Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 31 days ending May 31, 2017:

	activity	#	time	miles		km		+m				load
	◪	15	10:03:40	46.52	(12:59)	74.86	(8:04)	2478	246 /	265c	92%	5076379.0
	Cross Training	2	8:00:00
	Running	16	4:14:47	28.97	(8:48)	46.62	(5:28)	523	3 /	3c	100%	2645416.8
	PE	6	3:32:56	1.13		1.82						2129333.3
	Stretching / Rolling	2	15:00
	S & C	1	9:08									45666.7
	Total	31	26:15:31	76.62		123.3		3001	249 /	268c	92%	9896796.0
	[1-5]	27	18:00:31
averages - rhr:54

6:00

0:00

» now

Wednesday May 31, 2017 #

10 AM

Cross Training 6:00:00 [0]

C • Bath Time 5

Tuesday May 30, 2017 #

12 PM

◪ 33:14 [3] *** 5.82 km (5:43 / km) +123m 5:10 / km
ahr:164 max:184 spiked:10/11c shoes: Trespass Diversion

Albufeira Sprint training - on a oomap

So hot. Skipped out 10 because on my other map it wasn't there.

Map

C • Is this 3

◪ 23:42 [3] *** 3.5 km (6:46 / km) +82m 6:04 / km
ahr:160 max:180 spiked:11/11c shoes: Trespass Diversion

Albufeira Sprint training #2 - on a proper but low quality map

Just got even hotter. A lot more controls could have been done. Got to 11 and went to the finish because of the heat.

Might go and finished the course tomorrow.

Map

4 PM

Cross Training 2:00:00 [0]

Jumped into the shallow end not realizing and smashed my heel on the bottom.

Monday May 29, 2017 #

Note
rhr:50 (rest day)

Travelling

C • Where are 4

Sunday May 28, 2017 #

Note
rhr:51 (rest day)

Saturday May 27, 2017 #

9 AM

Running warm up/down 5:18 [2] 0.93 km (5:42 / km)
ahr:141 max:166 shoes: Adidas

Running race 21:05 [5] 5.0 km (4:13 / km) +27m 4:06 / km
ahr:140 max:188 shoes: Adidas

Workington Parkrun - 21:05 - 16th

PB- 20:52

Friday May 26, 2017 #

10 AM

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

Thursday May 25, 2017 #

5 PM

Running warm up/down 7:42 [3] 1.3 km (5:55 / km) +46m 5:02 / km
ahr:146 max:170 shoes: Inov8 Roclites 295

◪ 50:33 [3] ***** 5.71 km (8:51 / km) +298m 7:01 / km
ahr:158 max:185 spiked:11/11c shoes: Inov8 Roclites 295

WCOC event - Blakely Raise - Long -- 50:12 - 5.4km 250m

Map - Results

Just trying to keep the nav good and run when it was flat and downhill

Wednesday May 24, 2017 #

1 PM

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

Tuesday May 23, 2017 #

Note
(injured) (rest day)

C • How 1

Monday May 22, 2017 #

4 PM

Running warm up/down (WU) 3:53 [2] 0.76 km (5:07 / km) +5m 4:57 / km
ahr:148 max:168 shoes: Inov8 Roclites 295

◪ 7:32 [3] ** 1.69 km (4:27 / km) +24m 4:10 / km
ahr:141 max:148 spiked:15/15c shoes: Inov8 Roclites 295

Running warm up/down (WD) 4:56 [2] 0.76 km (6:29 / km) +7m 6:12 / km
ahr:154 max:166 shoes: Inov8 Roclites 295

8 PM

Stretching / Rolling 5:00 [0]
rhr:52

Sunday May 21, 2017 #

Note
(rest day)

Saturday May 20, 2017 #

11 AM

Running warm up/down (WU) 12:27 [2] 1.94 km (6:25 / km) +11m 6:14 / km
ahr:144 max:168 shoes: Inov8 X Talons 212

Running warm up/down (Drills) 3:32 [1] 0.45 km (7:51 / km) +2m 7:41 / km
ahr:142 max:164 shoes: Inov8 X Talons 212

◪ race 46:38 [4] *** 6.36 km (7:20 / km) +70m 6:57 / km
ahr:163 max:180 spiked:17/19c shoes: Inov8 X Talons 212

Scottish Champs - Yellow Craig - M14A — 46:12 - 4.9km 70m

Running warm up/down (WD) 12:32 [3] 2.12 km (5:55 / km) +2m 5:53 / km
ahr:158 max:165

Friday May 19, 2017 #

Event: Scottish Championships - Individual

7 PM

Running warm up/down (WU) 3:24 [1] 0.65 km (5:14 / km) +7m 4:58 / km
ahr:122 max:126 shoes: Adidas

Running warm up/down (Drills) 2:26 [1] 0.36 km (6:46 / km)
ahr:110 max:127 shoes: Adidas

◪ race 11:46 [4] *** 2.7 km (4:21 / km) +18m 4:13 / km
ahr:126 max:136 spiked:18/18c shoes: Adidas

SOUL - Tranent - 16- — 11:42 - 2.2km

Thursday May 18, 2017 #

1 PM

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

6 PM

Running warm up/down (WU) 2:00 [3] 0.39 km (5:08 / km) +2m 5:00 / km
ahr:144 max:152 shoes: Inov8 Roclites 295

◪ 45:19 [3] ***** 5.51 km (8:13 / km) +253m 6:41 / km
ahr:153 max:176 spiked:12/15c shoes: Inov8 Roclites 295

WCOC event - High Rigg - Long -- 45:18 - 46km 250m

Map - Results

Running warm up/down (WD) 1:45 [3] 0.3 km (5:50 / km) +2m 5:39 / km
ahr:148 max:191 shoes: Inov8 X Talons 212

Wednesday May 17, 2017 #

4 PM

Running long 1:01:24 [3] 12.19 km (5:02 / km) +135m 4:46 / km
ahr:151 max:178 shoes: Adidas

Through Dean, to Greysouthen and back through Eaglesfield

C • Speedy egg 1

Tuesday May 16, 2017 #

8 PM

S & C 9:08 [1]
ahr:80 max:104 rhr:63 (rest day)

Monday May 15, 2017 #

1 PM

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

4 PM

◪ 6:50 [4] ** 1.85 km (3:42 / km) +15m 3:33 / km
ahr:149 max:160 spiked:14/15c shoes: Inov8 X Talons 212

Sunday May 14, 2017 #

11 AM

Running warm up/down (WU) 8:20 [3] 1.33 km (6:16 / km) +31m 5:37 / km
ahr:147 max:161 shoes: Inov8 X Talons 212

To the Finish

Running warm up/down (Drills) 1:46 [3] 0.19 km (9:18 / km) +4m 8:25 / km
ahr:141 max:158 shoes: Inov8 X Talons 212

◪ 1:16:48 [4] ***** 7.68 km (10:00 / km) +292m 8:24 / km
ahr:154 max:180 spiked:18/18c shoes: Inov8 X Talons 212

WCOC Galoppen - Dalegarth - Blue -- 76:47 - 6.5 240m

Map - Results

Saturday May 13, 2017 #

12 PM

Running warm up/down (Drills) 1:51 [3] 0.24 km (7:43 / km) +6m 6:51 / km
ahr:134 max:145 shoes: Inov8 Roclites 295

With Al

◪ 47:31 [4] ***** 5.95 km (7:59 / km) +240m 6:39 / km
ahr:147 max:162 spiked:21/24c shoes: Inov8 X Talons 212

WCOC Galoppen - Eskdale Middle - Blue — 47:31 - 4.8km 240m

Map - Results

Thursday May 11, 2017 #

6 PM

Running warm up/down 3:02 [3] 0.5 km (6:04 / km) +4m 5:50 / km
ahr:129 max:144 shoes: Inov8 X Talons 212

◪ 47:19 [3] 5.72 km (8:16 / km) +224m 6:55 / km
ahr:148 max:187 spiked:18/20c shoes: Inov8 X Talons 212

WCOC event - Wasdale -- 47:16 - 5.1km

Map

C • get dropped 1

C • also what were you doing to... 5

Wednesday May 10, 2017 #

1 PM

PE warm up/down (Athletics) 58 [3] 0.2 km (4:50 / km)
ahr:123 max:148 shoes: Adidas

PE (Athletics) 30:00 [3]
shoes: Adidas

Long Jump - 3.60m best

C • That's awful 2

PE (Athletics) 15 [3] 0.1 km (2:30 / km)
ahr:98 max:102 shoes: Adidas

100m - 15.36s

3 PM

PE warm up/down (Athletics) 2:04 [3] 0.42 km (4:55 / km)
ahr:147 max:161 shoes: Adidas

PE (Athletics) 3:03 [3] 0.8 km (3:49 / km)
ahr:143 max:152 shoes: Adidas

Easy 800m - 3:03.51

PE warm up/down (Athletics) 1:36 [3] 0.3 km (5:20 / km)
ahr:147 max:152 shoes: Adidas

Tuesday May 9, 2017 #

7 PM

Running 21:26 [3] 4.52 km (4:45 / km) +74m 4:23 / km
ahr:146 max:157 shoes: Adidas

Monday May 8, 2017 #

4 PM

◪ 8:13 [3] ** 1.79 km (4:35 / km) +15m 4:24 / km
spiked:13/13c shoes: Inov8 Roclites 295

Schools league.

Was using an si5, and on one control punched, carried on, realised it hadn't registered so went back.

Sunday May 7, 2017 #

10 AM

Running warm up/down (WU) 3:19 [3] 0.53 km (6:15 / km)
shoes: Inov8 X Talons 212

Running warm up/down (Drills) 1:49 [3] 0.22 km (8:15 / km)
shoes: Inov8 X Talons 212

◪ race 12:58 [5] *** 2.04 km (6:21 / km) +125m 4:52 / km
spiked:12/12c shoes: Inov8 X Talons 212

British Champs - Summer House Knott RELAY - M14 — 12:53 - 1.9km 125m

2nd (2nd)

Map - Results

Saturday May 6, 2017 #

Event: British Long Championships (UKOL) / Relay Championships

12 PM

Running warm up/down (WU) 13:52 [3] 2.33 km (5:57 / km)
shoes: Inov8 X Talons 212

Jog to the start

Running warm up/down 6:17 [3] *** 0.56 km (11:13 / km)
spiked:3/3c shoes: Inov8 X Talons 212

Warm up area.
Dad chose some controls and went to them.

Map

Running warm up/down (Drills) 2:34 [3] 0.27 km (9:30 / km)
shoes: Inov8 X Talons 212

◪ race 47:23 [5] **** 6.72 km (7:03 / km) +215m 6:05 / km
spiked:13/18c shoes: Inov8 X Talons 212

British Champs - High Dam LONG - M14A — 47:17 - 5.3km 215m

3rd

Map - Results

Started off to 1 by going along the wall and round the path into the control, 2 I went parallel to the wall and then over the first hill into the marsh and up the second. Went through the forest to 3 and then round the hill, headed in the same direction that Harry O Donovan had came from, almost missed it but noticed it. Messed up 4, checked off the pond and marsh but ended up on the path and was led past the control, relocated and found it fine after that. 5, Skirted round the gorse into the control. 6 went through the small bit of forest and then round the left side of the hill. On the long leg to 7 I ran on a bearing until I got to the wall, came out on the open area south east of the control, hesitated in the circle but found it easily enough. Another mistake to 8, got to the circle okay but was on the opposite side of the spur and ran ~20m past it, realised and ran back to it. 9, I ran along the wall, cut the corner and ran past the wall. While doing that I tripped over and went flying, scraped my arm rather badly, which then lead me to muck up the control, went up the hill too far south and ended up at the wall corner, took me a while to relocate but once I had realised what I had done I was very annoyed with myself. For 10 I went east round the hill and followed the path into the control. Was a bit hesitant to 11 but checked off the first stream and found the control fine. To 12 I came across another control that had near enough the same description as mine which confused us. Ended up at the stream and saw Niamh and another guy coming out of the control. 13 I went to the path and contoured round the hill into the control. By this point I had caught Sam Crawshaw up about 15 minutes even though I didn't think I'd done that we'll, it was a huge confidence booster that allowed me to push through 14. Followed the wall to 15 but missed it and had to double back. 16, direction was off and ended up at a different control. Got to the top of a crag not thinking it was mine, looked over and saw a control, it was mine so got it and carried on. I had been a bit worried about 17 earlier on in the course because I didn't want to mess up on the slope, fortunately it was an easy leg. Overtook Stewie on the way down the hill but he went past me on the run in.

Time Losses:
• #4 - 25s
• #8 - 45s
• #9 - 2:00
• #12 - 15s
• #15 - 15s
• #16 - 40s
Total: 4:20

So pleased with 3rd place and wasn't expecting it after 9.
Well done to Adam who smashed me and Jim.

10 PM

Stretching / Rolling 10:00 [0]

Friday May 5, 2017 #

Note
(rest day)

Thursday May 4, 2017 #

6 PM

Running warm up/down (WU) 2:08 [3] 0.34 km (6:16 / km) +16m 5:05 / km
shoes: Inov8 Roclites 295

◪ 1:00:45 [3] ***** 5.37 km (11:19 / km) +283m 8:57 / km
spiked:16/18c shoes: Inov8 Roclites 295

C • wcoc?? 3

Running warm up/down (WD) 2:39 [3] 0.44 km (6:01 / km)
shoes: Inov8 Roclites 295

Wednesday May 3, 2017 #

Running (Terrain) 20:45 [3] 3.5 km (5:56 / km) +85m 5:17 / km
shoes: Adidas

#taperrrrrrrrrrrr

Tuesday May 2, 2017 #

7 PM

Running 22:35 [3] 4.5 km (5:01 / km) +57m 4:43 / km
shoes: Adidas

Taperr

Monday May 1, 2017 #

12 PM

◪ 1:17:09 [3] *** 6.45 km (11:58 / km) +201m 10:21 / km
spiked:27/27c shoes: Inov8 X Talons 212

Multi-technique training

Map(without route)

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