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Training Log: Sunley

In the last 7 days:

activity # timemileskm+m
  Running5 1:51:44 13.71(8:09) 22.07(5:04) 184
  Orienteering1 57:13 3.03(18:53) 4.88(11:44) 11213 /16c81%
  Cycling1 23:24 132
  S & C1 15:00
  Total6 3:27:21 16.74 26.94 42813 /16c81%
  [1-5]6 3:24:33
«
1:05
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FrSaSuMoTuWeTh

Wednesday Oct 18 #

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

6.00km, 15.4km/h

Tuesday Oct 17 #

6 PM

Running 38:02 intensity: (8 @2) + (15:58 @3) + (21:04 @4) + (52 @5) 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 intensity: (16 @0) + (1:01 @1) + (9:05 @2) + (10:17 @3) 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 intensity: (19 @0) + (29 @1) + (2:25 @2) + (4:43 @3) 1.34 km (5:55 / km) +13m 5:39 / km
ahr:126 max:144 shoes: Inov8 Mudclaw 300

Orienteering 38:56 intensity: (1:12 @0) + (13:45 @1) + (15:55 @2) + (8:04 @3) ***** 2.63 km (14:47 / km) +66m 13:09 / km
ahr:112 max:143 spiked:7/9c shoes: Inov8 Mudclaw 300

Orienteering 10:29 intensity: (8 @0) + (9 @1) + (2:35 @2) + (7:37 @3) ***** 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 intensity: (47 @0) + (2:27 @1) + (4:13 @2) + (21 @3) **** 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 intensity: (6 @0) + (31 @1) + (2:53 @2) + (10:32 @3) 2.6 km (5:24 / km) +3m 5:22 / km
ahr:128 max:153 shoes: ASICs Piranha

Running race 12:00 intensity: (11 @1) + (9:01 @3) + (2:08 @4) + (40 @5) 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 intensity: (44 @3) + (1:48 @4) + (4 @5) 0.5 km (5:10 / km)
ahr:159 max:176 shoes: ASICs Piranha

Running warm up/down (WD) 3:10 intensity: (15 @2) + (44 @3) + (2:11 @4) 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 intensity: (21 @3) + (5:27 @4) + (1 @5) 1.02 km (5:43 / km) +1m 5:41 / km
ahr:163 max:178 (injured) shoes: Trespass Diversion

Warm down with the bois

Friday Oct 13 #

Note
(rest day)

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Injuries

R FootAnkle Sprain5+days
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Training Targets

Jan 1 – Dec 31 (365d)
Orienteering
+ Running
200:00:001500km3000c
actual:132:47:0866%1103.3km73%2235c74%
projected:166:33:0883%1383.8km92%2803c93%

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