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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 31 days ending Aug 31, 2018:

activity # timemileskm+mload
  ◪31 20:30:36 89.7(13:43) 144.36(8:31) 3607312 /381c81%8501392.0
  Running25 3:25:55 22.57(9:07) 36.32(5:40) 10961235520.9
  Total35 23:56:31 112.27(12:48) 180.68(7:57) 4703312 /381c81%9736912.0

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Thursday Aug 30, 2018 #

11 AM

Running warm up/down 4:20 intensity: (24 @1) + (3:55 @2) + (1 @3) 0.86 km (5:02 / km) +12m 4:43 / km
ahr:128 max:135 shoes: Nike Revolution 4

◪ tempo 14:23 intensity: (38 @1) + (12:54 @2) + (51 @3) *** 3.4 km (4:14 / km) +26m 4:05 / km
ahr:134 max:147 spiked:17/17c shoes: Nike Revolution 4

Talent camp sprint

Couple of sub-optimum routes mainly due to Keswick being very busy which also slowed me down a bit.
Actually really happy with this because it's the first time I've been able to get up to that higher gear and go that bit faster.

Running warm up/down 4:06 intensity: (1:06 @1) + (2:59 @2) + (1 @3) 0.83 km (4:56 / km)
ahr:126 max:145 shoes: Nike Revolution 4

5 PM

Running warm up/down 3:46 intensity: (35 @1) + (3:10 @2) + (1 @3) 0.4 km (9:31 / km) +66m 5:12 / km
ahr:126 max:137 shoes: VJ Irocks 2

◪ tempo 41:14 intensity: (7:17 @1) + (12:50 @2) + (8:47 @3) + (12:20 @4) 5.0 km (8:14 / km) +325m 6:13 / km
ahr:145 max:178 spiked:13/16c shoes: VJ Irocks 2

WCOC Event - Whinlatter Finale

Course wasn't the best but the map really let the event down. Despite the map having been updated for the Lakes they decided to use the old map that had a couple crucial paths missing and vegetation was pretty poor.

Running warm up/down 5:05 intensity: (16 @1) + (14 @2) + (3:43 @3) + (52 @4) 0.76 km (6:42 / km) +28m 5:40 / km
ahr:156 max:177 shoes: VJ Irocks 2

Wednesday Aug 29, 2018 #

12 PM

Running 31:39 intensity: (15 @1) + (2:36 @2) + (11:08 @3) + (17:26 @4) + (14 @5) 6.08 km (5:12 / km) +160m 4:36 / km
ahr:163 max:185 shoes: Adidas

Wanted to do a bit longer but the only other trail longer was 16km and that was a bit far

Tuesday Aug 28, 2018 #

Note
(rest day)

Monday Aug 27, 2018 #

Note
(rest day)

Travelling.

Been a great week, nice to experience new terrain and round it all off with a good run in the relay.

Sunday Aug 26, 2018 #

10 AM

Running warm up/down 3:37 intensity: (1:18 @1) + (2:12 @2) + (7 @3) 0.64 km (5:37 / km) +3m 5:29 / km
ahr:120 max:145 shoes: VJ Irocks 2

◪ race 27:46 [4] **** 4.3 km (6:27 / km) +97m 5:48 / km
ahr:142 max:185 spiked:12/13c shoes: VJ Irocks 2

KM Stafett - H15/16

Nice to end a good week with a 5th team place and 5th individually. Only 30s lost due to a technical miss, and the rest was speed. Running well with at least 2 others.

Livelox

Running warm up/down 4:03 intensity: (16 @1) + (8 @2) + (3:24 @3) + (15 @4) 0.63 km (6:26 / km) +6m 6:08 / km
ahr:154 max:166 shoes: VJ Irocks 2

Saturday Aug 25, 2018 #

11 AM

Running warm up/down 4:24 intensity: (59 @1) + (3:04 @2) + (21 @3) 0.66 km (6:41 / km) +8m 6:17 / km
ahr:126 max:156 shoes: VJ Irocks 2

◪ tempo 59:28 [4] **** 6.64 km (8:58 / km) +177m 7:54 / km
ahr:145 max:167 spiked:9/10c shoes: VJ Irocks 2

Folloløpet long - 28th

Livelox

Friday Aug 24, 2018 #

11 AM

Running warm up/down 1:53 intensity: (1:16 @1) + (37 @2) 0.35 km (5:20 / km)
ahr:113 max:137 shoes: Inov8 Mudclaw 300

◪ tempo 50:01 [3] **** 6.64 km (7:32 / km) +163m 6:43 / km
ahr:146 max:169 spiked:13/15c shoes: Inov8 Mudclaw 300

Tour Champs

Pretty chill. Not being aggressive.

3D Rerun

Thursday Aug 23, 2018 #

10 AM

◪ warm up/down 15:42 intensity: (2:13 @1) + (11:44 @2) + (1:45 @3) **** 1.48 km (10:37 / km) +32m 9:34 / km
ahr:132 max:158 spiked:2/2c shoes: VJ Irocks 2

Hanging 2 controls

◪ 45:57 intensity: (4:42 @1) + (14:51 @2) + (25:38 @3) + (46 @4) **** 4.42 km (10:24 / km) +172m 8:42 / km
ahr:142 max:169 spiked:7/9c shoes: VJ Irocks 2

Loop, long
12 PM

◪ 39:44 intensity: (30:30 @1) + (7:40 @2) + (1:34 @3) 2.84 km (14:01 / km) +65m 12:34 / km
ahr:111 max:158 spiked:7/9c shoes: VJ Irocks 2

Contour only avec Rennie
6 PM

Running warm up/down 2:00 [3] 0.4 km (5:00 / km)
shoes: VJ Irocks 2

◪ tempo 51:47 [4] *** 8.86 km (5:51 / km) +227m 5:11 / km
ahr:121 max:167 spiked:10/14c shoes: VJ Irocks 2

FSK relay - 6.3km

Running with Spenny. Went round on nearly every leg. Which led to us doing nearly 3k more.

Wednesday Aug 22, 2018 #

Note
(rest day)

Tuesday Aug 21, 2018 #

Note

Loggator from today. Mine wasn't working very well but there's plenty of others to have a peep at.
10 AM

◪ 18:01 intensity: (2:54 @1) + (13:58 @2) + (1:07 @3) + (2 @4) 1.75 km (10:19 / km) +27m 9:34 / km
ahr:130 max:168 shoes: VJ Irocks 2

Putting out a control, correcting another

3D Rerun

◪ 50:42 intensity: (2:36 @1) + (23:29 @2) + (24:32 @3) + (5 @4) 5.27 km (9:37 / km) +105m 8:45 / km
ahr:142 max:166 shoes: VJ Irocks 2

Pick 2, variation of compass 2

3D Rerun

◪ 13:28 intensity: (1:31 @1) + (7:46 @2) + (4:11 @3) 1.45 km (9:18 / km) +15m 8:50 / km
ahr:137 max:162 shoes: VJ Irocks 2

Majority of Pick 1 then ran into a stick

3D Rerun
6 PM

Running intervals 1:06:24 intensity: (31:48 @2) + (34:36 @4) 12.7 km (5:14 / km) +290m 4:42 / km
ahr:122 max:142 shoes: Inov8 Mudclaw 300

FSK club reps

WU

4 * 1.75km (50m)

CD

Monday Aug 20, 2018 #

10 AM

◪ intervals 1:27:38 intensity: (14:29 @1) + (50:54 @2) + (22:14 @3) + (1 @4) **** 7.74 km (11:19 / km) +170m 10:12 / km
ahr:133 max:166 spiked:50/60c shoes: VJ Irocks 2

O-intervals / Compass / Control Pick

Some good some bad.

3D Rerun

◪ tempo 26:03 intensity: (10:57 @1) + (10:15 @2) + (4:51 @3) **** 3.08 km (8:27 / km) +104m 7:14 / km
ahr:127 max:161 spiked:7/8c shoes: VJ Irocks 2

Bit faster stuff back to the hut.

Sunday Aug 19, 2018 #

11 AM

Running warm up/down 5:07 intensity: (4:54 @1) + (13 @2) 0.97 km (5:17 / km) +15m 4:54 / km
ahr:111 max:129 shoes: Icebug Spirit 6 OLX

◪ race 50:20 [4] **** 6.69 km (7:31 / km) +160m 6:43 / km
ahr:165 max:188 spiked:8/12c shoes: Icebug Spirit 6 OLX

Romeriksløpet long - 12th

Livelox

Saturday Aug 18, 2018 #

10 AM

◪ warm up/down 4:10 intensity: (27 @1) + (3:43 @2) 0.49 km (8:32 / km) +2m 8:20 / km
ahr:129 max:142 spiked:1/1c shoes: VJ Irocks 2

Putting out a control.

◪ 37:37 intensity: (58 @1) + (11:03 @2) + (24:41 @3) + (55 @4) 4.72 km (7:58 / km) +55m 7:32 / km
ahr:148 max:179 shoes: VJ Irocks 2

Pick 2, Pick 4, Compass

3D Rerun
12 PM

Running warm up/down 5:00 [3] 1.0 km (5:00 / km) +20m 4:33 / km
shoes: VJ Irocks 2

1 PM

◪ tempo 13:22 intensity: (22 @1) + (12:28 @2) + (32 @3) **** 2.01 km (6:40 / km) +19m 6:22 / km
ahr:135 max:146 spiked:10/11c shoes: VJ Irocks 2

Trains

3D Rerun

◪ 46:27 intensity: (16:35 @1) + (17:40 @2) + (11:38 @3) + (34 @4) 3.74 km (12:24 / km) +64m 11:26 / km
ahr:127 max:175

Clock Relay W with James McCann.

3D Rerun

Friday Aug 17, 2018 #

Note
(rest day)

Norway ✈️

Thursday Aug 16, 2018 #

6 PM

Running warm up/down 6:10 intensity: (3:52 @1) + (2:18 @2) 1.07 km (5:45 / km) +62m 4:28 / km
ahr:121 max:128 shoes: Inov8 X Talons 212

◪ 14:02 intensity: (6:24 @1) + (6:48 @2) + (50 @3) *** 1.79 km (7:51 / km) +114m 5:57 / km
ahr:126 max:156 spiked:3/3c shoes: Inov8 X Talons 212

Got halfway to 3 and suddenly my "Peroneal tendons" started to hurt quite badly. Didn't want to be injured for Norway so turns round and walked back.

Sunday Aug 12, 2018 #

Note
(rest day)

Knee now fine while walking

Saturday Aug 11, 2018 #

Note
(rest day)

Travelling

Friday Aug 10, 2018 #

10 AM

Running warm up/down 3:45 intensity: (46 @1) + (2:59 @2) 0.64 km (5:49 / km)
ahr:123 max:131 shoes: Nike Revolution 4

◪ race 55:45 [4] **** 7.51 km (7:26 / km) +231m 6:26 / km
ahr:148 max:176 spiked:16/18c shoes: VJ Irocks 2

Tour Champs - Glen Dye
1 PM

◪ 36:57 intensity: (32:43 @1) + (4:14 @2) 2.11 km (17:33 / km) +35m 16:13 / km
ahr:93 max:143 (injured) shoes: VJ Irocks 2

Glen Dye - Scrabble-O
C • Injury 5

Thursday Aug 9, 2018 #

10 AM

Running warm up/down 5:48 intensity: (1:37 @1) + (4:11 @2) 0.8 km (7:17 / km) +13m 6:44 / km
ahr:126 max:137 shoes: Inov8 Mudclaw 300

◪ 52:00 intensity: (6:09 @1) + (16:11 @2) + (28:04 @3) + (1:36 @4) 6.69 km (7:46 / km) +105m 7:12 / km
ahr:145 max:175 shoes: Inov8 Mudclaw 300

Torphantrick - Putting it all together
1 PM

Running warm up/down 3:17 intensity: (18 @1) + (2:58 @2) + (1 @3) 0.5 km (6:30 / km) +4m 6:14 / km
ahr:131 max:144 shoes: Inov8 Mudclaw 300

◪ tempo 11:30 intensity: (38 @1) + (21 @2) + (7:46 @3) + (2:10 @4) + (35 @5) 1.75 km (6:33 / km) +29m 6:04 / km
ahr:158 max:186 shoes: Inov8 Mudclaw 300

Inchmarnoch - Relay 1st leg
3 PM

Running race 4:51 intensity: (11 @2) + (22 @3) + (4:18 @4) 1.09 km (4:27 / km) +265m 2:01 / km
ahr:171 max:182 shoes: Inov8 Mudclaw 300

"Race the Minibus"

•Raz down to the River Dee - (3:33/km)
•Swim across to the other side
•Up to the carpark

Beat the Minibus by about 5 minutes

Wednesday Aug 8, 2018 #

11 AM

◪ 32:07 intensity: (16:23 @1) + (15:38 @2) + (6 @3) 2.79 km (11:30 / km) +12m 11:16 / km
ahr:115 max:144 (rest day) shoes: Inov8 X Talons 212

Potarchs - Norwegian Map Memory

Tuesday Aug 7, 2018 #

11 AM

Running warm up/down 3:50 intensity: (1:38 @1) + (2:12 @2) 0.39 km (9:44 / km) +8m 8:48 / km
ahr:120 max:132 shoes: Inov8 Mudclaw 300

◪ 46:25 intensity: (11:53 @1) + (14:22 @2) + (19:02 @3) + (1:08 @4) **** 3.66 km (12:42 / km) +164m 10:23 / km
ahr:136 max:173 spiked:9/11c shoes: Inov8 Mudclaw 300

Scolty - Direction
2 PM

Running warm up/down 1:38 intensity: (19 @1) + (4 @2) + (1:10 @3) + (5 @4) 0.23 km (7:02 / km) +4m 6:31 / km
ahr:142 max:165 shoes: Inov8 Mudclaw 300

◪ tempo 26:16 intensity: (26 @1) + (18 @2) + (1:47 @3) + (23:35 @4) + (10 @5) *** 4.13 km (6:22 / km) +77m 5:49 / km
ahr:174 max:185 spiked:11/13c shoes: Inov8 Mudclaw 300

Scolty - Peg Relay 3rd
10 PM

Running warm up/down 2:29 intensity: (44 @1) + (1:26 @2) + (19 @3) 0.39 km (6:25 / km) +14m 5:28 / km
ahr:126 max:155 shoes: VJ Irocks 2

◪ race 27:34 intensity: (45 @1) + (9:39 @2) + (12:47 @3) + (4:23 @4) *** 4.07 km (6:46 / km) +99m 6:02 / km
ahr:150 max:177 spiked:8/12c shoes: VJ Irocks 2

Crathes - Night-O

Monday Aug 6, 2018 #

11 AM

◪ 22:25 intensity: (1:03 @1) + (16:31 @2) + (4:51 @3) **** 2.19 km (10:15 / km) +70m 8:51 / km
ahr:138 max:155 spiked:22/24c shoes: Inov8 X Talons 212

Balmedie - Picture
1 PM

Running warm up/down 1:05 intensity: (1:00 @1) + (5 @2) 0.16 km (6:44 / km)
ahr:109 max:125 shoes: Inov8 X Talons 212

◪ tempo 19:06 intensity: (1:00 @1) + (8:20 @2) + (14 @3) + (9:22 @4) + (10 @5) **** 2.73 km (7:00 / km) +73m 6:11 / km
ahr:151 max:188 spiked:15/19c shoes: Inov8 X Talons 212

Balmedie - Gaffled Mass Start
10 PM

◪ 13:50 intensity: (2:58 @1) + (10:51 @2) + (1 @3) 2.23 km (6:12 / km) +44m 5:39 / km
ahr:126 max:143 shoes: Inov8 X Talons 212

Templars - Intro to Night-O

Running warm up/down 2:42 intensity: (21 @1) + (56 @2) + (1:25 @3) 0.52 km (5:12 / km) +7m 4:53 / km
ahr:138 max:153 shoes: Inov8 X Talons 212

Tops off WD + Control Collecting

Sunday Aug 5, 2018 #

10 AM

Running warm up/down 5:39 intensity: (26 @1) + (5:10 @2) + (3 @3) 0.82 km (6:52 / km) +24m 5:59 / km
ahr:133 max:145 shoes: VJ Irocks 2

◪ 1:03:26 intensity: (13:10 @1) + (16:52 @2) + (21:43 @3) + (11:41 @4) 5.18 km (12:15 / km) +219m 10:06 / km
ahr:142 max:178 shoes: VJ Irocks 2

Shooting Greens - Plan
2 PM

◪ 20:45 intensity: (1:23 @1) + (7:52 @2) + (9:22 @3) + (2:08 @4) **** 1.93 km (10:45 / km) +7m 10:33 / km
ahr:145 max:174 spiked:5/8c shoes: VJ Irocks 2

Shooting Greens - Downhill
7 PM

Running warm up/down 6:10 intensity: (34 @1) + (31 @2) + (4:55 @3) + (10 @4) 0.93 km (6:37 / km) +5m 6:26 / km
ahr:148 max:169 shoes: Inov8 X Talons 212

◪ race 14:55 intensity: (2 @1) + (25 @2) + (8:11 @3) + (6:10 @4) + (7 @5) **** 2.68 km (5:34 / km) +34m 5:15 / km
ahr:163 max:186 spiked:18/22c shoes: Inov8 X Talons 212

Tour Champs - Sprint Final

Saturday Aug 4, 2018 #

8 PM

Running warm up/down 3:13 intensity: (1:47 @1) + (1:26 @2) 0.37 km (8:47 / km)
ahr:115 max:138 shoes: Inov8 X Talons 212

◪ race 7:56 intensity: (2:12 @1) + (5:44 @2) ***** 0.77 km (10:21 / km) +3m 10:11 / km
ahr:126 max:142 spiked:10/19c shoes: Inov8 X Talons 212

Tour Champs - Sprint Qualifier

◪ 3:37 intensity: (25 @1) + (3:09 @2) + (3 @3) 0.54 km (6:46 / km) +2m 6:37 / km
ahr:131 max:144 shoes: Inov8 X Talons 212

Friday Aug 3, 2018 #

10 AM

Running warm up/down 6:39 intensity: (49 @1) + (4:24 @2) + (1:23 @3) + (3 @4) 1.07 km (6:13 / km) +22m 5:38 / km
ahr:137 max:171 shoes: VJ Irocks 2

◪ race 25:51 [5] **** 3.02 km (8:33 / km) +183m 6:34 / km
ahr:126 max:148 spiked:10/13c shoes: VJ Irocks 2

L5D - Day 5 Dale Park - Mp



I. Am. A. Muppet.

Wasn't a big fan of the long run to the maps but oh well. Fine through the first two then first stupid mistake to 3, about 45° off, Realised what I'd when I found the crag but probably lost 90s. Technically fine trough 4 & 5 but very hesitant to 5. Another stupid directional error to 6, 60° off this time. small miss on 7 and fine to 8. Good for the majority of 9 but once I'd met Charlie we both messed it up.

And then it all went wrong. Had been navigating to 11 to start with but taking the same route as I would to 10. Then seemed to be going right and "found 10". Went up the hill to 11 and that was perfect.
Bit of a dodgy route to 12 but couldn't find a way off the ride. Rest was fine.

Confused at what had happened to Charlie so just waited for him. He then came back told me I'd mispunched. Ah. At first didn't think it would make much of a difference but then realised it made everything different. Then the worst 3 hour wait for the results.


When the "final" results did ame out was very dissapointed that I was 2nd. Although once I'd found out the only difference coming first was a different bag it wasn't quite as bad. Then when they read out the results: "3rd, Joe Hudd. 2nd, Jim Bailey. 1st, Joseph Sunley..." Very confusing and just went with it. Wan't 100% sure I was first but, then when a bit later on that evening the final results came out and Jim had had his score dropped by 17 points.
C • Looking forward 6

Thursday Aug 2, 2018 #

12 PM

Running warm up/down 7:15 intensity: (2:00 @1) + (5:02 @2) + (13 @3) 1.04 km (6:58 / km) +61m 5:23 / km
ahr:127 max:155 shoes: VJ Irocks 2

◪ race 42:19 [5] *** 8.09 km (5:14 / km) +103m 4:55 / km
ahr:171 max:189 spiked:19/22c shoes: VJ Irocks 2

L5D - Day 4 Askham Fell - 2nd + 1:05



Pretty happy with how my legs felt today. Managed to keep running for nearly the whole course.

1st control was easy enough then my first mistake was at 2: perfect for the majority of the leg and had a good attackpoint but then my direction into the control was poor and ended up losing about 30s.
Going pretty well then at 6 I saw someone in a WCOC top about 200m in front, very surprised to have caught Charlie up this early on. Slowly reeling him up until I properly caught him at 9, and then messed up 10. Seemed to be on the right line until I thought Charlie had found the path just after the control so went to him but turned out he hadn't and lost about 50s. Slight miss on 11 just 10m to the right.
Nothing interesting until 16 when I caught a glimpse of what I thought looked like a Finland top, didn't think I had been going well enough to catch Joe so was a bit sceptical but as I headed over te spur it became clear it was him. wow.
Lost almost 45s on the penultimate control which was very annoying: first being hesitant over which gap in the gorse to take, thought I'd took the right one but hadn't.

Wednesday Aug 1, 2018 #

Note
(rest day)

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