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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 30 days ending Apr 30, 2022:

activity # timemileskm+mload
  ◪14 11:23:01 65.14(10:29) 104.84(6:31) 24244279446.0
  Running23 9:59:37 70.61(8:30) 113.63(5:17) 13123371708.3
  Cycling1 1:30:15451958.3
  Total29 22:52:53 135.75 218.47 37368103112.5

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Saturday Apr 30, 2022 #

8 AM

Running 15:56 [1] 3.19 km (4:59 / km)
ahr:130 max:150

Running 18:12 intensity: (17:18 @1) + (44 @2) + (10 @3) 5.03 km (3:37 / km) +14m 3:34 / km
ahr:139 max:158

Running 10:16 intensity: (8:14 @1) + (1:50 @2) + (12 @3) 1.77 km (5:48 / km) +2m 5:47 / km
ahr:144 max:162

Thursday Apr 28, 2022 #

5 PM

◪ 44:14 intensity: (37:11 @1) + (5:42 @2) + (1:21 @3) 5.94 km (7:27 / km) +255m 6:08 / km
ahr:141 max:165

Ladies Table O

Nice and Easy.

Tuesday Apr 26, 2022 #

5 PM

Running 30:42 intensity: (18:23 @1) + (10:23 @2) + (1:56 @3) 6.44 km (4:46 / km) +77m 4:30 / km
ahr:150 max:163

Monday Apr 25, 2022 #

5 PM

Running 20:00 intensity: (18:40 @1) + (1:07 @2) + (13 @3) 4.32 km (4:38 / km) +31m 4:28 / km
ahr:143 max:158

Sunday Apr 24, 2022 #

12 PM

◪ 1:09:46 intensity: (44:32 @1) + (22:27 @2) + (2:47 @3) 10.17 km (6:52 / km) +328m 5:55 / km
ahr:146 max:173

Saturday Apr 23, 2022 #

12 PM

Running warm up/down 13:47 intensity: (6:40 @1) + (6:16 @2) + (51 @3) 2.29 km (6:02 / km) +46m 5:29 / km
ahr:149 max:171

◪ 44:22 intensity: (12:43 @1) + (26:41 @2) + (4:58 @3) 5.71 km (7:46 / km) +116m 7:03 / km
ahr:158 max:181

Running warm up/down 17:43 intensity: (9:11 @1) + (7:25 @2) + (1:07 @3) 2.92 km (6:04 / km) +54m 5:33 / km
ahr:151 max:168

◪ 27:49 intensity: (23:38 @1) + (2:51 @2) + (1:20 @3) 2.87 km (9:43 / km) +35m 9:09 / km
ahr:144 max:160

Running warm up/down 3:07 [1] 0.47 km (6:38 / km) +29m 5:05 / km
ahr:131 max:143

Thursday Apr 21, 2022 #

5 PM

◪ 27:04 intensity: (18:13 @1) + (8:42 @2) + (9 @3) 3.75 km (7:13 / km) +108m 6:18 / km
ahr:141 max:173

WCOC Event - Lodore

Contour only map which was fun, took it rather chill but was a minute clear of Steve before the long path leg

Running 6:11 intensity: (4:52 @1) + (1:07 @2) + (12 @3) 1.05 km (5:53 / km) +40m 4:56 / km
ahr:145 max:158

Wednesday Apr 20, 2022 #

1 PM

Cycling 1:30:15 intensity: (1:30:03 @1) + (7 @2) + (5 @3)
ahr:118 max:156

Tuesday Apr 19, 2022 #

7 PM

Running 19:34 intensity: (9:39 @1) + (8:43 @2) + (1:12 @3) 4.26 km (4:36 / km) +44m 4:22 / km
ahr:151 max:161

Monday Apr 18, 2022 #

10 AM

Running warm up/down 11:41 intensity: (11:25 @1) + (8 @2) + (8 @3) 1.99 km (5:53 / km)
ahr:138 max:155

◪ tempo 41:21 intensity: (14:32 @1) + (25:24 @2) + (1:25 @3) 8.33 km (4:58 / km) +57m 4:48 / km
ahr:154 max:172 shoes: VJ Irocks 3 #2

JK Relay - Mp

Running warm up/down 5:16 intensity: (4:50 @1) + (20 @2) + (6 @3) 0.94 km (5:34 / km)
ahr:145 max:156

Sunday Apr 17, 2022 #

12 PM

Running warm up/down 16:22 intensity: (16:17 @1) + (1 @2) + (4 @3) 2.7 km (6:04 / km) +28m 5:46 / km
ahr:136 max:154

◪ tempo 1:21:14 intensity: (12:06 @1) + (57:12 @2) + (11:42 @3) + (14 @4) 13.06 km (6:13 / km) +239m 5:42 / km
ahr:164 max:185 shoes: VJ Irocks 3 #2

JK Long - 7th

Running warm up/down 14:15 intensity: (11:37 @1) + (1:34 @2) + (1:04 @3) 2.18 km (6:31 / km) +34m 6:03 / km
ahr:144 max:157

Saturday Apr 16, 2022 #

8 AM

Running 12:35 intensity: (12:32 @1) + (3 @2) 2.24 km (5:38 / km) +29m 5:17 / km
ahr:139 max:154

12 PM

Running warm up/down 15:43 [1] 2.47 km (6:21 / km) +71m 5:33 / km
ahr:134 max:150

◪ race 26:00 intensity: (15:37 @1) + (34 @2) + (9:49 @3) 4.96 km (5:15 / km) +53m 4:59 / km
ahr:150 max:181 shoes: VJ Irocks 3 #2

JK Middle - 9th

Running warm up/down 7:32 intensity: (7:26 @1) + (3 @2) + (3 @3) 1.37 km (5:30 / km)
ahr:142 max:155

Friday Apr 15, 2022 #

Event: JK 2022
 
8 AM

Running 15:00 intensity: (11:12 @1) + (2:46 @2) + (1:02 @3) 2.99 km (5:01 / km) +34m 4:45 / km
ahr:150 max:176

2 PM

Running warm up/down 18:02 [1] 3.27 km (5:31 / km) +32m 5:15 / km
ahr:136 max:149

◪ race 17:53 [1] 4.22 km (4:14 / km) +17m 4:09 / km
ahr:127 max:149 shoes: NVII Crazylight XXC

JK Sprint - 6th

Not good. Got caught out by 7 then despite seeing the trap to 8 managed to still mess it up. Got caught by James Ackland at spectator then was was just managing to stay with him.

Running warm up/down 14:50 intensity: (9:04 @1) + (5:14 @2) + (32 @3) 2.67 km (5:34 / km) +6m 5:30 / km
ahr:149 max:162

Thursday Apr 14, 2022 #

2 PM

◪ 30:00 intensity: (23:59 @1) + (4:36 @2) + (1:25 @3) 4.12 km (7:17 / km) +100m 6:30 / km
ahr:146 max:163

Tuesday Apr 12, 2022 #

2 PM

◪ 50:00 intensity: (34:52 @1) + (13:54 @2) + (1:14 @3) 7.56 km (6:37 / km) +165m 5:58 / km
ahr:143 max:171

Llangynidr O

C • Visibility 3

Monday Apr 11, 2022 #

6 PM

Running 29:37 intensity: (26:00 @1) + (3:10 @2) + (27 @3) 6.04 km (4:54 / km) +119m 4:28 / km
ahr:145 max:161

Easy ploddo up a forest road

Sunday Apr 10, 2022 #

1 PM

Running 54:42 intensity: (54:04 @1) + (29 @2) + (9 @3) 9.63 km (5:41 / km) +59m 5:31 / km
ahr:131 max:159

Saturday Apr 9, 2022 #

1 PM

◪ 2:04:27 intensity: (1:44:19 @1) + (17:00 @2) + (3:08 @3) 15.53 km (8:01 / km) +672m 6:35 / km
ahr:137 max:162

Bit of technical training up on Silver Howe. Was naving quite well so fairly happy.

Thursday Apr 7, 2022 #

5 PM

Running 31:18 intensity: (16:23 @1) + (11:47 @2) + (3:08 @3) 6.29 km (4:59 / km) +83m 4:40 / km
ahr:151 max:161

Wednesday Apr 6, 2022 #

1 PM

Running 42:06 intensity: (38:49 @1) + (1:40 @2) + (1:37 @3) 8.51 km (4:57 / km) +71m 4:45 / km
ahr:133 max:158

Monday Apr 4, 2022 #

7 PM

Running 20:21 intensity: (17:23 @1) + (2:16 @2) + (42 @3) 3.95 km (5:09 / km) +81m 4:41 / km
ahr:145 max:165 shoes: Nike Pegasus 38

Easy 20

Sunday Apr 3, 2022 #

7 AM

Running 10:06 intensity: (5:52 @1) + (2:27 @2) + (1:47 @3) 1.86 km (5:26 / km) +35m 4:58 / km
ahr:147 max:157

More Shake
11 AM

Running 18:29 intensity: (18:04 @1) + (5 @2) + (20 @3) 2.84 km (6:31 / km) +152m 5:08 / km
ahr:130 max:154

◪ 55:17 intensity: (10:53 @1) + (34:35 @2) + (9:32 @3) + (17 @4) 8.57 km (6:27 / km) +192m 5:48 / km
ahr:162 max:188

Running 12:45 intensity: (1:46 @1) + (9:00 @2) + (1:59 @3) 2.46 km (5:11 / km) +13m 5:03 / km
ahr:161 max:182

Saturday Apr 2, 2022 #

7 AM

Running 14:40 intensity: (12:29 @1) + (1:55 @2) + (16 @3) 2.62 km (5:36 / km) +80m 4:52 / km
ahr:143 max:160

Hilly Shake
11 AM

Running warm up/down 15:25 intensity: (14:28 @1) + (14 @2) + (43 @3) 2.77 km (5:34 / km)
ahr:142 max:154

◪ race 26:12 intensity: (10:19 @1) + (14:50 @2) + (1:03 @3) 5.52 km (4:45 / km) +78m 4:26 / km
ahr:155 max:171 shoes: VJ Irocks 3 #2

Northern Middle - Shaftoe Crags



Could not have gone any worse. Was feeling good for the first bit then struggling a lot and managed to mess up 10 & 13.
Not sure what the point in a selection race that's won at 4s but whatever.

3D Rerun / Results

Running warm up/down 15:11 intensity: (2:35 @1) + (11:49 @2) + (47 @3) 2.65 km (5:43 / km) +17m 5:32 / km
ahr:159 max:176

Friday Apr 1, 2022 #

9 AM

Running 14:42 [1] 3.07 km (4:48 / km) +33m 4:33 / km
ahr:137 max:151 shoes: Nike Pegasus 38

Shaking
6 PM

Running warm up/down 18:13 intensity: (11:27 @1) + (6:00 @2) + (46 @3) 3.66 km (4:59 / km)
ahr:149 max:163

◪ race 17:22 intensity: (6:55 @1) + (8:43 @2) + (1:44 @3) 4.53 km (3:50 / km) +10m 3:47 / km
ahr:152 max:161 shoes: Nike ZoomX Streakfly

Northern Sprint - Cramlington



Well that was a lot worse than initially thought. Turns out I cocked up some part of the route on nearly every control. A cheeky bit of analysis from Joe suggests I could have ran 15:50 if I'd not been a whopper. So a lot to learn.

3D Rerun / Results
C • If 1

Running warm up/down 15:18 intensity: (8:03 @1) + (6:45 @2) + (30 @3) 2.74 km (5:36 / km)
ahr:152 max:172

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