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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 7 days ending Jun 17, 2018:

activity # timemileskm+mload
  ◪4 3:00:35 11.05(16:21) 17.78(10:09) 94311 /13c84%1355704.1
  Running6 2:36:51 15.81(9:55) 25.45(6:10) 658977654.2
  Total7 5:37:26 26.86(12:34) 43.23(7:48) 160111 /13c84%2333358.3

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MoTuWeThFrSaSu

Sunday Jun 17, 2018 #

Note

Forgot how boring it was to manually upload activities :(
C • Manually uploading 9
10 AM

Running hills 10:03 [4] 1.8 km (5:35 / km) +150m 3:56 / km
ahr:137 max:161 shoes: Inov8 X Talons 212

◪ 40:09 [2] *** 3.37 km (11:55 / km) +178m 9:25 / km
ahr:130 max:163 shoes: Inov8 X Talons 212

1 PM

◪ 6:17 [2] *** 0.63 km (9:58 / km) +34m 7:51 / km
ahr:124 max:145 shoes: Inov8 X Talons 212

◪ tempo 9:28 [3] *** 1.28 km (7:24 / km) +63m 5:56 / km
ahr:123 max:140 shoes: Inov8 X Talons 212

Saturday Jun 16, 2018 #

11 AM

Running warm up/down 9:27 intensity: (1:04 @1) + (7:48 @2) + (35 @3) 1.75 km (5:25 / km) +19m 5:08 / km
ahr:134 max:157 shoes: Inov8 Mudclaw 300

Running 5:44 intensity: (42 @1) + (2:49 @2) + (2:13 @3) 0.84 km (6:50 / km) +11m 6:24 / km
ahr:136 max:150 shoes: Inov8 Mudclaw 300

◪ 25:28 intensity: (56 @1) + (7:59 @2) + (13:17 @3) + (3:16 @4) 2.8 km (9:06 / km) +86m 7:53 / km
ahr:149 max:173 shoes: Inov8 Mudclaw 300

◪ intervals 45:11 intensity: (1:36 @1) + (5:12 @2) + (31:52 @3) + (6:31 @4) 4.6 km (9:50 / km) +259m 7:40 / km
ahr:153 max:176 shoes: Inov8 Mudclaw 300

Thursday Jun 14, 2018 #

11 AM

Note

2000m 5 man relay in PE. 400m each. Nice 5:40 for the team.
6 PM

Running warm up/down 5:33 intensity: (8 @1) + (3:13 @2) + (2:12 @3) 0.64 km (8:40 / km) +129m 4:20 / km
ahr:143 max:156 shoes: Inov8 X Talons 212

◪ tempo 54:02 intensity: (2:21 @1) + (7:26 @2) + (22:45 @3) + (21:30 @4) *** 5.1 km (10:35 / km) +323m 8:03 / km
ahr:157 max:181 spiked:11/13c shoes: Inov8 X Talons 212

WCOC Event - Bleaberry Fell

Caught Charlie up for 3 minutes at 4 and just went round with him swapping the lead every now and then just pushing each other on.

Running warm up/down 17:26 intensity: (18 @1) + (42 @2) + (5:12 @3) + (11:13 @4) + (1 @5) 2.4 km (7:15 / km) +119m 5:49 / km
ahr:164 max:187 shoes: Inov8 X Talons 212

Tuesday Jun 12, 2018 #

4 PM

Running intervals 41:35 intensity: (9:46 @1) + (22:53 @2) + (8:51 @3) + (5 @4) 7.53 km (5:32 / km) +57m 5:19 / km
ahr:132 max:169 shoes: Nike Revolution 4

Well maybe yesterday had a bit more of an effect than I thought.

WU

1600m tempo [4 mins], 3 * 300m[1 min]

Was meant to be 8 300s but legs were just to heavy to do all of them. Probably only 30 tomorrow.

CD
C • Muppet 2

Monday Jun 11, 2018 #

12 PM

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Nike Revolution 4

Running race 4:55 [5] 1.52 km (3:13 / km)
ahr:138 max:164 shoes: Nike Revolution 4

That was hard. Just happy to get sub 5.

Several PB's:
•400m - 70s
•800m - 2:31 (can go better hopefully)
•1km - 3:09
•1500m - 4:55 (obviously)

Hopefully can go faster on the 800m before the end of term.
6 PM

Running intervals 57:08 [1] 8.17 km (6:59 / km) +173m 6:19 / km
ahr:149 max:177 shoes: Inov8 X Talons 212

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