Attackpoint - performance and training tools for orienteering athletes

Training Log: Sunley

In the last 7 days:

activity	#	time	miles		km		+m
Running	5	1:51:44	13.71	(8:09)	22.07	(5:04)	184
Orienteering	1	57:13	3.03	(18:53)	4.88	(11:44)	112	13 /	16c	81%
Cycling	1	23:24					132
S & C	1	15:00
Total	6	3:27:21	16.74		26.94		428	13 /	16c	81%
[1-5]	6	3:24:33

1:05

0:00

Wednesday Oct 18 #

Cycling warm up/down 23:24 [3] +132m
ahr:109 max:134

6.00km, 15.4km/h

C • dont crash 1

Tuesday Oct 17 #

6 PM

Running 38:02 7.25 km (5:15 / km) +106m 4:53 / km
ahr:159 max:187 shoes: Adidas

Easy with Louis. Good crack and nice without Dan.

Last 3 mins on my own to the car.

Monday Oct 16 #

4 PM

Running 20:39 4.26 km (4:51 / km) +52m 4:34 / km
ahr:124 max:147 shoes: Adidas

Easy before Ophelia

Sunday Oct 15 #

10 AM

Running warm up/down (WU + Drills) 7:56 1.34 km (5:55 / km) +13m 5:39 / km
ahr:126 max:144 shoes: Inov8 Mudclaw 300

Orienteering 38:56 ***** 2.63 km (14:47 / km) +66m 13:09 / km
ahr:112 max:143 spiked:7/9c shoes: Inov8 Mudclaw 300

Orienteering 10:29 ***** 1.57 km (6:41 / km) +22m 6:15 / km
ahr:126 max:136 spiked:4/5c shoes: Inov8 Mudclaw 300

Orienteering warm up/down 7:48 **** 0.68 km (11:33 / km) +24m 9:49 / km
ahr:107 max:133 spiked:2/2c shoes: Inov8 Mudclaw 300

Saturday Oct 14 #

11 AM

Running warm up/down (WU + Drills) 14:02 2.6 km (5:24 / km) +3m 5:22 / km
ahr:128 max:153 shoes: ASICs Piranha

Running race 12:00 3.1 km (3:52 / km) +10m 3:48 / km
ahr:154 max:191 shoes: ASICs Piranha

NWJS Cooper Test - 3.1km

Was aiming for 3.2km so annoyed I didnt get it. Felt like I could have pushed harder as well.

Nov15 - 2800m
Nov16 - 3000m
Oct17 - 3100m

400m splits:

1.29, 31, 33, 37, 35, 36, 39

Running warm up/down (WD) 2:36 0.5 km (5:10 / km)
ahr:159 max:176 shoes: ASICs Piranha

Running warm up/down (WD) 3:10 0.49 km (6:29 / km)
ahr:154 max:169 (injured) shoes: ASICs Piranha

2 PM

S & C 15:00 [3]
(injured)

NWJS - fitness test

Running intervals 7:30 [3] 1.51 km (4:57 / km)
ahr:144 max:184 (injured) shoes: Trespass Diversion

NWJS - Bleep test

Pulled out really early because my ankle was really hurting.

Running warm up/down 5:49 1.02 km (5:43 / km) +1m 5:41 / km
ahr:163 max:178 (injured) shoes: Trespass Diversion

Warm down with the bois