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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 30 days ending Sep 30, 2017:

activity # timemileskm+mload
  ◪15 10:26:17 56.9(11:00) 91.58(6:50) 2441329 /367c89%4299125.0
  Running20 6:19:50 43.44(8:45) 69.91(5:26) 9262953862.5
  Cycling6 3:44:41 9461850933.4
  PE3 1:35:00250000.0
  Stretching / Rolling3 45:00
  Total34 22:50:48 100.35 161.49 4314329 /367c89%9353921.0
  [1-5]30 20:51:53
averages - rhr:49

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Saturday Sep 30, 2017 #

Event: British Sprint & Middle Champs
 
10 AM

Running warm up/down (WU + Drills) 9:54 intensity: (1:24 @1) + (4:56 @2) + (3:34 @3) 1.78 km (5:34 / km) +7m 5:28 / km
ahr:120 max:136 shoes: Inov8 X Talons 212

◪ race 10:46 intensity: (36 @1) + (10:09 @2) + (1 @3) *** 2.39 km (4:30 / km) +37m 4:10 / km
ahr:115 max:126 spiked:15/16c shoes: Inov8 X Talons 212

British Sprints - Campbell Park - M14 HEATS — 10:36 - 2.1km 45m

Map / Results

Very clean race with no proper mistakes except for a big hesitation on 7 because I had started navigating to 6 instead of 7. Lost about 10s from that but nothing else
C • U gonna 1
2 PM

Running warm up/down (WU) 6:57 intensity: (3 @1) + (11 @2) + (36 @3) + (6:07 @4) 1.2 km (5:48 / km) +3m 5:43 / km
ahr:160 max:172 shoes: Inov8 X Talons 212

C • Circle 2

Running warm up/down (WU + Drills) 4:23 intensity: (7 @2) + (1:34 @3) + (2:42 @4) 0.61 km (7:12 / km)
ahr:153 max:168 shoes: Inov8 X Talons 212

◪ race 12:42 intensity: (10 @1) + (18 @2) + (5:24 @3) + (3:50 @4) + (3:00 @5) *** 2.74 km (4:38 / km) +27m 4:25 / km
ahr:160 max:190 spiked:17/19c shoes: Inov8 X Talons 212

British Sprints - Campbell Park -M14A FINALS — 12:32 - 2.4km 40m

Map / Results

Again very clean just didn't have the speed to match Jim. Maybe a few route choice errors but nothing major.

Running 7:42 intensity: (12 @2) + (42 @3) + (3:57 @4) + (2:51 @5) 1.17 km (6:33 / km) +9m 6:19 / km
ahr:169 max:183

Friday Sep 29, 2017 #

Note
rhr:46 (rest day)

Thursday Sep 28, 2017 #

Event: Autumn Series - Memorial Gardens
 
5 PM

Running warm up/down (WU) 7:54 intensity: (7 @0) + (9 @1) + (26 @2) + (7:12 @3) 1.67 km (4:45 / km) +2m 4:43 / km
ahr:138 max:146 shoes: Adidas

◪ 15:09 intensity: (14 @1) + (2:23 @2) + (12:29 @3) + (3 @4) *** 3.3 km (4:36 / km) +2m 4:35 / km
ahr:131 max:157 spiked:23/24c shoes: Adidas

Old map - missed 17

◪ tempo 11:55 intensity: (12 @1) + (11 @2) + (11:32 @3) *** 2.75 km (4:20 / km) +2m 4:19 / km
ahr:140 max:150 spiked:27/27c shoes: Adidas

Mass start with Joe, Ben B, and Charlie. 1 second behind charlie, which I lost on the run in.

◪ intervals 7:55 intensity: (9 @1) + (10 @2) + (7:09 @3) + (27 @4) *** 1.5 km (5:17 / km)
ahr:148 max:162 spiked:15/15c shoes: Adidas

1 fast leg, 1 slow around the short missing out the ones in the maze.
C • avec moi 2

Wednesday Sep 27, 2017 #

4 PM

Running long 1:02:52 intensity: (1 @0) + (15 @1) + (18 @2) + (43:21 @3) + (18:57 @4) 12.07 km (5:12 / km) +158m 4:53 / km
ahr:148 max:166 shoes: Adidas

Standard 12km route
C • Road 3

Tuesday Sep 26, 2017 #

6 PM

Running warm up/down (WU) 15:01 intensity: (13 @0) + (26 @1) + (10 @2) + (3:21 @3) + (10:17 @4) + (34 @5) 3.12 km (4:49 / km) +13m 4:43 / km
ahr:154 max:188 shoes: Adidas

Running intervals 15:03 intensity: (9:41 @3) + (5:22 @4) 2.5 km (6:01 / km) +13m 5:52 / km
ahr:154 max:172 shoes: Adidas

2 sets of 4 * 300 [30s] with 1:30 in between sets


Times:
1.02, 04, 07, 03, 08, 06, 08

Running warm up/down (WD) 21:54 intensity: (27 @2) + (14:27 @3) + (7:00 @4) 4.16 km (5:16 / km) +45m 5:00 / km
ahr:151 max:171 shoes: Adidas

Monday Sep 25, 2017 #

5 PM

Cycling (MTB) 20:13 [1] +119m
ahr:132 max:154

5.69km, 16.9km/h
C • with nick? 3

Running (Terrain) 22:11 intensity: (8:29 @3) + (13:42 @4) 3.99 km (5:33 / km) +133m 4:46 / km
ahr:157 max:173 shoes: Inov8 Mudclaw 300

Cycling (MTB) 16:17 [1] +33m
ahr:117 max:131

5.62km, 20.7km/h

Sunday Sep 24, 2017 #

Event: Junior Inter Regional Championships Relays
 

Note

One year on attackpoint
C • Happy 2
9 AM

Running warm up/down (WU + Drills) 9:04 intensity: (4 @0) + (7 @1) + (2:44 @2) + (6:09 @3) 1.35 km (6:43 / km) +2m 6:40 / km
ahr:128 max:139 shoes: Inov8 Mudclaw 300

◪ race 31:04 intensity: (18 @0) + (14 @1) + (4:34 @2) + (6:06 @3) + (18:04 @4) + (1:48 @5) **** 4.98 km (6:15 / km) +32m 6:03 / km
ahr:155 max:188 spiked:10/12c shoes: Inov8 Mudclaw 300

JIRCS Relay - Blackheath - Leg 2 — 31:02 - 3.6km

Map / Results

Saturday Sep 23, 2017 #

Event: Junior Inter Regional Championships Individual
 
1 PM

Running warm up/down (WU + Drills) 10:02 intensity: (13 @1) + (40 @2) + (8:51 @3) + (18 @4) 1.11 km (9:03 / km) +18m 8:22 / km
ahr:134 max:166 shoes: Inov8 X Talons 212

◪ race 51:32 intensity: (6 @0) + (15 @1) + (7 @2) + (8:53 @3) + (25:59 @4) + (16:12 @5) **** 7.23 km (7:08 / km) +204m 6:15 / km
ahr:166 max:186 spiked:12/18c shoes: Inov8 X Talons 212

JIRCS Individual - Winterfold - M14 — 50:43 - 5.3km 170m

Map / Results

Running warm up/down (CD) 4:42 intensity: (10 @2) + (22 @3) + (4:10 @4) 0.62 km (7:38 / km) +15m 6:49 / km
ahr:162 max:173 shoes: Inov8 X Talons 212

Friday Sep 22, 2017 #

9 AM

PE (Rugby) 45:00 intensity: (40:00 @0) + (5:00 @3)
(rest day) shoes: Nike Hypervenom astros

5 minutes running and drills
9 PM

Note

JIRCS

Thursday Sep 21, 2017 #

3 PM

PE (Sports Leader) 30:00 [0]
shoes: Nike Hypervenom astros

Year 8 & 9 inter form rugby
5 PM

Running 11:45 intensity: (15 @1) + (24 @2) + (8:11 @3) + (2:55 @4) 2.22 km (5:17 / km) +48m 4:46 / km
ahr:144 max:171 shoes: Nike Hypervenom astros

◪ 18:28 intensity: (7 @1) + (15 @2) + (1:49 @3) + (13:47 @4) + (2:30 @5) *** 3.69 km (5:01 / km) +76m 4:32 / km
ahr:166 max:185 spiked:16/17c shoes: Trespass Diversion

WCOC event - Harris Park — 18:24 - 3.0km

Map / Results

Running warm up/down 7:42 intensity: (9 @2) + (13 @3) + (6:55 @4) + (25 @5) 1.44 km (5:21 / km) +4m 5:16 / km
ahr:169 max:181 shoes: Trespass Diversion

◪ 21:04 intensity: (14 @2) + (23 @3) + (20:19 @4) + (8 @5) *** 3.7 km (5:41 / km) +80m 5:08 / km
ahr:168 max:176 spiked:17/17c shoes: Trespass Diversion

Shadowing Louis round the sprint but taking the routes I took if he went a different way.

Wednesday Sep 20, 2017 #

6 PM

Running 42:00 [3] 8.41 km (4:59 / km) +168m 4:32 / km
ahr:181 max:201 shoes: Adidas

Gentle run. Not quite sure about the HR.

Tuesday Sep 19, 2017 #

Note
(rest day)

Monday Sep 18, 2017 #

5 PM

Running 26:24 intensity: (1 @1) + (18 @2) + (21:52 @3) + (4:13 @4) 5.0 km (5:17 / km) +50m 5:02 / km
ahr:151 max:163 shoes: Adidas

What started off as a gentle recovery turned into an attempt for a course record. Ended up with 3rd and 6 seconds behind. Stopped for a quick break and carried on at a very slow pace.

2:20, 3:57/km

Sunday Sep 17, 2017 #

11 AM

◪ 2:02:24 intensity: (1:01 @2) + (49:01 @3) + (1:04:21 @4) + (8:01 @5) ***** 12.01 km (10:12 / km) +923m 7:22 / km
ahr:158 max:188 spiked:10/15c shoes: Inov8 X Talons 212

WCOC Triple O - Long — 122:17 - 8.3km

Map / Results

Not a very good run. Messed up 1 and proceeded to choose the wrong route to 2. To 6 spent about 2 minutes trying to escape the bracken. Main mistake was at 8 where I'd got down to the path ran along for a bit when all of a sudden the path disappeared and has to scramble up to another path. After that I couldn't find the control and came across a massive path that wasn't mapped. Only other mistake came at 11 where the control was definitely not in the right place.

◪ 29:58 intensity: (14 @2) + (57 @3) + (26:49 @4) + (1:58 @5) *** 5.44 km (5:31 / km) +51m 5:16 / km
ahr:167 max:179 spiked:15/16c shoes: Inov8 X Talons 212

WCOC Triple O - Middle — 29:38 - 3.9km

Map / Results

Got back from the Long and was told I couldn't do the middle because I was too young. Fortunately Martin Skinner offered to shadow me so I went round with him. No real mistakes just couldn't find the control at 9. Checked the routes and I seemed to pick the right ones.

◪ 12:59 intensity: (5 @2) + (21 @3) + (8:38 @4) + (3:55 @5) *** 2.23 km (5:49 / km) +13m 5:39 / km
ahr:173 max:184 spiked:15/15c shoes: Inov8 X Talons 212

WCOC Triple O - Sprint — 12:58 - 1.5km

Map / Results

Getting really tired by now so didn't have the energy to push myself. Again no mistakes and right routes.

Saturday Sep 16, 2017 #

Event: Dales Weekend Day 1 / 2 & YHOA Superleague
 
11 AM

Running warm up/down (WU + Drills) 15:20 intensity: (8 @0) + (17 @1) + (9:27 @2) + (5:28 @3) 2.31 km (6:39 / km) +82m 5:39 / km
ahr:123 max:142 shoes: Inov8 Mudclaw 300

◪ race 51:36 intensity: (35 @0) + (4:04 @1) + (17:10 @2) + (1:37 @3) + (22:20 @4) + (5:50 @5) ***** 6.73 km (7:40 / km) +206m 6:39 / km
ahr:144 max:181 spiked:17/21c shoes: Inov8 Mudclaw 300

Dales Weekend - Attermire - Blue — 51:23 - 5.4km 195m

Map / Results



Relive
C • 14 8

Friday Sep 15, 2017 #

Note
(rest day)

Thursday Sep 14, 2017 #

5 PM

Running 13:00 intensity: (48 @0) + (36 @1) + (11:02 @2) + (34 @3) 2.36 km (5:31 / km) +16m 5:20 / km
ahr:116 max:133

◪ tempo 15:41 intensity: (16 @0) + (28 @1) + (14:28 @2) + (29 @3) *** 3.6 km (4:21 / km) +20m 4:14 / km
ahr:114 max:129 spiked:17/20c shoes: Inov8 X Talons 212

WCOC event - Vulcan Park — 15:40 - 2.6km

Map / Results

Nice run, a few 10 second mistakes. It's a nice area for sprint just with the mandem running around shanking all the controls it dampens the spirit of the event a bit. Although they only got 2 controls so not too bad.

3D rerun \ Relive \ Routes

Running warm up/down (WD) 2:09 intensity: (5 @1) + (39 @2) + (1:24 @3) + (1 @4) 0.35 km (6:10 / km)
ahr:133 max:157 shoes: Inov8 X Talons 212

Wednesday Sep 13, 2017 #

5 PM

Cycling 45:32 intensity: (11 @1) + (11:33 @2) + (33:05 @3) + (43 @4) +181m
ahr:137 max:158

17.6km, 23.2km/h

Started off doing a 12km loop twice, went slow on the downhills as they were proper sketchy. All fine except the last km where there was a tractor cutting the hedge and even though he moved over I still had to go into the grass.

Second loop started off fine going slowly on the descents again. And then just before I got into Greysouthen my handlebars suddenly were pointing about 60° to the right but I was still going straight. Stopped and put them back in line and carried on, got to the bottom of the hill and it was off again...

Cycling 20:30 intensity: (22 @1) + (1:52 @2) + (17:04 @3) + (1:12 @4) +72m
ahr:145 max:158

5.7km, 16.2km/h

...Stopped again to pit them right. Decided to take it very slowly on the way back and only had to stop a few timed to make sure they were properly aligned.

Nice ride just a bit annoyed at what happened with my bike.
C • Junior Tour de France? 3

Tuesday Sep 12, 2017 #

5 PM

Running 19:07 intensity: (16 @1) + (1:07 @2) + (17:30 @3) + (14 @4) 4.26 km (4:30 / km) +47m 4:15 / km
ahr:131 max:158

Nice easy run, took a bit faster than usual. Got to the end and there had been a crash a few minutes before I'd got there.

Monday Sep 11, 2017 #

Note
(rest day)

Sunday Sep 10, 2017 #

Event: Peter Palmer Junior Team Relay
 
6 AM

Running warm up/down (WU) 2:57 intensity: (8 @0) + (10 @1) + (21 @2) + (2:18 @3) 0.44 km (6:45 / km)
ahr:125 max:141 shoes: Inov8 X Talons 212

◪ race 36:48 intensity: (19 @0) + (26 @1) + (27:26 @2) + (7:44 @3) + (53 @4) **** 6.23 km (5:54 / km) +103m 5:27 / km
ahr:121 max:167 spiked:14/17c shoes: Inov8 X Talons 212

Peter Palmers 2017 - Light Green — 36:39 - 4.7km

2nd 4th

Map / Results

Alright run, messed up the first control losing about 1:30. After that it was good up till 9 saw another control that looked in the right place. Carried on till the right area, tried to go through the brambles but shredded my leg so turned round. Fine through the spectator control but got confused when I came out of it and lost about 20s. Dieing on the last loop and struggled getting through the terrain.

Saturday Sep 9, 2017 #

11 AM

Running warm up/down (WU) 2:16 intensity: (12 @0) + (13 @1) + (52 @2) + (59 @3) 0.43 km (5:18 / km) +17m 4:26 / km
ahr:119 max:145 shoes: Inov8 Mudclaw 300

◪ 38:49 intensity: (7 @0) + (1:34 @1) + (2:36 @2) + (32:25 @3) + (2:07 @4) 3.96 km (9:48 / km) +105m 8:39 / km
ahr:141 max:164 spiked:9/12c shoes: Inov8 Mudclaw 300

12 PM

Running warm up/down (WU) 3:30 [3] 0.6 km (5:50 / km)
shoes: Inov8 Mudclaw 300

1 PM

◪ 22:53 intensity: (22 @0) + (5 @1) + (2:45 @2) + (15:35 @3) + (3:58 @4) + (8 @5) 2.24 km (10:13 / km) +90m 8:31 / km
ahr:140 max:182 spiked:17/17c shoes: Inov8 Mudclaw 300

Friday Sep 8, 2017 #

PE 20:00 [3]
(rest day) shoes: Adidas

Thursday Sep 7, 2017 #

5 PM

◪ tempo 21:48 intensity: (5:26 @3) + (15:55 @4) + (27 @5) *** 4.32 km (5:03 / km) +23m 4:55 / km
ahr:158 max:187 spiked:20/23c shoes: Trespass Diversion

WCOC event - Allonby — 21:45 - 3.5km

Very scrappy in the circle with mistakes on most of the controls in the dunes

Wednesday Sep 6, 2017 #

6 PM

Running 19:53 intensity: (3 @0) + (4 @1) + (21 @2) + (17:40 @3) + (1:45 @4) 4.24 km (4:42 / km) +45m 4:27 / km
ahr:146 max:164 shoes: Trespass Diversion

9 PM

Stretching / Rolling 15:00 [0]

Tuesday Sep 5, 2017 #

Note
(rest day)

Schools hit me :(
C • You should 1

Monday Sep 4, 2017 #

11 AM

Cycling 45:38 intensity: (8 @0) + (7:03 @1) + (19:47 @2) + (14:55 @3) + (3:45 @4) +273m
ahr:126 max:169

14.72km, 18.4km/h
2 PM

Cycling 31:09 intensity: (9 @1) + (1:33 @2) + (29:02 @3) + (25 @4) +162m
ahr:144 max:164

10.18km, 19.6km/h

Cycling 9:08 intensity: (6:31 @3) + (2:37 @4) +26m
ahr:151 max:159

3.6km, 23.6km/h
4 PM

Cycling 18:09 intensity: (45 @1) + (4:22 @2) + (13:02 @3) +81m
ahr:126 max:135

6.12km, 20.2km/h

Sunday Sep 3, 2017 #

11 AM

Running 7:47 intensity: (36 @1) + (1:27 @2) + (5:44 @3) 1.37 km (5:40 / km) +31m 5:06 / km
ahr:129 max:149

◪ tempo 56:03 intensity: (1:36 @1) + (4:57 @2) + (12:07 @3) + (22:24 @4) + (14:59 @5) ***** 7.22 km (7:46 / km) +433m 5:58 / km
ahr:159 max:192 spiked:11/11c shoes: Inov8 X Talons 212

WCOC galoppen - Great Cockup - Blue — 56:03 - 6.3km 250m

Map / Results
C • Was 24
5 PM

Cycling intervals 18:05 [3]

8.0km, 26.9km/h


5km [2 min], 2 * 1km [1 min], 2 * 500m [30s]

10.48, 2.13, 2.12, 1.32, 1.19
9 PM

Stretching / Rolling 15:00 [0]
rhr:61

Saturday Sep 2, 2017 #

10 AM

Running warm up/down 8:21 intensity: (6 @1) + (29 @2) + (5:50 @3) + (1:56 @4) 1.15 km (7:17 / km)
ahr:146 max:166 shoes: Inov8 Mudclaw 300

◪ 28:16 intensity: (14 @1) + (52 @2) + (5:56 @3) + (19:08 @4) + (2:06 @5) ***** 3.76 km (7:32 / km) +9m 7:26 / km
ahr:160 max:181 spiked:19/21c shoes: Inov8 Mudclaw 300

WCOC training - Mawbray

Line, control pick, longer legs

◪ tempo 8:27 intensity: (12 @1) + (23 @2) + (59 @3) + (6:48 @4) + (5 @5) 1.55 km (5:26 / km) +4m 5:22 / km
ahr:158 max:178 spiked:13/14c shoes: Inov8 Mudclaw 300

WCOC training - Mawbray

2 man relay
9 PM

Stretching / Rolling 15:00 [0]
rhr:41

Friday Sep 1, 2017 #

Note
rhr:48 (rest day)

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