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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 7 days ending Aug 26, 2018:

activity # timemileskm+mload
  ◪8 8:06:17 33.84(14:22) 54.46(8:56) 1355117 /140c83%3007645.8
  Running5 1:22:21 9.56(8:37) 15.39(5:21) 307422362.5
  Total9 9:28:38 43.4(13:06) 69.85(8:08) 1663117 /140c83%3430008.3

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MoTuWeThFrSaSu

Sunday Aug 26, 2018 #

10 AM

Running warm up/down 3:37 intensity: (1:18 @1) + (2:12 @2) + (7 @3) 0.64 km (5:37 / km) +3m 5:29 / km
ahr:120 max:145 shoes: VJ Irocks 2

◪ race 27:46 [4] **** 4.3 km (6:27 / km) +97m 5:48 / km
ahr:142 max:185 spiked:12/13c shoes: VJ Irocks 2

KM Stafett - H15/16

Nice to end a good week with a 5th team place and 5th individually. Only 30s lost due to a technical miss, and the rest was speed. Running well with at least 2 others.

Livelox

Running warm up/down 4:03 intensity: (16 @1) + (8 @2) + (3:24 @3) + (15 @4) 0.63 km (6:26 / km) +6m 6:08 / km
ahr:154 max:166 shoes: VJ Irocks 2

Saturday Aug 25, 2018 #

11 AM

Running warm up/down 4:24 intensity: (59 @1) + (3:04 @2) + (21 @3) 0.66 km (6:41 / km) +8m 6:17 / km
ahr:126 max:156 shoes: VJ Irocks 2

◪ tempo 59:28 [4] **** 6.64 km (8:58 / km) +177m 7:54 / km
ahr:145 max:167 spiked:9/10c shoes: VJ Irocks 2

Folloløpet long - 28th

Livelox

Friday Aug 24, 2018 #

11 AM

Running warm up/down 1:53 intensity: (1:16 @1) + (37 @2) 0.35 km (5:20 / km)
ahr:113 max:137 shoes: Inov8 Mudclaw 300

◪ tempo 50:01 [3] **** 6.64 km (7:32 / km) +163m 6:43 / km
ahr:146 max:169 spiked:13/15c shoes: Inov8 Mudclaw 300

Tour Champs

Pretty chill. Not being aggressive.

3D Rerun

Thursday Aug 23, 2018 #

10 AM

◪ warm up/down 15:42 intensity: (2:13 @1) + (11:44 @2) + (1:45 @3) **** 1.48 km (10:37 / km) +32m 9:34 / km
ahr:132 max:158 spiked:2/2c shoes: VJ Irocks 2

Hanging 2 controls

◪ 45:57 intensity: (4:42 @1) + (14:51 @2) + (25:38 @3) + (46 @4) **** 4.42 km (10:24 / km) +172m 8:42 / km
ahr:142 max:169 spiked:7/9c shoes: VJ Irocks 2

Loop, long
12 PM

◪ 39:44 intensity: (30:30 @1) + (7:40 @2) + (1:34 @3) 2.84 km (14:01 / km) +65m 12:34 / km
ahr:111 max:158 spiked:7/9c shoes: VJ Irocks 2

Contour only avec Rennie
6 PM

Running warm up/down 2:00 [3] 0.4 km (5:00 / km)
shoes: VJ Irocks 2

◪ tempo 51:47 [4] *** 8.86 km (5:51 / km) +227m 5:11 / km
ahr:121 max:167 spiked:10/14c shoes: VJ Irocks 2

FSK relay - 6.3km

Running with Spenny. Went round on nearly every leg. Which led to us doing nearly 3k more.

Wednesday Aug 22, 2018 #

Note
(rest day)

Tuesday Aug 21, 2018 #

Note

Loggator from today. Mine wasn't working very well but there's plenty of others to have a peep at.
10 AM

◪ 18:01 intensity: (2:54 @1) + (13:58 @2) + (1:07 @3) + (2 @4) 1.75 km (10:19 / km) +27m 9:34 / km
ahr:130 max:168 shoes: VJ Irocks 2

Putting out a control, correcting another

3D Rerun

◪ 50:42 intensity: (2:36 @1) + (23:29 @2) + (24:32 @3) + (5 @4) 5.27 km (9:37 / km) +105m 8:45 / km
ahr:142 max:166 shoes: VJ Irocks 2

Pick 2, variation of compass 2

3D Rerun

◪ 13:28 intensity: (1:31 @1) + (7:46 @2) + (4:11 @3) 1.45 km (9:18 / km) +15m 8:50 / km
ahr:137 max:162 shoes: VJ Irocks 2

Majority of Pick 1 then ran into a stick

3D Rerun
6 PM

Running intervals 1:06:24 intensity: (31:48 @2) + (34:36 @4) 12.7 km (5:14 / km) +290m 4:42 / km
ahr:122 max:142 shoes: Inov8 Mudclaw 300

FSK club reps

WU

4 * 1.75km (50m)

CD

Monday Aug 20, 2018 #

10 AM

◪ intervals 1:27:38 intensity: (14:29 @1) + (50:54 @2) + (22:14 @3) + (1 @4) **** 7.74 km (11:19 / km) +170m 10:12 / km
ahr:133 max:166 spiked:50/60c shoes: VJ Irocks 2

O-intervals / Compass / Control Pick

Some good some bad.

3D Rerun

◪ tempo 26:03 intensity: (10:57 @1) + (10:15 @2) + (4:51 @3) **** 3.08 km (8:27 / km) +104m 7:14 / km
ahr:127 max:161 spiked:7/8c shoes: VJ Irocks 2

Bit faster stuff back to the hut.

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