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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 7 days ending Sep 16, 2018:

activity # timemileskm+mload
  Running6 2:53:44 19.71(8:49) 31.72(5:29) 5141284320.9
  ◪3 1:53:15 11.27(10:03) 18.14(6:15) 30059c481666.7
  Total6 4:46:59 30.98(9:16) 49.85(5:45) 81359c1765987.5

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MoTuWeThFrSaSu

Sunday Sep 16, 2018 #

10 AM

Running warm up/down 4:23 [2] 0.71 km (6:11 / km) +14m 5:38 / km
ahr:109 max:134 shoes: VJ Irocks 2

◪ tempo 51:25 [4] **** 6.52 km (7:53 / km) +185m 6:54 / km
ahr:122 max:170 19c shoes: VJ Irocks 2

Welsh Champs - Newborough

Running warm up/down 6:39 [3] 1.05 km (6:20 / km) +1m 6:18 / km
ahr:107 max:129 shoes: VJ Irocks 2

Saturday Sep 15, 2018 #

Event: 2018 Welsh League Event / Orienteering Championships
 
1 PM

Running warm up/down 6:52 intensity: (3:03 @1) + (3:49 @2) 1.16 km (5:54 / km) +26m 5:18 / km
ahr:122 max:135 shoes: Inov8 Mudclaw 300

◪ 30:46 intensity: (1:25 @1) + (11:22 @2) + (11:05 @3) + (6:54 @4) **** 4.65 km (6:37 / km) +64m 6:11 / km
ahr:149 max:181 15c shoes: Inov8 Mudclaw 300

Running warm up/down 2:29 intensity: (13 @1) + (29 @2) + (1:42 @3) + (5 @4) 0.38 km (6:36 / km) +10m 5:49 / km
ahr:145 max:175 shoes: Inov8 Mudclaw 300

◪ tempo 16:34 intensity: (14 @1) + (2:34 @2) + (12:55 @3) + (51 @4) *** 3.39 km (4:53 / km) +29m 4:41 / km
ahr:148 max:169 9c shoes: Inov8 Mudclaw 300

Thursday Sep 13, 2018 #

6 PM

Running 4:15 intensity: (2:13 @1) + (2:02 @2) 0.81 km (5:16 / km) +2m 5:12 / km
ahr:121 max:130

◪ tempo 14:30 [4] *** 3.57 km (4:03 / km) +21m 3:57 / km
ahr:119 max:138 16c shoes: Nike Revolution 4

WCOC Event - Vulcans Park

Sorry Frank, easy day tomorrow.
Happy with this, shows the speed is there. Couple of routechoice mistakes and having to stand still for 10s having no idea where I was, but nothing big.

Running 6:21 intensity: (53 @1) + (5:28 @2) 1.25 km (5:05 / km) +2m 5:02 / km
ahr:129 max:143

Wednesday Sep 12, 2018 #

6 PM

Running tempo 30:00 [4] 7.37 km (4:04 / km) +81m 3:52 / km
ahr:126 max:138 shoes: Nike Revolution 4

30 Tempo
C • 4 hard days in a row?? 4

Running warm up/down 3:47 intensity: (32 @1) + (3:11 @2) + (4 @3) 0.72 km (5:15 / km) +10m 4:56 / km
ahr:134 max:146 shoes: Nike Revolution 4

Tuesday Sep 11, 2018 #

5 PM

Running intervals 39:17 [3] 7.49 km (5:15 / km) +39m 5:07 / km
ahr:124 max:137 shoes: Nike Revolution 4

WU

Sets of (Recovery, Steady, Hard, Recovery, Flat Out)

2 * 2 mins, 1 min

Running warm up/down 6:43 intensity: (3:26 @1) + (3:17 @2) 0.94 km (7:09 / km) +23m 6:22 / km
ahr:122 max:133 shoes: Nike Revolution 4

WD

Monday Sep 10, 2018 #

6 PM

Running intervals 1:02:58 intensity: (2:26 @1) + (8:40 @2) + (44:16 @3) + (7:36 @4) 9.85 km (6:24 / km) +305m 5:32 / km
ahr:152 max:174 shoes: Adidas

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