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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 7 days ending Feb 18:

activity # timemileskm+m
  Orienteering4 4:17:22 15.47(16:38) 24.9(10:20) 985
  Cycling3 1:48:00
  Running4 1:19:58 9.5(8:25) 15.29(5:14) 265
  Total9 7:25:20 24.98 40.2 1250
  [1-5]9 7:25:18

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MoTuWeThFrSaSu

Sunday Feb 18 #

11 AM

Orienteering 1:38:29 intensity: (1:10:11 @2) + (59 @3) + (22:22 @4) + (4:57 @5) 9.5 km (10:22 / km) +330m 8:50 / km
ahr:178 max:195 shoes: Inov8 Mudclaw 300

Putting out controls, collecting controls and moving a control that dad put in the wrong place.

Gps is only for moving the control that was wrong

Saturday Feb 17 #

8 AM

Running warm up/down (WU) 6:09 intensity: (5:38 @1) + (31 @2) 1.2 km (5:06 / km)
ahr:115 max:126 shoes: Adidas

Running race 19:28 [5] 5.0 km (3:54 / km) +32m 3:46 / km
ahr:117 max:141 shoes: Adidas

Workington Parkrun - 19:28

Yesss!!!!

So happy with the time. Slowed down towards the end but was fast enough at the start to keep it going.

Km's:
3.45, 48, 56, 4.08, 3.51

Also, now faster than Joe :-)

Running warm up/down (CD) 3:14 intensity: (2:42 @1) + (32 @2) 0.58 km (5:35 / km) +5m 5:21 / km
ahr:114 max:130 shoes: Adidas

7 PM

Cycling 33:00 [1]
ahr:114 max:139

Friday Feb 16 #

Orienteering 1:00:00 [2] 5.0 km (12:00 / km) +100m 10:55 / km

Thursday Feb 15 #

6 PM

Running warm up/down 9:39 intensity: (5:39 @1) + (4:00 @2) 0.91 km (10:36 / km) +85m 7:13 / km
ahr:121 max:141 shoes: Inov8 X Talons 212

Orienteering 1:00:51 intensity: (51:16 @1) + (9:11 @2) + (24 @3) 5.38 km (11:19 / km) +378m 8:23 / km
ahr:116 max:160

Running 1:46 intensity: (2 @0) + (1:44 @1) 0.31 km (5:38 / km)
ahr:113 max:120

Wednesday Feb 14 #

5 PM

Running 31:27 intensity: (6:08 @1) + (24:21 @2) + (58 @3) 6.4 km (4:55 / km) +82m 4:37 / km
ahr:128 max:163 shoes: Adidas

8 PM

Cycling 30:00 [2]
ahr:111 max:146

Tuesday Feb 13 #

8 PM

Cycling 45:00 [1]
ahr:108 max:130 (rest day)

Monday Feb 12 #

2 PM

Orienteering 38:02 intensity: (25 @1) + (10:20 @2) + (25:18 @3) + (1:59 @4) 5.03 km (7:34 / km) +177m 6:26 / km
ahr:149 max:171 shoes: Inov8 X Talons 212

Running warm up/down 8:15 intensity: (10 @1) + (1:09 @2) + (6:55 @3) + (1 @4) 0.89 km (9:18 / km) +61m 6:55 / km
ahr:148 max:165 shoes: Inov8 X Talons 212

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