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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 7 days ending Apr 23, 2018:

activity # timemileskm+mload
  Running7 3:21:28 20.7(9:44) 33.32(6:03) 50220 /20c100%1727937.5
  ◪4 3:04:09 17.91(10:17) 28.83(6:23) 100264 /66c96%1029062.5
  Cycling1 30:00175416.7
  Total9 6:55:37 38.62 62.15 150484 /86c97%2932416.8

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TuWeThFrSaSuMo

Monday Apr 23, 2018 #

6 PM

Running intervals 1:00:00 [3] 11.0 km (5:27 / km) +270m 4:51 / km
shoes: Inov8 Mudclaw 300

Sunday Apr 22, 2018 #

Event: Northern Championships (UKOL)
 
7 AM

Running 15:03 intensity: (2:55 @1) + (12:08 @2) 2.77 km (5:26 / km)
ahr:126 max:139

11 AM

Running 23:54 intensity: (34 @1) + (4:47 @2) + (18:32 @3) + (1 @4) 3.67 km (6:31 / km) +86m 5:50 / km
ahr:150 max:165

Running 2:58 intensity: (19 @1) + (41 @2) + (1:56 @3) + (2 @4) 0.28 km (10:36 / km)
ahr:145 max:165

◪ 1:03:06 intensity: (27 @1) + (1:35 @2) + (25:20 @3) + (35:44 @4) 6.85 km (9:13 / km) +402m 7:07 / km
ahr:164 max:183

Running 15:17 intensity: (9 @1) + (3:56 @2) + (11:12 @3) 1.8 km (8:30 / km) +88m 6:50 / km
ahr:149 max:164

Saturday Apr 21, 2018 #

7 AM

Running 15:05 intensity: (15 @1) + (14:19 @2) + (31 @3) 3.0 km (5:02 / km)
ahr:138 max:148 shoes: Trespass Diversion

10 AM

Running warm up/down 10:21 intensity: (1:31 @1) + (8:47 @2) + (3 @3) 1.9 km (5:26 / km) +18m 5:12 / km
ahr:130 max:145 shoes: Adidas

◪ race 16:07 intensity: (1:08 @1) + (7:22 @2) + (6:57 @3) + (40 @4) *** 3.57 km (4:31 / km) +17m 4:25 / km
ahr:141 max:183 spiked:16/17c shoes: Adidas

York University - Special Selection race

Running warm up/down 9:18 intensity: (6 @1) + (4 @2) + (11 @3) + (8:57 @4) 1.66 km (5:35 / km) +3m 5:32 / km
ahr:176 max:184 shoes: Adidas

2 PM

Running 41:21 intensity: (5:29 @1) + (4:01 @2) + (31:46 @3) + (5 @4) ** 5.73 km (7:13 / km) +10m 7:09 / km
ahr:145 max:168 spiked:20/20c shoes: Adidas

UKUL - Thirsk

Phahahaha. Just slowly jogged/walked. Sort of abused the mandatory crossing points taking exactly the max time.
C • Isnt that 4

Thursday Apr 19, 2018 #

6 PM

Running warm up/down 8:11 intensity: (5:13 @1) + (2:58 @2) 1.5 km (5:28 / km) +27m 5:01 / km
ahr:121 max:136 shoes: Inov8 Mudclaw 300

◪ 46:25 intensity: (6:29 @1) + (2:12 @2) + (12:07 @3) + (25:37 @4) *** 6.93 km (6:42 / km) +303m 5:30 / km
ahr:157 max:180 spiked:19/20c shoes: Inov8 Mudclaw 300

WCOC event - Scale Hill

Wednesday Apr 18, 2018 #

8 PM

Cycling 30:00 intensity: (19:51 @1) + (10:08 @2) + (1 @3)
ahr:119 max:146

Tuesday Apr 17, 2018 #

6 PM

◪ 58:31 intensity: (21 @1) + (2:12 @2) + (23:56 @3) + (29:54 @4) + (2:08 @5) *** 11.48 km (5:06 / km) +281m 4:32 / km
ahr:167 max:191 spiked:29/29c shoes: Trespass Diversion

WU


Whitehaven sprint training - 4.1km

Pretty happy with the routes and only one noticeable wrong route.


CD

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