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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 30 days ending Nov 30, 2017:

activity # timemileskm+mload
  ◪15 13:04:51 52.97(14:49) 85.25(9:12) 3710204 /224c91%5227154.0
  Cycling6 3:28:201292208.4
  Running11 2:54:39 17.74(9:51) 28.54(6:07) 5691643366.6
  PE1 20:25 2.28(8:56) 3.67(5:33) 156192600.0
  Stretching / Rolling1 5:00
  Total25 19:53:15 72.99 117.47 4435204 /224c91%8355329.0
  [1-5]24 19:42:03

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Thursday Nov 30, 2017 #

11 AM

PE 20:25 intensity: (4 @0) + (1:16 @1) + (48 @2) + (17:34 @3) + (32 @4) + (11 @5) 3.67 km (5:33 / km) +156m 4:35 / km
ahr:136 max:178 shoes: Inov8 X Talons 212

C • PE 7
6 PM

Running warm up/down 5:06 intensity: (6 @0) + (5 @1) + (11 @2) + (4:38 @3) + (6 @4) 0.75 km (6:51 / km) +22m 5:58 / km
ahr:136 max:157 shoes: Inov8 Mudclaw 300

◪ 45:51 intensity: (1:04 @2) + (21:32 @3) + (22:57 @4) + (18 @5) **** 4.7 km (9:46 / km) +231m 7:50 / km
ahr:153 max:179 spiked:16/16c shoes: Inov8 Mudclaw 300

Running 21:08 intensity: (13 @2) + (17:50 @3) + (3:05 @4) 2.58 km (8:11 / km) +47m 7:30 / km
ahr:150 max:169

Tuesday Nov 28, 2017 #

7 PM

Cycling (Spinning) 40:00 [2]
ahr:97 max:126

Monday Nov 27, 2017 #

7 PM

Cycling (Spinning) 30:00 [2]

Sunday Nov 26, 2017 #

Event: Cumbrian Galoppen - Bleaberry Fell
 

◪ 50:00 [1] 5.0 km (10:00 / km)

C • What's 10

Saturday Nov 25, 2017 #

Event: WCOC 50th Sprint
 
11 AM

◪ 19:54 intensity: (21 @2) + (8:33 @3) + (10:58 @4) + (2 @5) ** 3.82 km (5:12 / km) +84m 4:41 / km
ahr:155 max:177 spiked:15/15c shoes: Inov8 X Talons 212

WCOC 50th Sprint — 19:52 - 2.5km

Map / Results

Okay run. Course was a bit unfair with several legs were subject to getting lucky and seeing the out of bounds only covered half the road.
C • Bit slow mate 8
6 PM

Cycling (Spinning) 56:43 [1]
ahr:128 max:158

Thursday Nov 23, 2017 #

6 PM

Running warm up/down 7:57 intensity: (6:54 @3) + (1:01 @4) + (2 @5) 1.23 km (6:27 / km) +51m 5:21 / km
ahr:148 max:176 shoes: Inov8 Mudclaw 300

◪ 1:00:40 intensity: (14 @1) + (39 @2) + (15:58 @3) + (42:37 @4) + (1:12 @5) **** 6.57 km (9:14 / km) +260m 7:43 / km
ahr:159 max:179 spiked:13/15c shoes: Inov8 Mudclaw 300

WCOC Event - Setmurthy - 60:37 - 5.1km 115m

Map / Results

Grr.

First 13 fine. Got caught by Joe at 8 and didn't bother trying too keep up with him but he then messed up 10 so caught back up with him and decided to stick with him. Got to 13 with a good route in mind for 14. Executed it fine up till ~100m away from the control. Headed into the maze of unmarked bike tracks and 5 minutes later decided to go back up to the path after not finding it. Tried again just walking and got it fine (Turns out Mum beat me by 4 seconds on that leg :(
C • big up janett 1

Wednesday Nov 22, 2017 #

7 PM

Cycling (Spinning) 21:24 [1]
ahr:115 max:133

Tuesday Nov 21, 2017 #

5 PM

Cycling (Spinning) 30:00 [1]
ahr:78 max:99

Sunday Nov 19, 2017 #

Event: British Schools Orienteering Championships
 
11 AM

Running warm up/down (WU + Drills) 10:16 intensity: (5 @0) + (53 @1) + (36 @2) + (8:31 @3) + (11 @4) 1.48 km (6:55 / km) +51m 5:54 / km
ahr:134 max:158 shoes: Inov8 X Talons 212

◪ race 27:25 intensity: (9 @0) + (21 @1) + (13 @2) + (7:51 @3) + (18:35 @4) + (16 @5) *** 4.51 km (6:05 / km) +90m 5:32 / km
ahr:156 max:192 spiked:12/14c shoes: Inov8 X Talons 212

BSOC - B10 — 27:18 - 3.9km 90m - Results






Relive

Running warm up/down (WD) 3:09 intensity: (1:01 @3) + (2:08 @4) 0.42 km (7:30 / km) +4m 7:12 / km
ahr:155 max:168 shoes: Inov8 X Talons 212

Saturday Nov 18, 2017 #

Note
(rest day)

Friday Nov 17, 2017 #

Note
(rest day)

Thursday Nov 16, 2017 #

6 PM

Running warm up/down 11:40 [3] 2.01 km (5:48 / km) +26m 5:27 / km
ahr:144 max:155 shoes: Inov8 Mudclaw 300

◪ 50:11 intensity: (41 @1) + (5:20 @2) + (20:18 @3) + (23:38 @4) + (14 @5) *** 6.5 km (7:43 / km) +227m 6:34 / km
ahr:147 max:178 spiked:16/19c shoes: Inov8 Mudclaw 300

WCOC event - Scale Hill — 50:08 - 5.5km 200m

Running warm up/down 18:40 [2] 2.96 km (6:18 / km) +32m 5:59 / km
ahr:163 max:176 shoes: Inov8 Mudclaw 300

Wednesday Nov 15, 2017 #

Note
(rest day)

Tuesday Nov 14, 2017 #

6 PM

Cycling (Indoor Bike) 30:13 [2]
ahr:129 max:149

Monday Nov 13, 2017 #

5 PM

◪ 51:20 intensity: (20 @1) + (3:42 @2) + (34:52 @3) + (12:26 @4) 4.78 km (10:44 / km) +226m 8:41 / km
ahr:147 max:170 shoes: Inov8 Mudclaw 300

Round Setmurthy with Dad checking out a few control sites.
C • Nick!!!!! 11
9 PM

Stretching / Rolling 5:00 [0]

Sunday Nov 12, 2017 #

Event: Copeland Chase
 
10 AM

◪ 2:00:05 intensity: (52 @1) + (7:55 @2) + (1:00:37 @3) + (39:01 @4) + (11:40 @5) 13.46 km (8:55 / km) +828m 6:49 / km
ahr:152 max:202

Copeland Chase - 2 hours — 585 points

Felt good for the whole course. Very nice area. Only two slip ups on the whole course.

Saturday Nov 11, 2017 #

10 AM

Running warm up/down 3:53 intensity: (31 @0) + (22 @1) + (3:00 @2) 0.74 km (5:13 / km) +11m 4:52 / km
ahr:109 max:121 shoes: Inov8 Mudclaw 300

◪ 31:57 intensity: (39 @0) + (10:54 @1) + (20:24 @2) **** 3.2 km (9:58 / km) +234m 7:18 / km
ahr:107 max:123 spiked:11/12c shoes: Inov8 Mudclaw 300

◪ 36:09 intensity: (3:38 @0) + (10:06 @1) + (21:28 @2) + (57 @3) **** 2.89 km (12:31 / km) +175m 9:37 / km
ahr:106 max:141 spiked:13/14c shoes: Inov8 Mudclaw 300

◪ tempo 8:41 intensity: (28 @0) + (18 @1) + (4:14 @2) + (3:40 @3) + (1 @4) *** 1.29 km (6:42 / km) +40m 5:48 / km
ahr:122 max:156 spiked:8/8c shoes: Inov8 Mudclaw 300

Friday Nov 10, 2017 #

Note
(rest day)

Far too many this week

Thursday Nov 9, 2017 #

6 PM

Running warm up/down 10:38 intensity: (18 @1) + (5 @2) + (3:10 @3) + (7:05 @4) 2.0 km (5:19 / km) +16m 5:07 / km
ahr:157 max:175 shoes: Inov8 X Talons 212

◪ 39:05 intensity: (15 @2) + (44 @3) + (36:35 @4) + (1:31 @5) 5.81 km (6:44 / km) +208m 5:42 / km
ahr:167 max:182 spiked:17/19c shoes: Inov8 X Talons 212

Just taking it nice and easy. Wasn't pushing at all. Few slip ups including a pretty big directional error at 14.

Wednesday Nov 8, 2017 #

Note
(rest day)

Tuesday Nov 7, 2017 #

4 PM

Running (Terrain) 25:25 intensity: (10 @2) + (2:40 @3) + (22:28 @4) + (7 @5) 3.94 km (6:27 / km) +115m 5:37 / km
ahr:163 max:178 shoes: Inov8 Mudclaw 300

Monday Nov 6, 2017 #

Note
(rest day)

Sunday Nov 5, 2017 #

Event: AIRE Event in the North West
 
10 AM

Running (WU) 5:56 intensity: (20 @0) + (23 @1) + (13 @2) + (5:00 @3) 0.78 km (7:35 / km) +42m 5:59 / km
ahr:130 max:151 shoes: Inov8 X Talons 212

◪ race 56:48 intensity: (9 @0) + (35 @1) + (15:14 @2) + (40:50 @3) ***** 6.08 km (9:20 / km) +315m 7:25 / km
ahr:128 max:144 spiked:19/21c shoes: Inov8 X Talons 212

AIRE event - Great Tower - Blue -- 56:37 - 5.2km 285m

Map / Results

Saturday Nov 4, 2017 #

11 AM

Running warm up/down 2:32 intensity: (7 @1) + (48 @2) + (1:37 @3) 0.28 km (9:11 / km) +15m 7:12 / km
ahr:128 max:148 shoes: Inov8 Mudclaw 300

◪ 1:02:27 intensity: (3 @0) + (2:18 @1) + (6:12 @2) + (49:29 @3) + (4:21 @4) + (4 @5) **** 5.29 km (11:48 / km) +270m 9:24 / km
ahr:140 max:180 spiked:15/18c shoes: Inov8 Mudclaw 300

2 PM

◪ 18:08 intensity: (1 @1) + (11 @2) + (7:52 @3) + (10:04 @4) **** 1.68 km (10:46 / km) +92m 8:27 / km
ahr:155 max:171 spiked:5/6c shoes: Inov8 Mudclaw 300

◪ 36:31 intensity: (41 @1) + (6:32 @2) + (11:04 @3) + (17:06 @4) + (1:08 @5) *** 2.48 km (14:45 / km) +83m 12:38 / km
ahr:149 max:187 spiked:12/12c shoes: Inov8 Mudclaw 300

7 PM

◪ 33:59 intensity: (2:38 @1) + (12:56 @2) + (18:05 @3) + (20 @4) *** 2.42 km (14:01 / km) +127m 11:07 / km
ahr:127 max:162 spiked:7/9c shoes: Inov8 Mudclaw 300

Thursday Nov 2, 2017 #

5 PM

Running warm up/down 13:18 intensity: (11 @1) + (36 @2) + (12:31 @3) 2.52 km (5:16 / km) +43m 4:52 / km
ahr:137 max:153 shoes: Inov8 Mudclaw 300

◪ tempo 35:40 intensity: (19 @1) + (48 @2) + (19:24 @3) + (13:32 @4) + (1:37 @5) *** 4.76 km (7:29 / km) +220m 6:05 / km
ahr:149 max:181 spiked:25/26c shoes: Inov8 Mudclaw 300

WCOC event - Slate Fell — 35:38 - 4.1km

Decent run. Got caught by Al at 2 and insta dropped. Lost 10s when Louis nicked the control box. But all other mistakes where small 5s or so.
C • Don't know what to ur talki... 2

Wednesday Nov 1, 2017 #

4 PM

Running 35:01 intensity: (6 @3) + (4:00 @4) + (30:55 @5) 6.84 km (5:07 / km) +95m 4:47 / km
ahr:184 max:202 shoes: Adidas

Heart a bit odd as it didn't feel hard except for the last k where there were some slight plumbing issues.

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