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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Ifor

In the 7 days ending May 8, 2017:

activity # timemileskm+mload
  Cycling9 4:37:00 55.06(11.9/h) 88.62(19.2/h) 767554.0
  Running2 1:48:48 9.49(11:28) 15.27(7:08) 446217.6
  Orienteering1 1:23:52 6.23(13:27) 10.03(8:22) 421349.3
  Total12 7:49:40 70.78(6:38) 113.91(4:07) 16341120.9

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Saturday May 6, 2017 #

1 PM

Orienteering race 1:23:52 intensity: (1:34 @1) + (2:20 @2) + (7:19 @3) + (42:09 @4) + (30:30 @5) 10.03 km (8:22 / km) +421m 6:55 / km
ahr:157 max:175

10.031km with 421m climb in 1:24:30. British champs high dam. Ok start to 1 went right for 2 course looking long. Straightforward from my last crossingpoint. Ok for 3 but then a hard time working how much to drop for 4 ended up to far bounce back off wall qnd still slow. Looking now straight down to big re-enterant and on up is the safe way 1.5 mins lost. 5 ok easy up to 6 next long leg after climbing initial hill desided to stay in open left of wall then fence heading for lake before marshy valley.

Glad to be here as course not so long looking with 2 long legs done. 8 good just 10m high. Long climb for 9. Pleased with 10. Just ran down for 11 then bear left thinking to relocate on wall but messed it up a full ridge east had to go out to fence on northern edge to rwlocatrle. Stupid loss of 2-3 mins. 12 ok 13 hesitant not seeing big knoll but easy at end. Pleased with 14 banana north for 15 but someone else being around helped. 16 good. 17 very nearly messed up at path but recovered ok good into control. Took a fall leaving for last. Head probably went down 10 feet, thought I had done well to keep it off ground sat for a second or 2 checking felt ok before carrying on to last control and run in. Took a look at knee in hole in trousers after finish and decided needed to go to first aid straight after download as there was a big hole.

Ended up 8th behind the expected people James well quicker. Without mistakes 4th would of been good missing 11 was nor clever.

Thanks to Tommie for taking me to Lancaster to have knee cleaned took a good hour. only 4 very well spaced stitches Tommie has grizzly pictures. Relay good American doctor was fun.

No relays Sunday for me.
Uploaded with IpBike

Friday May 5, 2017 #

7 AM

Cycling 30:48 [2] 10.55 km (20.6 kph) +65m
shoes: Charge Mixer

10.550km with 65m climb in 0:30:48. Work.
Uploaded with IpBike
5 PM

Cycling 33:39 [2] 10.3 km (18.4 kph) +106m
shoes: Charge Mixer

10.296km with 106m climb in 0:33:39. Home head wind.
Uploaded with IpBike

Thursday May 4, 2017 #

7 AM

Cycling 30:06 [2] 10.53 km (21.0 kph) +64m
shoes: Charge Mixer

10.528km with 64m climb in 0:30:06. Work.
Uploaded with IpBike
6 PM

Cycling 22:55 [2] 6.97 km (18.2 kph) +110m
shoes: Charge Mixer

6.972km with 110m climb in 0:22:55. To coumb dingle.
Uploaded with IpBike
7 PM

Running 46:19 [2] 5.76 km (8:03 / km) +236m 6:41 / km

5.758km with 236m climb in 0:46:19. Just a very steady 3 hills in Blaise.
Uploaded with IpBike
8 PM

Cycling 29:48 [2] 9.21 km (18.5 kph) +85m
shoes: Charge Mixer

9.212km with 85m climb in 0:29:48. Home headwind.
Uploaded with IpBike

Wednesday May 3, 2017 #

7 AM

Cycling 29:59 [2] 10.46 km (20.9 kph) +68m
shoes: Charge Mixer

10.460km with 68m climb in 0:29:59. Work good tail wind.
Uploaded with IpBike
7 PM

Cycling 36:18 [2] 9.88 km (16.3 kph) +104m
shoes: Charge Mixer

9.884km with 104m climb in 0:36:18. Home slow.
Uploaded with IpBike

Tuesday May 2, 2017 #

7 AM

Cycling 29:28 [2] 10.53 km (21.4 kph) +64m
shoes: Charge Mixer

10.528km with 64m climb in 0:29:28. Work legs remarkably good.
Uploaded with IpBike
5 PM

Cycling 33:59 [2] 10.19 km (18.0 kph) +101m
shoes: Charge Mixer

10.188km with 101m climb in 0:33:59. Home.
Uploaded with IpBike
7 PM

Running 1:02:29 [2] 9.51 km (6:34 / km) +210m 5:55 / km

9.507km with 210m climb in 1:02:29. Bok training Filand Inn. Back to just 3 with Tommi and Jackie. Steady run with slight variation to do woods in Tyntsfield.
Uploaded with IpBike

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