Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 31 days ending Mar 31:

activity # timemileskm+mload
  Running17 8:01:22 55.17(8:43) 88.79(5:25) 1396416.5
  10 6:11:12 34.72(10:41) 55.88(6:39) 1540137 /152c90%349.4
  Cycling7 2:47:2788.9
  Stretching / Rolling1 5:00
  Total26 17:05:01 89.9 144.67 2937137 /152c90%854.8
  [1-5]25 17:00:01

«»
1:17
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Mar 31 #

11 AM

Running warm up/down 8:40 intensity: (59 @1) + (7:41 @2) 1.22 km (7:08 / km) +40m 6:07 / km
ahr:127 max:143 shoes: Icebug Spirit 6 OLX

race 33:25 intensity: (2:47 @1) + (26:41 @2) + (3:57 @3) **** 5.05 km (6:37 / km) +225m 5:25 / km
ahr:134 max:150 spiked:18/21c shoes: Icebug Spirit 6 OLX

JK Middle - 9th - Results



Again not too bad of a run. Couple of small mistakes but nothing major. Biggest mistake was 14, a mixture of an inaccurate bearing and not reading the map properly meant I drifted to the left without knowing what I'd done. Other mistakes were mainly just lapses in concentration.

Bit annoyed when I came in and found out Frank had beaten me by 3 seconds, but then even more annoyed later on when it turned out I was 3 seconds off a championship time.

Friday Mar 30 #

12 PM

Running 17:42 intensity: (3:13 @1) + (12:30 @2) + (1:46 @3) + (13 @4) 3.56 km (4:58 / km) +3m 4:57 / km
ahr:130 max:168

race 14:50 intensity: (3:45 @1) + (11:05 @2) *** 3.36 km (4:25 / km) +5m 4:23 / km
ahr:126 max:141 spiked:24/24c shoes: Inov8 X Talons 212

JK Sprint - 9th - Results



Not too bad of a run. Pretty easy technically just lacking the speed. Routechoices were okay, chose 6/11 correct routes. Only obvious mistake was 19-20, chose the wrong route because I wasn't paying attention and just let the pace slip quite a bit.

Routes

Running 10:17 intensity: (21 @1) + (8:00 @2) + (1:56 @3) 1.6 km (6:27 / km) +3m 6:24 / km
ahr:138 max:157

Wednesday Mar 28 #

7 PM

Running 32:15 [3] 6.39 km (5:03 / km) +89m 4:43 / km
shoes: Trespass Diversion

Monday Mar 26 #

8 PM

Cycling 30:00 [1]

Taperrr

Sunday Mar 25 #

10 AM

Running warm up/down 7:17 intensity: (7 @1) + (7:10 @2) 1.34 km (5:27 / km) +22m 5:02 / km
ahr:131 max:141 shoes: Icebug Spirit 6 OLX

tempo 1:10:39 intensity: (36 @1) + (10:09 @2) + (27:21 @3) + (32:33 @4) **** 10.29 km (6:52 / km) +329m 5:55 / km
ahr:159 max:184 spiked:20/23c shoes: Icebug Spirit 6 OLX

Farleton Knott Galoppen - Brown

Map / Results

Last hard effort before the JK's. Started 2 minutes before Hollie Orr but got caught at 2 as I made a mistake. Stuck near her up until 12 where she started to pull away and then at 14 she disappeared completely.

Saturday Mar 24 #

10 AM

1:00:02 intensity: (14:02 @1) + (13:40 @2) + (23:41 @3) + (8:37 @4) + (2 @5) *** 7.37 km (8:09 / km) +481m 6:09 / km
ahr:142 max:185 spiked:24/27c shoes: Inov8 Mudclaw 300

WCOC training - High Doat

WU - course up to the start

Zigzags course - went round with Dan, Charlie and Herbie. Couple of mistakes but nothing too major.

WD course - Back down to the carpark

Thursday Mar 22 #

6 PM

Running warm up/down 14:34 intensity: (55 @1) + (8:24 @2) + (5:08 @3) + (7 @4) 2.55 km (5:43 / km) +51m 5:11 / km
ahr:139 max:166 shoes: Inov8 X Talons 212

27:10 intensity: (25 @1) + (1:18 @2) + (23:07 @3) + (2:20 @4) ** 2.41 km (11:15 / km) +70m 9:50 / km
ahr:154 max:177 shoes: Inov8 X Talons 212

WCOC event — Powter How

Never really got into it.

Running warm up/down 16:40 intensity: (10 @1) + (28 @2) + (9:16 @3) + (6:46 @4) 2.7 km (6:10 / km) +46m 5:41 / km
ahr:162 max:174 shoes: Inov8 X Talons 212

Wednesday Mar 21 #

7 PM

Cycling 30:24 [1]
ahr:109 max:134 (sick)

Tuesday Mar 20 #

6 PM

Running 23:30 intensity: (33 @1) + (19:11 @2) + (3:46 @3) 4.27 km (5:30 / km) +75m 5:04 / km
ahr:138 max:159 (sick) shoes: Trespass Diversion

Feeling terrible.

Monday Mar 19 #

7 PM

Cycling 30:00 [1]
ahr:114 max:130 (rest day)

Saturday Mar 17 #

12 PM

Running warm up/down (WU) 3:58 intensity: (1:29 @1) + (2:29 @2) 0.82 km (4:49 / km) +12m 4:29 / km
ahr:121 max:137 shoes: Icebug Spirit 6 OLX

Ran out of time.

race 31:58 intensity: (9:53 @1) + (22:05 @2) **** 4.29 km (7:27 / km) +46m 7:05 / km
ahr:126 max:143 spiked:19/24c shoes: Icebug Spirit 6 OLX

Ircherster Middle - M16 — 31:54 - 3.6km - Results



Earth walls were very tricky to navigate on so lead to some misses. Plus very scrappy throughout the course. Main mistake was at 18 where I lost my direction and went the wrong way. Also, got very confused exiting 14 onto the path

Running warm up/down (WD) 11:51 intensity: (11:35 @1) + (16 @2) 1.8 km (6:35 / km) +24m 6:10 / km
ahr:114 max:134 shoes: Icebug Spirit 6 OLX

Thursday Mar 15 #

5 PM

Running warm up/down 12:44 intensity: (12 @1) + (15 @2) + (11:35 @3) + (42 @4) 2.6 km (4:54 / km) +28m 4:39 / km
ahr:154 max:166 shoes: Inov8 Mudclaw 300

18:43 intensity: (21 @1) + (4 @2) + (12:35 @3) + (5:43 @4) ** 3.46 km (5:24 / km) +38m 5:08 / km
ahr:160 max:172 spiked:14/15c shoes: Inov8 Mudclaw 300

WCOC event - Camerton — 18:41 - 3.3km

Running warm up/down 7:44 intensity: (4 @1) + (12 @2) + (23 @3) + (7:05 @4) 1.28 km (6:02 / km) +5m 5:54 / km
ahr:168 max:183 shoes: Inov8 Mudclaw 300

Wednesday Mar 14 #

8 PM

Cycling 20:00 [1]
ahr:105 max:128 (rest day)

Tuesday Mar 13 #

6 PM

Running 32:42 intensity: (18 @1) + (4:39 @2) + (27:30 @3) + (15 @4) 6.47 km (5:03 / km) +103m 4:41 / km
ahr:153 max:175 shoes: Trespass Diversion

Bit faster than expected on the loop so decided to just run around the back streets of Hensingham.

Monday Mar 12 #

4 PM

Running 32:30 intensity: (41 @1) + (10:14 @2) + (18:11 @3) + (3:24 @4) 6.36 km (5:07 / km) +92m 4:46 / km
ahr:149 max:178 shoes: Trespass Diversion

8 PM

Cycling 15:01 [1]
ahr:112 max:135

Sunday Mar 11 #

11 AM

Running warm up/down 7:52 intensity: (7:19 @1) + (33 @2) 1.36 km (5:47 / km) +15m 5:29 / km
ahr:116 max:127 shoes: Inov8 X Talons 212

Running warm up/down 12:40 intensity: (2:50 @1) + (9:01 @2) + (49 @3) 1.96 km (6:27 / km) +24m 6:04 / km
ahr:130 max:155 shoes: Inov8 X Talons 212

race 45:08 intensity: (24 @1) + (1:40 @2) + (33:55 @3) + (9:09 @4) *** 7.26 km (6:13 / km) +180m 5:32 / km
ahr:156 max:179 spiked:18/18c shoes: Inov8 X Talons 212

CSC - Short Brown — 44:05 - 6.7km 150m

Map / Results

Pretty solid technically just felt like the fitness was lacking a bit.

Caught Louis up at 11 for 5 minutes but couldn't drop him completely.
8 PM

Stretching / Rolling 5:00 [0]

Saturday Mar 10 #

4 PM

Running 47:08 intensity: (2:12 @1) + (42:36 @2) + (2:20 @3) 8.83 km (5:20 / km) +190m 4:49 / km
ahr:134 max:163 shoes: Adidas

Friday Mar 9 #

Note
(rest day)

Thursday Mar 8 #

5 PM

22:50 [1] 4.02 km (5:41 / km) +76m 5:11 / km
ahr:107 max:117 shoes: Inov8 X Talons 212

19:00 intensity: (1:28 @1) + (17:31 @2) + (1 @3) 3.63 km (5:14 / km) +18m 5:07 / km
ahr:131 max:145 shoes: Inov8 X Talons 212

Running warm up/down 10:00 intensity: (1:07 @1) + (8:37 @2) + (16 @3) 1.61 km (6:12 / km) +7m 6:05 / km
ahr:129 max:145 shoes: Inov8 X Talons 212

Wednesday Mar 7 #

4 PM

Running 39:35 intensity: (14 @1) + (17:29 @2) + (19:33 @3) + (2:15 @4) + (4 @5) 7.99 km (4:57 / km) +102m 4:39 / km
ahr:147 max:185 shoes: Adidas

8 PM

Cycling 21:22 [1]
ahr:121 max:136

Tuesday Mar 6 #

4 PM

Running 58:17 intensity: (9:17 @1) + (47:52 @2) + (1:01 @3) + (7 @4) 12.29 km (4:45 / km) +173m 4:26 / km
ahr:132 max:168 shoes: Adidas

Monday Mar 5 #

8 PM

Cycling 20:40 [2]
ahr:125 max:156

Sunday Mar 4 #

11 AM

Running warm up/down 3:47 intensity: (18 @1) + (3:29 @2) 0.71 km (5:20 / km) +11m 4:56 / km
ahr:134 max:141 shoes: Inov8 Mudclaw 300

8:56 intensity: (1:48 @1) + (7:08 @2) 1.5 km (5:57 / km) +29m 5:25 / km
ahr:128 max:143 shoes: Inov8 Mudclaw 300

18:31 intensity: (16:04 @1) + (2:27 @2) 3.24 km (5:43 / km) +44m 5:21 / km
ahr:118 max:129 shoes: Inov8 Mudclaw 300

Running warm up/down 7:20 [1] 1.02 km (7:13 / km) +20m 6:33 / km
ahr:115 max:123 shoes: Inov8 Mudclaw 300

Running warm up/down 1:27 intensity: (33 @1) + (54 @2) 0.22 km (6:35 / km) +4m 6:03 / km
ahr:87 max:119 shoes: Inov8 Mudclaw 300

Saturday Mar 3 #

1 PM

Running 1:00:52 intensity: (1:46 @1) + (3:17 @2) + (55:49 @3) 9.85 km (6:11 / km) +256m 5:28 / km
ahr:155 max:162

Thursday Mar 1 #

11 AM

Note
(rest day)

Sledging with the bois

« Earlier | Later »