Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 31 days ending Dec 31, 2018:

activity # timemileskm+mload
  ◪12 8:04:37 37.21(13:01) 59.89(8:06) 2192187c3513008.3
  Running15 5:54:04 38.57(9:11) 62.07(5:42) 10832341862.5
  Cycling5 4:10:011539750.0
  Total23 18:08:42 75.78 121.95 3275187c7394621.0

«»
2:56
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMo

Monday Dec 31, 2018 #

2 PM

Note

Nice walk up catbells
6 PM

Cycling (Spinning) 1:00:00 [2]
ahr:115 max:126

Saturday Dec 29, 2018 #

11 AM

Running warm up/down 6:12 intensity: (1:19 @1) + (3:05 @2) + (1:48 @3) 1.15 km (5:23 / km) +31m 4:44 / km
ahr:132 max:149 shoes: Inov8 Mudclaw 300

◪ tempo 43:55 intensity: (23 @1) + (1:32 @2) + (21:27 @3) + (20:33 @4) *** 6.8 km (6:27 / km) +194m 5:39 / km
ahr:163 max:176 18c shoes: Inov8 Mudclaw 300

BL Event - Binsey

Nae bad. A bit slow to start with then sped up near the end.

Friday Dec 28, 2018 #

10 AM

Running warm up/down 8:48 intensity: (6:40 @1) + (2 @2) + (4 @3) + (2:02 @4) 0.96 km (9:12 / km) +169m 4:53 / km
ahr:122 max:178 shoes: VJ Irocks 2

◪ 38:57 intensity: (7 @1) + (6 @2) + (2:27 @3) + (34:58 @4) + (1:19 @5) 3.81 km (10:13 / km) +214m 7:59 / km
ahr:173 max:187 shoes: VJ Irocks 2

LOC Turkey Race - Skelghyll Woods

Very tough area. Nav alright apart from two 30s misses on 2 and 10. Somehow this is my first technical orienteering In around 3 weeks.

Running warm up/down 1:32 intensity: (11 @2) + (1:21 @3) 0.21 km (7:10 / km)
ahr:147 max:153 shoes: VJ Irocks 2

Wednesday Dec 26, 2018 #

3 PM

Running 20:01 intensity: (49 @1) + (48 @2) + (9:10 @3) + (9:14 @4) 4.22 km (4:45 / km) +42m 4:31 / km
ahr:162 max:178 shoes: Nike Revolution 4

High hr but nice 'n easy
C • Don't 3

Saturday Dec 22, 2018 #

8 AM

Running warm up/down 3:57 intensity: (1:54 @1) + (2:03 @2) 0.69 km (5:46 / km) +3m 5:39 / km
ahr:120 max:130 shoes: Nike Air Zoom Pegasus 35

Running tempo 19:48 [4] 4.95 km (4:00 / km) +35m 3:52 / km
ahr:118 max:131 shoes: Nike Air Zoom Pegasus 35

Coventry Parkrun

Running warm up/down 5:57 [1] 1.06 km (5:37 / km) +5m 5:30 / km
ahr:107 max:118 shoes: Nike Air Zoom Pegasus 35

Thursday Dec 20, 2018 #

6 PM

Running warm up/down 4:37 intensity: (44 @1) + (3:53 @2) 0.91 km (5:05 / km)
ahr:126 max:137 shoes: Nike Air Zoom Pegasus 35

◪ tempo 32:11 intensity: (3:17 @1) + (28:23 @2) + (31 @3) *** 6.98 km (4:37 / km) +93m 4:19 / km
ahr:129 max:156 26c shoes: Nike Air Zoom Pegasus 35

WCOC Event - Cockermouth School

Running warm up/down 15:02 intensity: (1:12 @1) + (1:42 @2) + (11:37 @3) + (31 @4) 2.59 km (5:48 / km) +44m 5:21 / km
ahr:146 max:173 shoes: Nike Air Zoom Pegasus 35

Control collecting

Tuesday Dec 18, 2018 #

Note

Kind of forgot to go on the bike but probably not a bad idea anyway.

Monday Dec 17, 2018 #

6 PM

Running 27:50 intensity: (1:55 @1) + (3:49 @2) + (19:10 @3) + (2:56 @4) 4.8 km (5:48 / km) +26m 5:39 / km
ahr:148 max:172 (sick) shoes: Nike Air Zoom Pegasus 35

Great. Shoes were beaut though.

Saturday Dec 15, 2018 #

10 AM

◪ 39:26 [3] 5.99 km (6:35 / km) +173m 5:45 / km
ahr:135 max:161 shoes: VJ Irocks 2

Pre PPR20

Thursday Dec 13, 2018 #

5 PM

Cycling 40:01 intensity: (31:49 @1) + (8:10 @2) + (2 @3)
ahr:110 max:144

3 exams left.

Wednesday Dec 12, 2018 #

Note
(rest day)

Tuesday Dec 11, 2018 #

6 PM

Cycling (Spinning) 45:00 intensity: (16:24 @1) + (28:36 @2)
ahr:123 max:138

Monday Dec 10, 2018 #

6 PM

Running intervals 50:30 intensity: (1:14 @1) + (2:12 @2) + (39:52 @3) + (7:12 @4) 9.77 km (5:10 / km) +23m 5:06 / km
ahr:154 max:177 shoes: Nike Revolution 4

WU + Drills

Some zippy stuff

Foot still a little sore so just gonna cross train for a couple of days.

CD

Sunday Dec 9, 2018 #

10 AM

Running 1:01 intensity: (11 @1) + (44 @2) + (6 @3) 0.19 km (5:14 / km)
ahr:131 max:149

◪ 26:35 [2] **** 3.1 km (8:35 / km) +99m 7:23 / km
ahr:143 max:166 13c shoes: Inov8 Mudclaw 300

◪ 12:52 intensity: (1:47 @2) + (5:26 @3) + (5:39 @4) 1.08 km (11:55 / km) +44m 9:55 / km
ahr:160 max:178 shoes: Inov8 Mudclaw 300

1 PM

◪ 35:00 [3] 3.6 km (9:43 / km) +85m 8:42 / km
shoes: Inov8 Mudclaw 300

Saturday Dec 8, 2018 #

11 AM

Running warm up/down 11:56 intensity: (1:05 @1) + (8:09 @2) + (2:39 @3) + (3 @4) 1.83 km (6:32 / km) +55m 5:41 / km
ahr:136 max:165 shoes: VJ Irocks 2

◪ 40:26 intensity: (3:10 @1) + (10:24 @2) + (22:06 @3) + (4:46 @4) **** 4.98 km (8:07 / km) +235m 6:34 / km
ahr:147 max:174 18c shoes: VJ Irocks 2

NWJS - Great Tower

Friday Dec 7, 2018 #

Note
(rest day)

Thursday Dec 6, 2018 #

6 PM

Running warm up/down 7:30 intensity: (55 @1) + (6:00 @2) + (24 @3) + (11 @4) 1.49 km (5:02 / km) +9m 4:53 / km
ahr:133 max:170 shoes: VJ Irocks 2

◪ 33:29 intensity: (1:20 @1) + (16:44 @2) + (14:42 @3) + (43 @4) *** 4.4 km (7:37 / km) +207m 6:10 / km
ahr:144 max:171 14c shoes: VJ Irocks 2

WCOC Event - Rannerdale

Running warm up/down 7:32 intensity: (11 @1) + (13 @2) + (6:22 @3) + (46 @4) 1.35 km (5:34 / km) +11m 5:21 / km
ahr:159 max:175 shoes: VJ Irocks 2

Wednesday Dec 5, 2018 #

6 PM

Cycling (Spinning) 1:00:00 intensity: (59:44 @1) + (16 @2)
ahr:110 max:133

Tuesday Dec 4, 2018 #

Note

Seem to have a slight inflammation of what I think is the 'Navicular bone'. However it's only noticeable when walking and not when exercising. Seems to point to ANS but highly doubt it is as only just noticed recently and it's not while exercising.
C • ANS? 8
8 PM

Cycling (Spinning) 45:00 intensity: (26:17 @1) + (18:40 @2) + (3 @3)
ahr:120 max:144

Monday Dec 3, 2018 #

6 PM

Running intervals 1:05:26 intensity: (45:26 @2) + (20:00 @4) 11.11 km (5:53 / km) +126m 5:34 / km
ahr:133 max:156 shoes: Nike Revolution 4

Wu + Drills

5 * (2 * ~560m [30s]) [90s]

Same set as last week. Unsurprisingly feeling a bit slower this week but still pretty good.

CD

Sunday Dec 2, 2018 #

6 AM

Running 41:59 intensity: (17 @1) + (5:01 @2) + (11:58 @3) + (24:43 @4) 7.59 km (5:32 / km) +206m 4:52 / km
ahr:162 max:180 shoes: Inov8 Mudclaw 300

Dirty morning miles with the boys
9 AM

Running warm up/down 4:39 intensity: (24 @1) + (29 @2) + (3:24 @3) + (22 @4) 0.6 km (7:42 / km) +43m 5:41 / km
ahr:148 max:170 shoes: Inov8 Mudclaw 300

◪ 48:51 intensity: (1:47 @1) + (3:07 @2) + (30:00 @3) + (13:57 @4) **** 4.71 km (10:22 / km) +208m 8:29 / km
ahr:158 max:184 19c shoes: VJ Irocks 2

Hawkshead - Holme Fell

Running warm up/down 6:30 [2] 1.0 km (6:30 / km)
shoes: VJ Irocks 2

Saturday Dec 1, 2018 #

10 AM

Running warm up/down 9:31 intensity: (34 @1) + (6:39 @2) + (2:15 @3) + (3 @4) 1.31 km (7:17 / km) +63m 5:52 / km
ahr:137 max:169 shoes: VJ Irocks 2

◪ 1:01:12 intensity: (2:47 @1) + (25:11 @2) + (33:14 @3) **** 7.57 km (8:05 / km) +320m 6:40 / km
ahr:142 max:162 30c shoes: VJ Irocks 2

Hawkshead - Colonels Drive

Running warm up/down 1:19 intensity: (1:16 @2) + (3 @3) 0.23 km (5:38 / km)
ahr:141 max:145 shoes: VJ Irocks 2

1 PM

Running warm up/down 15:54 intensity: (8:16 @1) + (7:38 @2) 1.72 km (9:14 / km) +140m 6:34 / km
ahr:122 max:142 shoes: VJ Irocks 2

◪ 59:30 intensity: (57:17 @1) + (2:13 @2) **** 5.07 km (11:45 / km) +300m 9:04 / km
ahr:107 max:132 19c shoes: VJ Irocks 2

Hawkshead - Haverthwaite Heights

Running warm up/down 16:33 [2] 2.33 km (7:06 / km) +53m 6:22 / km
ahr:104 max:120 shoes: VJ Irocks 2

5 PM

◪ race 12:13 intensity: (4:07 @1) + (8:01 @2) + (5 @3) ***** 1.81 km (6:46 / km) +21m 6:23 / km
ahr:127 max:147 30c shoes: Inov8 Mudclaw 300

Hawkshead - Ultrasprint Relay

Fat first place catching up a minute on Andy Llewellyn.

« Earlier | Later »