBike

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