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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 30 days ending Nov 30, 2018:

activity # timemileskm+mload
  Running19 7:27:50 53.74(8:20) 86.49(5:11) 11123437600.0
  ◪10 6:25:42 38.22(10:06) 61.5(6:16) 1785168c2783841.8
  Total19 13:53:32 91.96(9:04) 147.99(5:38) 2897168c6221441.5

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Thursday Nov 29, 2018 #

6 PM

Running warm up/down 6:52 intensity: (1:19 @1) + (4:32 @2) + (1:01 @3) 1.15 km (5:57 / km) +56m 4:47 / km
ahr:130 max:158 shoes: Inov8 X Talons 212

◪ 36:51 intensity: (7:38 @1) + (28:50 @2) + (23 @3) **** 4.86 km (7:35 / km) +263m 5:58 / km
ahr:127 max:147 16c shoes: Inov8 X Talons 212

WCOC Event - Fangs Brow

Tuesday Nov 27, 2018 #

6 PM

Running 30:28 intensity: (2:05 @1) + (28:05 @2) + (18 @3) 6.5 km (4:41 / km) +88m 4:23 / km
ahr:131 max:153 shoes: Nike Revolution 4

Think the first km may be slightly wrong.

Monday Nov 26, 2018 #

Note

Knee flared up a bit in hockey but was fine after.
6 PM

Running intervals 59:35 intensity: (17:55 @1) + (40:26 @2) + (53 @3) + (21 @4) 10.25 km (5:49 / km) +125m 5:29 / km
ahr:126 max:172 shoes: Nike Revolution 4

WU

5 * (2 * 2:00 [30s]) [90s]

Feeling pretty good tonight.

CD

Sunday Nov 25, 2018 #

10 AM

Running warm up/down 6:43 intensity: (1:19 @1) + (5:07 @2) + (17 @3) 1.25 km (5:22 / km) +57m 4:22 / km
ahr:127 max:161 shoes: VJ Irocks 2

◪ 1:07:34 intensity: (1:00:00 @3) + (7:34 @4) **** 9.16 km (7:23 / km) +374m 6:08 / km
ahr:120 max:135 17c shoes: VJ Irocks 2

WCOC Galoppen - Leaps Beck

Finally left the blues and moved to the browns.
Started off ok then bonked about 5 mins in. Stayed like this for another 25 mins then perked up a bit and felt a lot better.

Running warm up/down 3:14 [1] 0.51 km (6:22 / km) +5m 6:05 / km
ahr:114 max:119 shoes: VJ Irocks 2

Saturday Nov 24, 2018 #

8 AM

Running warm up/down 7:19 intensity: (19 @1) + (6:22 @2) + (38 @3) 1.43 km (5:08 / km)
ahr:137 max:158 shoes: Nike Revolution 4

Running race 18:56 [5] 5.0 km (3:47 / km) +24m 3:42 / km
ahr:133 max:145 shoes: Nike Revolution 4

Workington Parkrun

Very happy with this. Shows the speed is almost back.

Thursday Nov 22, 2018 #

6 PM

Running warm up/down 7:50 intensity: (58 @1) + (4:38 @2) + (1:40 @3) + (34 @4) 1.51 km (5:10 / km) +28m 4:44 / km
ahr:138 max:171 shoes: Inov8 X Talons 212

◪ 28:53 intensity: (16 @1) + (2:27 @2) + (26:10 @3) *** 4.93 km (5:52 / km) +175m 4:59 / km
ahr:150 max:163 14c shoes: Inov8 X Talons 212

WCOC Event - Keltonfell Top

Map / Results

Knee was fine tonight. Nav okay still a bit sloppy on the compass but generally good.

Running 3:22 intensity: (22 @1) + (57 @2) + (2:03 @3) 0.59 km (5:43 / km)
ahr:141 max:163

Wednesday Nov 21, 2018 #

Note

Remembered that I did get a bump from a hockey stick on Monday during PE but it was fine afterwards until it flared up yesterday.
C • Hockey sticks 4

Tuesday Nov 20, 2018 #

Note
(injured)

Knee very sore to walk on.

Not quite sure how this happened. Knee was fine yesterday and then this morning halfway through school it suddenly became really painful to walk.

Can't think of anything that I did that could have caused it: didn't bang it on anything, and don't even think I did anything yesterday or Sunday. Very odd.
C • Get 1

Monday Nov 19, 2018 #

6 PM

Running intervals 54:24 intensity: (3:09 @1) + (17:06 @2) + (33:43 @3) + (26 @4) 9.75 km (5:35 / km) +109m 5:17 / km
ahr:145 max:172 shoes: Nike Revolution 4

WU + Drills

5 * ~3:30 [jog back]

CD

Sunday Nov 18, 2018 #

Event: British Schools Orienteering Championships
 
11 AM

Running warm up/down 9:38 intensity: (27 @1) + (9:11 @2) 1.63 km (5:55 / km) +89m 4:38 / km
ahr:131 max:141 shoes: VJ Irocks 2

◪ race 29:00 [4] ** 5.9 km (4:55 / km) +114m 4:29 / km
ahr:143 max:175 15c shoes: VJ Irocks 2

BSOC 2018 - Witton Country Park - 3rd



Not a perfect run, but not a bad one either. Made a much bigger mistake on 1 than I originally thought and just seemed to lose concentration and not pay attention to the compass. Could have also avoided it by taking a safer routechoice sticking to the paths.

3d Rerun

Running warm up/down 2:37 intensity: (23 @1) + (20 @2) + (1:38 @3) + (16 @4) 0.47 km (5:38 / km)
ahr:149 max:172 shoes: VJ Irocks 2

Saturday Nov 17, 2018 #

Event: World Schools Qualification Event
 
8 AM

Running warm up/down 3:24 intensity: (22 @1) + (14 @2) + (1:02 @3) + (1:46 @4) 0.69 km (4:56 / km)
ahr:157 max:171 shoes: Nike Revolution 4

Running race 19:12 intensity: (8 @1) + (6 @2) + (29 @3) + (18:29 @4) 5.0 km (3:50 / km) +24m 3:45 / km
ahr:174 max:183 shoes: Nike Revolution 4

Thursday Nov 15, 2018 #

6 PM

Running 11:36 [2] 2.51 km (4:38 / km) +26m 4:24 / km
ahr:138 max:149 shoes: Inov8 X Talons 212

◪ 32:41 intensity: (7:18 @2) + (11:31 @3) + (13:52 @4) *** 5.13 km (6:23 / km) +139m 5:37 / km
ahr:158 max:177 21c shoes: Inov8 X Talons 212

WCOC Event - Eaglesfield

Map / Results

Much better tonight than last week, bearings were a lot more accurate and consistent.

Running 8:00 intensity: (11 @2) + (6:40 @3) + (1:09 @4) 1.49 km (5:22 / km) +7m 5:15 / km
ahr:158 max:178 shoes: Inov8 X Talons 212

Tuesday Nov 13, 2018 #

4 PM

Running 31:11 intensity: (17 @1) + (5:36 @2) + (25:11 @3) + (7 @4) 6.39 km (4:53 / km) +85m 4:35 / km
ahr:149 max:166 shoes: Nike Revolution 4

A pretty disappointing figure but this was the first time I've run from home in 5 weeks and 6 days :(

Felt good and wasn't trying to stick to a certain pace just running

Monday Nov 12, 2018 #

6 PM

Running intervals 49:19 intensity: (2:09 @1) + (13:59 @2) + (31:01 @3) + (2:10 @4) 9.38 km (5:16 / km) +131m 4:55 / km
ahr:148 max:174 shoes: Nike Revolution 4

WU

5 * ~3:30

CD

Sunday Nov 11, 2018 #

Event: LOC Cumbrian Galoppen
 
10 AM

Running warm up/down 2:28 intensity: (33 @1) + (1:51 @2) + (4 @3) 0.48 km (5:10 / km) +8m 4:45 / km
ahr:125 max:150 shoes: VJ Irocks 2

◪ 54:21 intensity: (4:42 @1) + (20:54 @2) + (27:24 @3) + (1:21 @4) **** 6.36 km (8:33 / km) +319m 6:50 / km
ahr:143 max:183 13c shoes: VJ Irocks 2

LOC Cumbrian Galoppen - Holme Fell

Map / Results

Fairly scrappy, some due to compass and others in the circle. Was moving okay at some points not as good at others.

3d Rerun

Running warm up/down 3:30 intensity: (59 @2) + (2:31 @3) 0.59 km (5:56 / km)
ahr:147 max:160 shoes: VJ Irocks 2

Saturday Nov 10, 2018 #

8 AM

Running warm up/down 5:08 intensity: (20 @1) + (27 @2) + (3:03 @3) + (1:18 @4) 1.03 km (4:58 / km) +8m 4:47 / km
ahr:155 max:171 shoes: Nike Revolution 4

Running 20:23 intensity: (10 @1) + (7 @2) + (14 @3) + (19:52 @4) 5.03 km (4:03 / km) +48m 3:52 / km
ahr:174 max:181 shoes: Nike Revolution 4

FYI Whitehaven isn't fast and neither am I.

Thursday Nov 8, 2018 #

Event: Night Series - Bridekirk
 
6 PM

Running warm up/down 3:12 intensity: (36 @1) + (2:36 @2) 0.59 km (5:23 / km) +23m 4:31 / km
ahr:126 max:135 shoes: Inov8 X Talons 212

◪ 28:25 intensity: (53 @1) + (6:59 @2) + (19:56 @3) + (37 @4) *** 4.68 km (6:04 / km) +112m 5:25 / km
ahr:147 max:170 18c shoes: Inov8 X Talons 212

WCOC Event - Bridekirk

Map / Results

Need to work on my compass. Pretty poor direction on multiple controls but ok on others. Probably going to use the next couple of events to focus on this then move on to something else afterwards.

Monday Nov 5, 2018 #

6 PM

Running intervals 52:42 intensity: (37:42 @2) + (15:00 @4) 8.66 km (6:05 / km) +103m 5:45 / km
ahr:128 max:157 shoes: Adidas

WU + Drills


Various hills. Started short then got longer, then shorter again and finished with 3 * 30s sprints.

Running with another guy which made it nice and fast.


CD

Sunday Nov 4, 2018 #

10 AM

Running warm up/down 12:03 intensity: (56 @1) + (5:48 @2) + (4:52 @3) + (27 @4) 2.06 km (5:51 / km) +22m 5:33 / km
ahr:141 max:175 shoes: VJ Irocks 2

◪ race 49:22 [4] **** 9.03 km (5:28 / km) +169m 5:00 / km
ahr:160 max:188 14c shoes: VJ Irocks 2

November Classic - Hampton Ridge

Still not feeling perfect but a lot better than last week. All in all about 3.5 mins of mistakes but mainly pretty stupid ones.
Possibly chose the wrong route to 2 as followed some guy through the green but wasn't that slow. Main mistake was to 3, wasn't paying attention to the compass or map and ended up running up a hill that I didn't want to.
Other mistake was to 12, just want concentrating and thought I had ran past the control so stopped and checked the map for too long.
Slight miss on 14 as the control was behind a patch of green.

*Turns out 3 was in the wrong place which puts me ~2 mins closer to Olly
C • Technical intensity 4 5

Running warm up/down 4:13 intensity: (2 @1) + (2:24 @3) + (1:47 @4) 0.69 km (6:09 / km) +8m 5:49 / km
ahr:163 max:174 shoes: VJ Irocks 2

Saturday Nov 3, 2018 #

12 PM

Running warm up/down 8:43 intensity: (35 @1) + (5:40 @2) + (2:28 @3) 1.57 km (5:32 / km) +29m 5:04 / km
ahr:138 max:159 shoes: Nike Revolution 4

◪ 12:00 [3] *** 2.6 km (4:37 / km) +35m 4:19 / km
ahr:138 max:148 20c shoes: Nike Revolution 4

November Classic - Winchester 'Urban'

Basically a run round a park. Visited 4 controls twice. That annoyed about how bad it was me and Charlie just waited till starts closed then nicked some MO maps and jogged round.
2 PM

◪ 46:35 [3] *** 8.85 km (5:16 / km) +85m 5:01 / km
ahr:128 max:148 20c shoes: Nike Revolution 4

November Classic - Winchester Urban

Much nicer. Some routechoice that we always chose different ones.

Running warm up/down 1:48 intensity: (1:09 @1) + (39 @2) 0.29 km (6:07 / km) +11m 5:09 / km
ahr:118 max:128 shoes: Nike Revolution 4

Thursday Nov 1, 2018 #

Event: Night Series - Slate Fell
 

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