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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 31 days ending May 31, 2019:

activity # timemileskm+mload
  Running14 4:54:42 34.61(8:31) 55.69(5:17) 13091859866.6
  ◪8 4:29:04 26.02(10:20) 41.88(6:25) 135880c2193654.3
  Cycling2 1:00:11451375.0
  Cross Training1 45:00225000.0
  Total16 11:08:57 60.63 97.57 266780c4729896.0

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Thursday May 30, 2019 #

6 PM

Running warm up/down 7:34 intensity: (5:02 @1) + (1:05 @2) + (1:27 @3) 1.18 km (6:23 / km) +141m 4:00 / km
ahr:126 max:164 shoes: VJ Irocks 2

◪ 27:10 intensity: (22 @2) + (17:30 @3) + (9:18 @4) **** 3.5 km (7:46 / km) +92m 6:52 / km
ahr:161 max:175 10c shoes: VJ Irocks 2

WCOC Event - Great Mell Fell

Running warm up/down 2:18 intensity: (11 @2) + (47 @3) + (1:20 @4) 0.38 km (6:07 / km)
ahr:161 max:177 shoes: VJ Irocks 2

Wednesday May 29, 2019 #

6 PM

Cycling 12:18 [2]

Running warm up/down 7:39 intensity: (1 @1) + (1:07 @2) + (6:19 @3) + (12 @4) 1.75 km (4:22 / km) +16m 4:11 / km
ahr:149 max:176 shoes: Nike Air Zoom Pegasus 35

Running tempo 19:51 [4] 5.03 km (3:57 / km) +67m 3:42 / km
ahr:159 max:169 shoes: Nike Air Zoom Pegasus 35

Bodyfit 5k - 19:51


Running warm up/down 2:33 [2] 0.43 km (5:57 / km) +1m 5:52 / km
ahr:155 max:183 shoes: Nike Air Zoom Pegasus 35

Cycling 17:53 [2]

Monday May 27, 2019 #

Note
(rest day)

Sunday May 26, 2019 #

12 PM

Running warm up/down 7:20 intensity: (1:44 @1) + (5:32 @2) + (4 @3) 1.11 km (6:36 / km) +68m 5:04 / km
ahr:124 max:150 shoes: VJ Supra

◪ race 58:26 intensity: (49 @1) + (12:36 @2) + (40:34 @3) + (4:27 @4) **** 7.98 km (7:20 / km) +208m 6:29 / km
ahr:151 max:176 18c shoes: VJ Supra

Midland Champs - 4th - Results



No energy and no concentration is a very bad combination.

Saturday May 25, 2019 #

1 PM

Running 49:49 intensity: (3:09 @1) + (11:28 @2) + (17:02 @3) + (18:10 @4) 9.63 km (5:10 / km) +51m 5:02 / km
ahr:153 max:178

Friday May 24, 2019 #

8 PM

Cross Training (Football) 45:00 [1]

C • 1

Thursday May 23, 2019 #

6 PM

Running warm up/down 6:19 intensity: (5:15 @1) + (1:04 @2) 0.45 km (13:55 / km) +119m 6:02 / km
ahr:107 max:135 shoes: Inov8 X Talons 212

◪ 36:11 intensity: (3:13 @1) + (9:06 @2) + (12:55 @3) + (10:57 @4) 5.28 km (6:51 / km) +208m 5:43 / km
ahr:149 max:177

WCOC Event - Honister Combe and Seatoller Fell

Map / Results

Tough, physical area. Big directional error on 1 then bit scrappy throughout.

Running 3:31 intensity: (15 @2) + (36 @3) + (2:40 @4) 0.55 km (6:22 / km) +7m 5:58 / km
ahr:166 max:174

Monday May 20, 2019 #

6 PM

Running 37:54 intensity: (2:05 @1) + (14:13 @2) + (14:16 @3) + (7:20 @4) 6.7 km (5:39 / km) +245m 4:47 / km
ahr:149 max:180 shoes: Trespass Diversion

Saturday May 18, 2019 #

8 AM

Running warm up/down 10:36 intensity: (4:02 @1) + (6:14 @2) + (20 @3) 2.01 km (5:16 / km)
ahr:125 max:154 shoes: Nike Air Zoom Pegasus 35

Running 19:02 [4] 5.0 km (3:48 / km) +24m 3:43 / km
ahr:143 max:155 shoes: Nike Air Zoom Pegasus 35


Workington Parkrun - 1st


Running warm up/down 3:47 intensity: (22 @1) + (2:59 @2) + (26 @3) 0.6 km (6:18 / km) +10m 5:49 / km
ahr:137 max:146 shoes: Nike Air Zoom Pegasus 35

Thursday May 16, 2019 #

5 PM

Running 7:00 intensity: (38 @1) + (6:14 @2) + (8 @3) 1.27 km (5:31 / km) +24m 5:02 / km
ahr:133 max:148

◪ 38:54 intensity: (1:02 @1) + (4:04 @2) + (10:14 @3) + (23:34 @4) 5.97 km (6:31 / km) +272m 5:18 / km
ahr:162 max:184

Running 3:11 intensity: (15 @1) + (16 @2) + (2:40 @3) 0.5 km (6:19 / km)
ahr:150 max:160

Tuesday May 14, 2019 #

5 PM

Running 30:21 intensity: (2:26 @1) + (16:07 @2) + (9:49 @3) + (1:59 @4) 6.29 km (4:50 / km) +84m 4:31 / km
ahr:140 max:168 shoes: Nike Air Zoom Pegasus 35

Sunday May 12, 2019 #

3 PM

Running 21:30 [3] 4.35 km (4:57 / km) +47m 4:42 / km
ahr:127 max:141 shoes: Nike Air Zoom Pegasus 35

Wednesday May 8, 2019 #

7 PM

Cycling 30:00 [2]
ahr:115 max:142

Tuesday May 7, 2019 #

Note
(rest day)

Monday May 6, 2019 #

11 AM

Running warm up/down 9:17 intensity: (6:20 @1) + (2:57 @2) 1.5 km (6:11 / km) +2m 6:09 / km
ahr:117 max:129 shoes: VJ Irocks 2

◪ tempo 27:01 [4] 5.22 km (5:11 / km) +114m 4:40 / km
ahr:107 max:125 shoes: VJ Irocks 2

BOC Relay - 1st

Went out about 2:30 ahead of Pete but didn't know this at the time so still had to go relatively hard. Whenever there was a relatively open patch was looking back to see if anyone was visible. Was pretty scrappy throughout often just missing the control by a couple of metres. Heading into the arena I eased it off as couldn't see anybody around.

Really happy to get 3/3 wins this weekend especially after having a week off. Finally realised how to push myself.
C • You've had a strong weekend... 2

Running warm up/down 4:46 intensity: (4:38 @1) + (8 @2) 0.71 km (6:43 / km)
ahr:115 max:126 shoes: VJ Irocks 2

Sunday May 5, 2019 #

Event: British Orienteering Championships
 
12 PM

Running warm up/down 13:08 intensity: (7:57 @1) + (5:10 @2) + (1 @3) 1.79 km (7:19 / km) +154m 5:08 / km
ahr:121 max:140 shoes: VJ Irocks 2

◪ race 39:16 [5] *** 7.36 km (5:20 / km) +244m 4:35 / km
ahr:129 max:145 22c shoes: VJ Irocks 2

BOC Long - 1st

Went out hard and tried to hold the speed. Clean technically only two 5ish second misses on 3 & 18 both slightly right.

Running warm up/down 4:51 intensity: (3:02 @1) + (1:49 @2) 0.68 km (7:10 / km) +19m 6:17 / km
ahr:119 max:139 shoes: VJ Irocks 2

Saturday May 4, 2019 #

1 PM

Running warm up/down 7:26 intensity: (6:47 @1) + (39 @2) 1.26 km (5:55 / km) +8m 5:45 / km
ahr:117 max:129 shoes: Nike Air Zoom Pegasus 35

◪ tempo 12:59 [4] ** 2.87 km (4:31 / km) +55m 4:07 / km
ahr:124 max:184 15c shoes: Nike Air Zoom Pegasus 35

BSMR - 1st

First leg but not much competition so got a gap at the start and cruised the rest. Pretty good technically just stopped to 11 to make sure I wasn't gonna get disqualified.

Running warm up/down 4:54 intensity: (14 @1) + (26 @2) + (4:14 @3) 0.75 km (6:30 / km) +9m 6:08 / km
ahr:145 max:161 shoes: Nike Air Zoom Pegasus 35

Friday May 3, 2019 #

Note
(rest day)

Thursday May 2, 2019 #

6 PM

Running warm up/down 10:05 intensity: (4:05 @1) + (5:28 @2) + (32 @3) 1.76 km (5:43 / km) +214m 3:33 / km
ahr:125 max:146 shoes: Inov8 X Talons 212

◪ 29:07 intensity: (43 @1) + (12:52 @2) + (11:17 @3) + (4:15 @4) *** 3.7 km (7:52 / km) +165m 6:26 / km
ahr:147 max:181 15c shoes: Inov8 X Talons 212

WCOC Event - Lahore

Nope. Not fully recovered yet. Was going fine if slightly too hard. Then got to 15 and almost fell asleep. Called it a day and walked back.
C • Pakistan? 3

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