Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 31 days ending Oct 31, 2018:

activity # timemileskm+mload
  Running17 8:16:01 58.2(8:31) 93.66(5:18) 14383838370.8
  ◪7 3:19:54 20.99(9:31) 33.78(5:55) 524138c581650.0
  Cycling4 2:21:22792375.0
  Total22 13:57:17 79.19 127.44 1963138c5212396.0

«»
1:06
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Sunday Oct 28, 2018 #

11 AM

◪ 38:21 [1] 1.99 km (19:19 / km) +94m 15:37 / km
ahr:95 max:133 (sick) shoes: VJ Irocks 2

Shminty's squad - Trossachs

Saturday Oct 27, 2018 #

2 PM

Running warm up/down 8:59 intensity: (13 @1) + (7:25 @2) + (1:21 @3) 1.69 km (5:20 / km) +15m 5:06 / km
ahr:139 max:153 shoes: Inov8 X Talons 212

◪ intervals 15:51 intensity: (2:26 @1) + (11:39 @2) + (1:46 @3) *** 3.43 km (4:37 / km) +54m 4:17 / km
ahr:130 max:150 24c shoes: Inov8 X Talons 212

Shminty's squad - Stirling Uni

Running warm up/down 7:15 intensity: (32 @1) + (6:43 @2) 1.36 km (5:19 / km) +28m 4:50 / km
ahr:131 max:140

Wednesday Oct 24, 2018 #

7 PM

Running 22:57 intensity: (1:03 @1) + (20:53 @2) + (1:01 @3) 4.73 km (4:51 / km) +41m 4:39 / km
ahr:132 max:147 shoes: Nike Revolution 4

Planned on doing longer but left knee was sore so cut it short

Tuesday Oct 23, 2018 #

6 PM

Running intervals 32:47 intensity: (6:47 @2) + (13:15 @3) + (12:45 @4) 6.32 km (5:11 / km) +36m 5:02 / km
ahr:139 max:163 shoes: Nike Revolution 4

WU

3 * 800m [90s], 2 * 400m [45s], 200m

CD
C • Sunley! 5

Monday Oct 22, 2018 #

5 PM

Running 29:44 intensity: (1:01 @1) + (13:22 @2) + (14:57 @3) + (24 @4) 5.71 km (5:12 / km) +150m 4:36 / km
ahr:144 max:173 shoes: Adidas

Started at the top, went round a couple of times then back down again.
C • Omg 2

Sunday Oct 21, 2018 #

6 PM

Running 44:55 intensity: (25 @1) + (4:17 @2) + (24:01 @3) + (16:12 @4) 8.77 km (5:07 / km) +46m 4:59 / km
ahr:158 max:181 shoes: Nike Revolution 4

Nice n easy with Nick.

5 * strides the end
C • I been there 2

Saturday Oct 20, 2018 #

7 PM

Running 36:15 intensity: (3:48 @1) + (7:52 @2) + (15:31 @3) + (9:04 @4) 5.2 km (6:58 / km) +209m 5:48 / km
ahr:150 max:181 shoes: Adidas

That was very hard
C • That 3

Wednesday Oct 17, 2018 #

7 PM

Cycling 30:00 [2]

Tuesday Oct 16, 2018 #

7 PM

Cycling 50:07 intensity: (46:27 @1) + (3:40 @2)
ahr:111 max:137

Monday Oct 15, 2018 #

Note
(rest day)

Feeling a bit dead

Sunday Oct 14, 2018 #

11 AM

Running warm up/down 12:45 intensity: (8:49 @1) + (3:56 @2) 2.44 km (5:13 / km) +51m 4:44 / km
ahr:118 max:134 shoes: VJ Irocks 2

◪ race 39:26 [4] **** 5.98 km (6:36 / km) +113m 6:02 / km
ahr:135 max:164 17c shoes: VJ Irocks 2

October Odyssey - Blue

Running warm up/down 2:52 intensity: (24 @1) + (13 @2) + (2:15 @3) 0.51 km (5:37 / km) +19m 4:44 / km
ahr:147 max:157 shoes: VJ Irocks 2

Saturday Oct 13, 2018 #

Event: October Odyssey
 
12 PM

Running warm up/down 8:41 intensity: (39 @1) + (1:23 @2) + (6:25 @3) + (14 @4) 1.84 km (4:43 / km) +12m 4:34 / km
ahr:146 max:183 shoes: Nike Revolution 4

Running tempo 12:00 [5] 3.3 km (3:38 / km) +22m 3:31 / km
ahr:205 max:224 shoes: Nike Revolution 4

Cooper Test - 3300m

Running 11:02 intensity: (8 @1) + (1:44 @2) + (6:55 @3) + (1:10 @4) + (1:05 @5) 2.29 km (4:50 / km) +19m 4:38 / km
ahr:155 max:210

4 PM

Running tempo 12:58 intensity: (7 @1) + (14 @2) + (4:23 @3) + (6:06 @4) + (2:08 @5) 2.65 km (4:53 / km)
ahr:170 max:189 shoes: Nike 'Training'

Bleep Test - 13.4

Running warm up/down 5:07 intensity: (10 @2) + (3:55 @3) + (1:02 @4) 1.03 km (4:58 / km) +2m 4:54 / km
ahr:160 max:166 shoes: Nike 'Training'

Thursday Oct 11, 2018 #

Event: Autumn Series - Fitz Park
 
5 PM

Running warm up/down 3:33 intensity: (1:42 @1) + (1:29 @2) + (15 @3) + (7 @4) 0.69 km (5:08 / km) +8m 4:51 / km
ahr:124 max:172 shoes: Nike Revolution 4

◪ tempo 22:44 [4] *** 5.3 km (4:17 / km) +58m 4:04 / km
ahr:137 max:153 15c shoes: Nike Revolution 4

WCOC Event - Keswick

Wednesday Oct 10, 2018 #

8 PM

Cycling 31:15 intensity: (30:42 @1) + (33 @2)
ahr:102 max:132 (rest day)

Tuesday Oct 9, 2018 #

6 PM

Running warm up/down 12:25 intensity: (21 @1) + (6:16 @2) + (5:30 @3) + (18 @4) 2.48 km (5:01 / km) +7m 4:56 / km
ahr:142 max:176 shoes: Nike Revolution 4

Running 3:02 intensity: (6 @1) + (5 @2) + (55 @3) + (1:56 @4) 0.83 km (3:38 / km)
ahr:163 max:172 shoes: Nike Revolution 4

3 mins tester

Running tempo 12:00 intensity: (3 @1) + (6 @2) + (43 @3) + (11:08 @4) 3.26 km (3:41 / km) +11m 3:37 / km
ahr:173 max:181 shoes: Nike Revolution 4

Cooper test, test - 3.3km

Working with Charlie for the whole thing. Started off at the front setting the pace then let him go through and sat 5m behind him until the penultimate lap where I closed him in then took him just before 'the bell'.
C • That's 1

Running warm up/down 10:25 intensity: (8 @1) + (5:05 @2) + (5:12 @3) 1.96 km (5:20 / km) +8m 5:13 / km
ahr:143 max:151 shoes: Nike Revolution 4

Monday Oct 8, 2018 #

6 PM

Running 57:41 intensity: (8:32 @1) + (12:12 @2) + (33:07 @3) + (3:50 @4) 9.08 km (6:21 / km) +347m 5:20 / km
ahr:144 max:171 shoes: Adidas

Sunday Oct 7, 2018 #

Event: Liverpool Big Weekend Urban Event (UKOL)
 
11 AM

Running warm up/down 5:32 intensity: (1:44 @1) + (3:48 @2) 1.07 km (5:11 / km) +4m 5:05 / km
ahr:123 max:132 shoes: Nike Revolution 4

◪ tempo 14:20 [4] *** 3.62 km (3:58 / km) +8m 3:55 / km
ahr:122 max:138 20c shoes: Nike Revolution 4

Running warm up/down 7:27 intensity: (33 @1) + (5:55 @2) + (59 @3) 1.18 km (6:19 / km) +8m 6:06 / km
ahr:136 max:153 shoes: Nike Revolution 4

Running warm up/down 8:31 intensity: (36 @1) + (5:26 @2) + (2:29 @3) 1.57 km (5:26 / km) +2m 5:24 / km
ahr:139 max:146 shoes: Nike Revolution 4

◪ tempo 12:09 intensity: (10 @1) + (37 @2) + (28 @3) + (10:54 @4) *** 2.88 km (4:13 / km) +2m 4:12 / km
ahr:169 max:180 18c shoes: Nike Revolution 4

Running warm up/down 6:03 intensity: (16 @1) + (4:24 @2) + (1:23 @3) 1.06 km (5:43 / km) +8m 5:31 / km
ahr:139 max:153 shoes: Nike Revolution 4

Saturday Oct 6, 2018 #

Event: Liverpool Big Weekend Day 1 Formby Dunes (UKOL)
 
12 PM

Running warm up/down 8:11 intensity: (1:39 @1) + (5:45 @2) + (45 @3) + (2 @4) 1.53 km (5:20 / km) +1m 5:19 / km
ahr:130 max:167 shoes: VJ Irocks 2

◪ race 41:19 [4] **** 7.23 km (5:43 / km) +150m 5:11 / km
ahr:157 max:185 23c shoes: VJ Irocks 2

Formby Interland selection - Blue - 1st


Might do a proper route later

That went a lot better than I deserved. Very scrappy on a lot of controls probably losing 2 or 3 mins just technically. Was struggling to run on a lot of the paths due to them being very sandy.

Caught Charlie up for 8 minutes at 16! And immediately felt bad for him because I've caught him up a lot recently. Plan then was to just slot in behind him but he took a questionable routechoice to 17 so left him and never saw him again. 21 was the best underfoot I've seen in a long time: zero undergrowth and pine needles.

Overall had a 3 minute lead over Quentin Harding and almost an 8 minute lead over Adam Thorpe who was the 2nd M16.

Running warm up/down 12:51 intensity: (12 @1) + (4 @2) + (9:58 @3) + (2:37 @4) 2.05 km (6:16 / km) +17m 6:01 / km
ahr:160 max:170 shoes: VJ Irocks 2

Thursday Oct 4, 2018 #

6 PM

Running warm up/down 6:09 intensity: (22 @1) + (1:15 @2) + (4:32 @3) 1.17 km (5:16 / km) +5m 5:09 / km
ahr:146 max:156 shoes: Inov8 X Talons 212

◪ tempo 15:44 intensity: (10 @1) + (6 @2) + (1:03 @3) + (14:25 @4) *** 3.36 km (4:41 / km) +46m 4:23 / km
ahr:172 max:181 21c shoes: Inov8 X Talons 212

WCOC Event - Curwen Park

Didn't really like that. #1 was hidden. #5 was in the wrong place. #21 was badly mapped. Which lead to several big mistakes

Wednesday Oct 3, 2018 #

5 PM

Running tempo 36:10 intensity: (23 @1) + (9:24 @2) + (16:23 @3) + (10:00 @4) 7.97 km (4:32 / km) +88m 4:18 / km
ahr:152 max:173 shoes: Nike Revolution 4

WU


15min tempo.

Originally planned to do 25mins but didn't feel great so cut it short


CD
8 PM

Cycling (Spinning) 30:00 [1]
ahr:112 max:125

Tuesday Oct 2, 2018 #

Note
(rest day)

Monday Oct 1, 2018 #

6 PM

Running intervals 57:44 intensity: (7:25 @1) + (12:52 @2) + (30:05 @3) + (7:22 @4) 9.91 km (5:50 / km) +275m 5:07 / km
ahr:147 max:170 shoes: Adidas

« Earlier | Later »