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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 30 days ending Sep 30, 2018:

activity # timemileskm+mload
  Running24 11:02:05 76.05(8:42) 122.4(5:25) 20935224812.5
  ◪14 6:18:11 44.72(8:27) 71.97(5:15) 1207289c2604045.8
  Cycling2 34:44220666.7
  Total26 17:55:00 120.78 194.37 3300289c8049525.0

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Sunday Sep 30, 2018 #

8 AM

Running warm up/down 4:31 intensity: (27 @1) + (42 @2) + (3:22 @3) 0.79 km (5:41 / km) +7m 5:28 / km
ahr:148 max:163 shoes: VJ Irocks 2

◪ race 22:13 [5] *** 4.54 km (4:54 / km) +130m 4:17 / km
ahr:159 max:214 18c shoes: VJ Irocks 2

Jircs 2018 relay - Carsington

Clean run so did my job but maybe a bit further down than would have liked, but partly due to a longer gaffle which put me about 30s behind Joe.
Hr monitor fell down just before 1 so left it there leading to an odd graph, which included reaching 214bpm?

Running warm up/down 4:39 intensity: (8 @1) + (10 @2) + (1:56 @3) + (2:25 @4) 0.81 km (5:45 / km) +17m 5:13 / km
ahr:162 max:173 shoes: VJ Irocks 2

Saturday Sep 29, 2018 #

1 PM

Running warm up/down 10:08 intensity: (1:22 @1) + (2:50 @2) + (5:20 @3) + (36 @4) 1.7 km (5:57 / km) +82m 4:48 / km
ahr:145 max:167 shoes: VJ Irocks 2

◪ race 45:28 intensity: (5 @1) + (9 @2) + (21 @3) + (43:52 @4) + (1:01 @5) **** 7.45 km (6:06 / km) +206m 5:22 / km
ahr:177 max:186 16c shoes: VJ Irocks 2

Jircs 2018 Ind - Pemberley - 5th (1st NW)


(course takes about 10s to load)

1st North West so in a team with William Ellis and AT tomorrow. Other NW teams are pretty decent but the 14s aren't as strong as some of the Scottish lot.

Pretty poor run, made about 5 or 6 mins of mistakes: 3 on 6, 30s on 7, 1min on 11, another 3 on 12, then 30s on 13.

Running warm up/down 23:02 intensity: (4 @1) + (1:48 @2) + (21:10 @3) 4.28 km (5:23 / km) +29m 5:13 / km
ahr:151 max:162 shoes: VJ Irocks 2

English revision

Friday Sep 28, 2018 #

Note
(rest day)

Thursday Sep 27, 2018 #

5 PM

Running warm up/down 5:03 intensity: (24 @1) + (51 @2) + (3:48 @3) 1.07 km (4:44 / km) +14m 4:27 / km
ahr:144 max:156 shoes: Nike Revolution 4

◪ tempo 23:09 intensity: (8 @1) + (9 @2) + (2:12 @3) + (20:40 @4) *** 5.49 km (4:13 / km) +140m 3:44 / km
ahr:171 max:179 16c shoes: Nike Revolution 4

WCOC Event - Cockermouth - 1st

◪ 4:18 intensity: (5 @1) + (9 @2) + (42 @3) + (3:22 @4) * 0.97 km (4:25 / km) +32m 3:48 / km
ahr:166 max:176 10c shoes: Nike Revolution 4

Bash round the junior short - 1st

Am I allowed to count this as my first superman?
C • No 3

Running 4:57 intensity: (1:10 @1) + (2:49 @2) + (58 @3) 0.88 km (5:36 / km) +4m 5:29 / km
ahr:129 max:146

Wednesday Sep 26, 2018 #

6 PM

Running warm up/down 12:00 intensity: (1:00 @1) + (10:24 @2) + (36 @3) 2.43 km (4:56 / km) +26m 4:42 / km
ahr:131 max:152 shoes: Nike Revolution 4

Running race 19:04 [5] 5.02 km (3:48 / km) +1m 3:48 / km
ahr:144 max:171 shoes: Nike Revolution 4

Maryport Promenade 5k - 7th (1st U18)

Slower than last time even though better conditions and better pacing. Probably could have worked harder as managed to pull 20m back in ~20s.

Still 1st U18 meant £15 prize and also got the prize for last time so £30 in 40 minutes of running :)
C • Easy money 1
C • Out of 1 ;) 2

Running warm up/down 9:21 intensity: (10 @1) + (42 @2) + (8:29 @3) 1.65 km (5:41 / km) +26m 5:16 / km
ahr:150 max:159 shoes: Nike Revolution 4

Tuesday Sep 25, 2018 #

5 PM

Running 40:19 intensity: (20 @1) + (10:41 @2) + (29:18 @3) 8.39 km (4:48 / km) +94m 4:33 / km
ahr:148 max:164 shoes: Nike Revolution 4

Monday Sep 24, 2018 #

6 PM

Running 1:01:42 intensity: (10:04 @1) + (9:43 @2) + (35:36 @3) + (6:19 @4) 9.14 km (6:45 / km) +371m 5:37 / km
ahr:146 max:175 shoes: Adidas

Saturday Sep 22, 2018 #

11 AM

Running warm up/down 14:22 intensity: (34 @1) + (11:09 @2) + (2:39 @3) 2.65 km (5:25 / km) +20m 5:13 / km
ahr:136 max:164 shoes: Nike Revolution 4

◪ race 14:31 [4] *** 3.38 km (4:18 / km) +15m 4:12 / km
ahr:139 max:154 16c shoes: Nike Revolution 4

NW Sprint Champs - A1

Running warm up/down 5:14 intensity: (24 @1) + (3:10 @2) + (1:40 @3) 0.87 km (5:59 / km)
ahr:138 max:148 shoes: Nike Revolution 4

2 PM

Running warm up/down 4:30 intensity: (19 @1) + (4:11 @2) 0.84 km (5:20 / km) +15m 4:54 / km
ahr:134 max:141 shoes: Nike Revolution 4

◪ race 15:02 [4] *** 3.51 km (4:17 / km) +20m 4:10 / km
ahr:136 max:154 20c shoes: Nike Revolution 4

NW Sprint Champs - B1

Running warm up/down 9:51 intensity: (26 @1) + (45 @2) + (8:32 @3) + (8 @4) 1.98 km (4:59 / km) +15m 4:48 / km
ahr:147 max:171 shoes: Nike Revolution 4

Thursday Sep 20, 2018 #

5 PM

Running warm up/down 11:28 [2] 2.42 km (4:44 / km) +8m 4:40 / km
ahr:117 max:129 shoes: Nike Revolution 4

◪ tempo 24:16 [4] ** 5.87 km (4:08 / km) +20m 4:04 / km
ahr:123 max:137 18c shoes: Nike Revolution 4

WCOC Event - Silloth - 2nd

One ~40s routechoice error on 16, didn't see the cut through so went round the top.

Running warm up/down 13:24 intensity: (52 @1) + (11:36 @2) + (50 @3) + (6 @4) 2.64 km (5:05 / km) +3m 5:03 / km
ahr:136 max:172 shoes: Nike Revolution 4

Tuesday Sep 18, 2018 #

Note
(rest day)

Monday Sep 17, 2018 #

6 PM

Running 57:02 [2] 10.18 km (5:36 / km) +455m 4:35 / km
ahr:125 max:164 shoes: Adidas

Nice and chill. Having a chat about the new marathon record: 2.01.39 which is just mad. Equivalent to 105 69s laps :0
C • who were 7

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

Sunday Sep 9, 2018 #

4 AM

Running warm up/down 7:13 intensity: (2:02 @1) + (5:11 @2) 1.0 km (7:15 / km) +51m 5:46 / km
ahr:123 max:137 shoes: VJ Irocks 2

Avec Stan et Dan

◪ race 34:10 [4] *** 6.31 km (5:25 / km) +141m 4:52 / km
ahr:140 max:160 20c shoes: VJ Irocks 2

Peter Palmer's 2018 - Leg 1 - 4th +1:10

Running warm up/down 8:21 intensity: (12 @1) + (23 @2) + (7:46 @3) 1.32 km (6:20 / km) +19m 5:54 / km
ahr:150 max:162 shoes: VJ Irocks 2

Avec le Spender

Thursday Sep 6, 2018 #

12 PM

Cycling 10:00 intensity: (8:11 @1) + (1:40 @2) + (9 @3)
ahr:114 max:130

2.3km, 13.6km/h, +52m

Cycling 4:28 [1]
ahr:112 max:118

1.8km, 24.9km/h, +20m
2 PM

Cycling 20:16 intensity: (3:31 @1) + (16:40 @2) + (5 @3)
ahr:127 max:145

7.7km, 22.8km/h, +115m
6 PM

Running warm up/down 6:16 intensity: (2:29 @1) + (3:47 @2) 1.29 km (4:51 / km) +7m 4:43 / km
ahr:121 max:127 shoes: Inov8 X Talons 212

◪ 22:37 intensity: (2:34 @1) + (19:55 @2) + (8 @3) *** 4.81 km (4:42 / km) +49m 4:28 / km
ahr:128 max:146 20c shoes: Inov8 X Talons 212

WCOC Event - Maryport

Tuesday Sep 4, 2018 #

6 PM

Running 57:14 intensity: (15:53 @1) + (41:03 @2) + (18 @3) 12.11 km (4:44 / km) +154m 4:27 / km
ahr:127 max:147 shoes: Nike Revolution 4

Think I might get a Hr monitor as that can't be right.

Monday Sep 3, 2018 #

6 PM

Running intervals 51:10 intensity: (47:53 @1) + (3:17 @2) 9.06 km (5:39 / km) +112m 5:19 / km
ahr:108 max:137 shoes: Nike Revolution 4

Sunday Sep 2, 2018 #

11 AM

Running warm up/down 10:17 intensity: (1:49 @1) + (7:38 @2) + (50 @3) 1.87 km (5:30 / km) +13m 5:19 / km
ahr:132 max:152 shoes: VJ Irocks 2

◪ race 26:21 [5] **** 4.33 km (6:05 / km) +100m 5:27 / km
ahr:137 max:151 22c shoes: VJ Irocks 2

British Middles 2018 - 3rd +119s on Joe

Saturday Sep 1, 2018 #

Event: British Sprint and Middle champs.
 
10 AM

Running 4:52 intensity: (3:44 @1) + (1:08 @2) 0.82 km (5:57 / km) +9m 5:39 / km
ahr:116 max:137 shoes: Nike Revolution 4

11 AM

Running warm up/down 7:14 intensity: (6:39 @1) + (35 @2) 1.26 km (5:45 / km) +6m 5:37 / km
ahr:111 max:131 shoes: Nike Revolution 4

◪ race 15:55 [5] *** 3.55 km (4:29 / km) +14m 4:24 / km
ahr:128 max:141 29c shoes: Nike Revolution 4

British Sprints - 1st (heat) +1:40 on Jonny Crickmore

Running warm up/down 5:31 intensity: (22 @1) + (46 @2) + (4:23 @3) 0.82 km (6:44 / km) +6m 6:31 / km
ahr:146 max:161 shoes: Nike Revolution 4

1 PM

Running warm up/down 7:58 intensity: (1:54 @1) + (4:58 @2) + (1:06 @3) 1.36 km (5:51 / km) +2m 5:49 / km
ahr:130 max:153 shoes: Nike Revolution 4

◪ race 16:56 [5] *** 3.63 km (4:40 / km) +40m 4:25 / km
ahr:146 max:187 25c shoes: Nike Revolution 4

British Sprints - 3rd +49s on Jim, +3:26 on Jonny Crickmore

Running warm up/down 11:38 intensity: (45 @2) + (7:33 @3) + (3:20 @4) 2.03 km (5:43 / km) +17m 5:30 / km
ahr:160 max:177 shoes: Nike Revolution 4

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