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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 7 days ending May 6, 2019:

activity # timemileskm+mload
  ◪4 1:48:23 11.9(9:07) 19.15(5:40) 57852c1075687.5
  Running4 54:27 5.25(10:22) 8.45(6:26) 405337708.3
  Total4 2:42:50 17.15(9:30) 27.6(5:54) 98352c1413395.9

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TuWeThFrSaSuMo

Monday May 6, 2019 #

11 AM

Running warm up/down 9:17 intensity: (6:20 @1) + (2:57 @2) 1.5 km (6:11 / km) +2m 6:09 / km
ahr:117 max:129 shoes: VJ Irocks 2

◪ tempo 27:01 [4] 5.22 km (5:11 / km) +114m 4:40 / km
ahr:107 max:125 shoes: VJ Irocks 2

BOC Relay - 1st

Went out about 2:30 ahead of Pete but didn't know this at the time so still had to go relatively hard. Whenever there was a relatively open patch was looking back to see if anyone was visible. Was pretty scrappy throughout often just missing the control by a couple of metres. Heading into the arena I eased it off as couldn't see anybody around.

Really happy to get 3/3 wins this weekend especially after having a week off. Finally realised how to push myself.
C • You've had a strong weekend... 2

Running warm up/down 4:46 intensity: (4:38 @1) + (8 @2) 0.71 km (6:43 / km)
ahr:115 max:126 shoes: VJ Irocks 2

Sunday May 5, 2019 #

Event: British Orienteering Championships
 
12 PM

Running warm up/down 13:08 intensity: (7:57 @1) + (5:10 @2) + (1 @3) 1.79 km (7:19 / km) +154m 5:08 / km
ahr:121 max:140 shoes: VJ Irocks 2

◪ race 39:16 [5] *** 7.36 km (5:20 / km) +244m 4:35 / km
ahr:129 max:145 22c shoes: VJ Irocks 2

BOC Long - 1st

Went out hard and tried to hold the speed. Clean technically only two 5ish second misses on 3 & 18 both slightly right.

Running warm up/down 4:51 intensity: (3:02 @1) + (1:49 @2) 0.68 km (7:10 / km) +19m 6:17 / km
ahr:119 max:139 shoes: VJ Irocks 2

Saturday May 4, 2019 #

1 PM

Running warm up/down 7:26 intensity: (6:47 @1) + (39 @2) 1.26 km (5:55 / km) +8m 5:45 / km
ahr:117 max:129 shoes: Nike Air Zoom Pegasus 35

◪ tempo 12:59 [4] ** 2.87 km (4:31 / km) +55m 4:07 / km
ahr:124 max:184 15c shoes: Nike Air Zoom Pegasus 35

BSMR - 1st

First leg but not much competition so got a gap at the start and cruised the rest. Pretty good technically just stopped to 11 to make sure I wasn't gonna get disqualified.

Running warm up/down 4:54 intensity: (14 @1) + (26 @2) + (4:14 @3) 0.75 km (6:30 / km) +9m 6:08 / km
ahr:145 max:161 shoes: Nike Air Zoom Pegasus 35

Friday May 3, 2019 #

Note
(rest day)

Thursday May 2, 2019 #

6 PM

Running warm up/down 10:05 intensity: (4:05 @1) + (5:28 @2) + (32 @3) 1.76 km (5:43 / km) +214m 3:33 / km
ahr:125 max:146 shoes: Inov8 X Talons 212

◪ 29:07 intensity: (43 @1) + (12:52 @2) + (11:17 @3) + (4:15 @4) *** 3.7 km (7:52 / km) +165m 6:26 / km
ahr:147 max:181 15c shoes: Inov8 X Talons 212

WCOC Event - Lahore

Nope. Not fully recovered yet. Was going fine if slightly too hard. Then got to 15 and almost fell asleep. Called it a day and walked back.
C • Pakistan? 3

Tuesday Apr 30, 2019 #

Note
(rest day)

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