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Attackpoint - performance and training tools for orienteering athletes

Training Log: Sunley

In the last 7 days:

activity # timemileskm+m
  Orienteering3 2:17:53 13.95(9:53) 22.46(6:08) 69157 /62c91%
  Running3 1:38:46 9.78(10:06) 15.73(6:17) 583
  Cycling1 30:00
  Total5 4:26:39 23.73 38.19 127457 /62c91%
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Wednesday Apr 18 #

8 PM

Cycling 30:00 intensity: (19:51 @1) + (10:08 @2) + (1 @3)
ahr:119 max:146

Tuesday Apr 17 #

6 PM

Orienteering 58:31 intensity: (21 @1) + (2:12 @2) + (23:56 @3) + (29:54 @4) + (2:08 @5) *** 11.48 km (5:06 / km) +281m 4:32 / km
ahr:167 max:191 spiked:29/29c shoes: Trespass Diversion

WU


Whitehaven sprint training - 4.1km

Pretty happy with the routes and only one noticeable wrong route.


CD

Monday Apr 16 #

6 PM

Running intervals 48:55 intensity: (3:26 @1) + (25:23 @2) + (20:00 @3) + (6 @4) 9.52 km (5:08 / km) +245m 4:33 / km
ahr:139 max:165 shoes: Inov8 X Talons 212

Sunday Apr 15 #

12 PM

Running warm up/down 21:28 intensity: (15:44 @1) + (5:44 @2) 1.48 km (14:29 / km) +299m 7:13 / km
ahr:107 max:140 shoes: Inov8 Mudclaw 300

Orienteering race 53:41 intensity: (10:14 @1) + (42:56 @2) + (31 @3) **** 7.19 km (7:28 / km) +267m 6:18 / km
ahr:131 max:146 spiked:16/18c shoes: Inov8 Mudclaw 300

LOC Weekend - Lingmoor - Results

Saturday Apr 14 #

12 PM

Running warm up/down 11:14 intensity: (7:18 @1) + (3:55 @2) + (1 @3) 1.89 km (5:56 / km) +20m 5:38 / km
ahr:118 max:134 shoes: Inov8 X Talons 212

Orienteering race 25:41 intensity: (14:48 @1) + (47 @2) + (40 @3) + (8:23 @4) + (1:03 @5) **** 3.78 km (6:48 / km) +143m 5:43 / km
ahr:140 max:188 spiked:12/15c shoes: Inov8 X Talons 212

LOC Weekend - Colonel's Drive - Results



Not too bad of a run. Lost about 30s each on 12 & 13 - lost concentration and made stupid mistakes. Probably about 1:30 lost on the first section just through being hesitant and slow.

Running warm up/down 17:09 intensity: (14 @1) + (40 @2) + (4:45 @3) + (11:30 @4) 2.84 km (6:03 / km) +18m 5:51 / km
ahr:166 max:180 shoes: Inov8 X Talons 212

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Training Targets

Apr 1–30 (30d)
Total 24:00:00200km
actual:14:19:5559%112km55%
projected:23:53:1299%186.7km93%

Jan 1 – Dec 31 (365d)
Orienteering
+ Running
250:00:002000km
actual:56:21:4622%501.4km25%
projected:190:29:0776%1694.6km84%

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