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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 30 days ending Jun 30, 2017:

activity # timemileskm+mload
  ◪18 10:20:39 42.2(14:42) 67.91(9:08) 2805215 /234c91%4476896.0
  PE8 5:55:003550000.0
  Running18 3:00:35 21.33(8:28) 34.33(5:16) 5431140520.9
  Cross Training1 1:30:00
  Total32 20:46:14 63.53 102.24 3348215 /234c91%9167417.0
  [1-5]31 19:16:04
averages - sleep:7 rhr:62

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Friday Jun 30, 2017 #

10 AM

PE (Athletics) 40:00 [3]
shoes: Adidas

800 - 2:55. Not a great time but should be better on Tuesday.

4 * 100m - leg 1 - 18.01s

Thursday Jun 29, 2017 #

1 PM

Running warm up/down 5:15 intensity: (9 @1) + (36 @2) + (4:03 @3) + (27 @4) 0.87 km (6:01 / km) +56m 4:34 / km
ahr:141 max:168 shoes: Inov8 Mudclaw 300

◪ race 9:38 intensity: (10 @1) + (11 @2) + (4:27 @3) + (4:49 @4) + (1 @5) 1.92 km (5:01 / km) +20m 4:46 / km
ahr:154 max:176 spiked:13/13c shoes: Inov8 Mudclaw 300

WCOC schools league - Sec Boys — 9:36 - 1.9km 20m

2nd (2nd)

Weather wasn't very good and wasn't feeling that up to it.

Wednesday Jun 28, 2017 #

1 PM

PE (Athletics) 45:00 [3]
shoes: Adidas

Last leg of relay - 21.62 @ 2:55/km - 130m

Tuesday Jun 27, 2017 #

Note
(rest day)

Monday Jun 26, 2017 #

Note
(rest day)

Taking an easy week

Sunday Jun 25, 2017 #

Event: Harvester Relays
 
4 AM

Running warm up/down (WU) 3:36 intensity: (31 @2) + (3:02 @3) + (3 @4) 0.58 km (6:10 / km) +3m 6:01 / km
ahr:143 max:163 shoes: Inov8 X Talons 212

◪ race 35:29 intensity: (9 @1) + (6 @2) + (14:56 @3) + (16:22 @4) + (3:56 @5) *** 4.34 km (8:11 / km) +154m 6:57 / km
ahr:158 max:182 spiked:10/12c shoes: Inov8 X Talons 212

Harvesters - Leg 3

Map - Results

3rd (2nd)

Not a very good run. Made a 4 minute mistake to 3 and extremely hesitant through 5 & 6. Didn't really like the area and the bracken made it really hard to run.
Was meant to be going out in the dark but it was that light I just went out with my backup. That the fell apart half way round so ran with a bit of torch stuck down my thermal.
Team did well and good experience running on no sleep at all.

Saturday Jun 24, 2017 #

Note
(rest day)

Friday Jun 23, 2017 #

Note
(rest day)

Thursday Jun 22, 2017 #

1 PM

PE (Bowling, striking, fieldi) 45:00 [3]
shoes: Adidas

5 PM

Running 5:08 intensity: (2 @0) + (27 @1) + (36 @2) + (4:03 @3) 0.93 km (5:32 / km) +24m 4:54 / km
ahr:133 max:151

◪ 53:20 intensity: (1:46 @1) + (1:29 @2) + (17:13 @3) + (32:38 @4) + (14 @5) ***** 5.7 km (9:21 / km) +413m 6:52 / km
ahr:155 max:181 spiked:15/18c shoes: Inov8 Roclites 295

WCOC event - Knock Murton -- 53:17 - 5.0km 325m

The heat was getting to me again and couldn't catch Joe HUDD up. Solid Nav except for 2, where I just ran past it a bit, and 16, where I was a bit too low and couldn't relocate myself. Also made a small mistake on 7 but relocated well and found it perfectly after that.

You can't copy this one Joe!!!!!!!!!

Running 51 [3] 0.15 km (5:49 / km)
ahr:144 max:149

Wednesday Jun 21, 2017 #

1 PM

Running warm up/down (WU) 2:55 intensity: (5 @1) + (28 @2) + (1:39 @3) + (43 @4) 0.56 km (5:12 / km)
ahr:143 max:162 shoes: Inov8 X Talons 212

◪ race 22:48 intensity: (18 @2) + (16 @3) + (8:55 @4) + (13:19 @5) **** 3.14 km (7:15 / km) +81m 6:26 / km
ahr:175 max:191 spiked:12/14c shoes: Inov8 X Talons 212

Cumbria Schools - B9 — 22:39- 2.7km 60m
2nd

Map - Results

Pretty bad run from an orienteering perspective but ok result. Area wasn't really nice and got caught up in some brambles for ~30s.
C • Do you mean 3

Tuesday Jun 20, 2017 #

Note
(rest day)

Too hot

Monday Jun 19, 2017 #

1 PM

PE 45:00 [3]
shoes: Inov8 X Talons 212

4 PM

◪ 46:39 intensity: (4:04 @1) + (6:51 @2) + (10:14 @3) + (24:43 @4) + (47 @5) ***** 3.04 km (15:20 / km) +192m 11:40 / km
ahr:148 max:178 spiked:5/6c shoes: Inov8 X Talons 212

O-training with Joe at Scale Hill.

One person put out the control and the other collected it.
Good fun but a combination of shorts and 23°c made it quite challenging

Map

Running warm up/down 3:34 intensity: (11 @2) + (18 @3) + (3:05 @4) 0.64 km (5:33 / km)
ahr:160 max:175 shoes: Inov8 X Talons 212

Running 4:25 intensity: (4 @1) + (4 @2) + (18 @3) + (3:59 @4) 0.76 km (5:51 / km)
ahr:160 max:175 shoes: Inov8 X Talons 212

Looking for Spuidy David

Sunday Jun 18, 2017 #

11 AM

Running warm up/down (WU) 3:31 intensity: (8 @0) + (17 @1) + (44 @2) + (2:16 @3) + (6 @4) 0.65 km (5:24 / km)
ahr:127 max:166 shoes: Inov8 X Talons 212

◪ race 1:24:37 intensity: (1:43 @2) + (18:57 @3) + (1:03:11 @4) + (46 @5) **** 8.84 km (9:34 / km) +387m 7:51 / km
ahr:159 max:184 spiked:16/17c shoes: Inov8 X Talons 212

WCOC Allerdale chase - Short — 84:35 - 7.9km 350m

Map - Results

2nd, 3 minutes behind Niamh. Running well but the hills just destroyed me.

Saturday Jun 17, 2017 #

Event: North West Sprint Championships
 
11 AM

Running warm up/down (WU) 7:03 [3] 1.26 km (5:36 / km) +18m 5:14 / km
ahr:151 max:170 shoes: Adidas

◪ race 10:45 [5] *** 2.39 km (4:30 / km) +20m 4:19 / km
ahr:164 max:195 spiked:15/15c shoes: Adidas

North West Sprint Champs - Prologue

Map - Results
1 PM

Running warm up/down (WU) 2:20 [3] 0.36 km (6:31 / km) +4m 6:12 / km
ahr:160 max:178 shoes: Adidas

Running warm up/down (WU + Drills) 4:42 [3] 0.62 km (7:37 / km) +3m 7:27 / km
ahr:158 max:177 shoes: Adidas

◪ race 11:46 [5] *** 2.41 km (4:53 / km) +16m 4:44 / km
ahr:170 max:184 spiked:15/15c shoes: Adidas

North West Sprint Champs - Final

Map - Results

Friday Jun 16, 2017 #

10 AM

PE (Cricket) 45:00 [3]
shoes: Adidas

Thursday Jun 15, 2017 #

6 PM

Running warm up/down (WU) 7:32 [3] 0.9 km (8:22 / km) +119m 5:02 / km
ahr:129 max:142 shoes: Inov8 Roclites 295

Attempted to jog up to the start

◪ 53:21 [3] ***** 5.75 km (9:17 / km) +346m 7:08 / km
ahr:135 max:169 spiked:12/14c shoes: Inov8 Roclites 295

WCOC event - Southerndale — 53:18 - 5.2km

Wednesday Jun 14, 2017 #

1 PM

PE (Athletics) 45:00 [3]
ahr:136 max:153 shoes: Adidas

Tuesday Jun 13, 2017 #

7 PM

Running warm up/down 5:34 [3] 1.15 km (4:50 / km) +10m 4:38 / km
ahr:144 max:153 shoes: Trespass Diversion

Running intervals 11:16 [3] 3.26 km (3:27 / km) +5m 3:26 / km
ahr:142 max:155 shoes: Trespass Diversion

2*200 [20s], 400 [25s], 800 [40s], 1km [2:30], 300

Some pretty shocking times but not feeling great. Had planned to do a pyramid session but not up to it.

41, 43, 1.28, 3.08, 4.01, 1.11

Running warm up/down 5:51 [2] 1.15 km (5:05 / km) +29m 4:31 / km
ahr:150 max:159 shoes: Trespass Diversion

Monday Jun 12, 2017 #

4 PM

Running warm up/down 5:34 [4] 1.01 km (5:31 / km) +24m 4:56 / km
ahr:142 max:170 shoes: Adidas

◪ 9:12 [4] ** 2.0 km (4:36 / km) +2m 4:35 / km
ahr:148 max:170 spiked:13/14c shoes: Adidas

Running warm up/down (WD) 2:25 [3] 0.38 km (6:22 / km)
ahr:153 max:169 shoes: Adidas

Sunday Jun 11, 2017 #

10 AM

Running warm up/down (WU + Drills) 7:35 [3] 0.7 km (10:50 / km) +42m 8:20 / km
ahr:135 max:161 shoes: Inov8 Roclites 295

◪ 24:42 [3] ***** 2.05 km (12:03 / km) +80m 10:05 / km
ahr:126 max:156 spiked:13/13c shoes: Inov8 Roclites 295

Compass
11 AM

◪ 19:52 [3] ***** 1.94 km (10:14 / km) +84m 8:25 / km
ahr:137 max:171 spiked:6/7c shoes: Inov8 Roclites 295

MWM

◪ 13:39 [3] *** 1.07 km (12:45 / km) +24m 11:28 / km
ahr:132 max:153 spiked:4/5c shoes: Inov8 Roclites 295

WMW
1 PM

◪ intervals 27:37 [4] ***** 2.33 km (11:51 / km) +86m 10:00 / km
ahr:131 max:174 spiked:11/11c

Clock relay win

Saturday Jun 10, 2017 #

11 AM

Running warm up/down 5:00 [3] 0.8 km (6:15 / km)
shoes: Inov8 X Talons 212

◪ 13:00 [3] ***** 1.3 km (10:00 / km)
spiked:5/5c shoes: Inov8 X Talons 212

Compass #1

◪ 10:40 [3] ***** 1.39 km (7:40 / km) +24m 7:04 / km
ahr:133 max:175 spiked:5/5c shoes: Inov8 X Talons 212

Compass #2

◪ 14:36 [3] *** 1.69 km (8:38 / km) +69m 7:10 / km
ahr:159 max:176 spiked:5/5c

Compass #3
1 PM

◪ 4:20 [3] **** 0.69 km (6:17 / km) +18m 5:33 / km
ahr:142 max:159 spiked:2/2c shoes: Inov8 X Talons 212

Head to Head #1

◪ 2:49 [3] **** 0.37 km (7:37 / km) +18m 6:07 / km
ahr:139 max:151 spiked:2/2c shoes: Inov8 X Talons 212

Head to Head #2

◪ 4:51 [3] **** 0.77 km (6:18 / km) +13m 5:49 / km
ahr:142 max:159 spiked:2/2c shoes: Inov8 X Talons 212

Head to Head #3

◪ 3:25 [3] **** 0.59 km (5:47 / km) +7m 5:28 / km
ahr:147 max:158 spiked:2/2c shoes: Inov8 X Talons 212

Head to Head #4

◪ 4:16 [3] **** 0.74 km (5:46 / km) +12m 5:20 / km
ahr:139 max:151 spiked:2/2c shoes: Inov8 X Talons 212

Head to Head #5
2 PM

◪ tempo 6:51 [3] **** 1.13 km (6:04 / km) +18m 5:37 / km
ahr:138 max:153 spiked:7/7c shoes: Inov8 X Talons 212

Chasing start

Friday Jun 9, 2017 #

6 PM

Running 20:37 [4] 4.23 km (4:52 / km) +41m 4:39 / km
ahr:153 max:177 shoes: Trespass Diversion

Thursday Jun 8, 2017 #

1 PM

PE (Bowling, striking, fieldi) 45:00 [3]
shoes: Adidas

6 PM

Running warm up/down 3:16 [3] 0.48 km (6:48 / km) +36m 4:57 / km
ahr:134 max:145 shoes: Inov8 Roclites 295

◪ 1:06:48 [3] ***** 5.33 km (12:32 / km) +402m 9:06 / km
ahr:153 max:199 spiked:11/13c shoes: Inov8 Roclites 295

Running warm up/down 1:41 [3] 0.33 km (5:06 / km)
ahr:170 max:180 shoes: Inov8 Roclites 295

Wednesday Jun 7, 2017 #

5 PM

Running 18:23 [3] 3.76 km (4:53 / km) +16m 4:47 / km
ahr:154 max:171 (injured) shoes: Trespass Diversion

Decided to do an shorter, gentler run because my heel was hurting

Not as fast as I would have liked.
C • ! 4

Tuesday Jun 6, 2017 #

7 PM

Running 23:35 [4] 4.46 km (5:17 / km) +75m 4:53 / km
ahr:148 max:160 shoes: Trespass Diversion

Maybe today can be the easy run.

Struggling to keep at 5:30 on the last km

Monday Jun 5, 2017 #

1 PM

PE (Athletics) 45:00 [3]
ahr:117 max:140 shoes: Adidas

Wu + drills

5th leg of a 1 mile relay (actually 2km)
5 PM

Running 18:56 [4] 4.35 km (4:21 / km) +39m 4:10 / km
ahr:157 max:175 shoes: Trespass Diversion

Going to do one run/orienteering a day with Friday being very easy

Also, a lot faster than expected
C • Is this plan 4

Sunday Jun 4, 2017 #

Event: LOC Cumbrian Galoppen
 
11 AM

◪ 1:05:38 [4] ***** 6.99 km (9:23 / km) +320m 7:38 / km
ahr:153 max:180 spiked:12/15c shoes: Inov8 X Talons 212

LOC Galoppen - Yewdale - Blue — 65:31 - 5.8km 250m

Map
C • Awwww 4

Friday Jun 2, 2017 #

Note
rhr:62 slept:7.0 (rest day)

Travelling

Thursday Jun 1, 2017 #

6 PM

Cross Training 1:30:00 [0]

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