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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 31 days ending Mar 31, 2022:

activity # timemileskm+mload
  Running28 11:57:01 81.52(8:48) 131.19(5:28) 15854156733.3
  ◪8 3:23:03 24.27(8:22) 39.06(5:12) 6111389345.9
  Total28 15:20:04 105.79(8:42) 170.25(5:24) 21965546079.0

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Thursday Mar 31, 2022 #

1 PM

Running 18:57 intensity: (18:32 @1) + (16 @2) + (9 @3) 3.98 km (4:46 / km) +17m 4:40 / km
ahr:138 max:155 shoes: Nike Pegasus 38

Easy with 5 x 15s strides thrown in

Wednesday Mar 30, 2022 #

6 PM

Running 42:15 intensity: (1:37 @1) + (22:54 @2) + (16:46 @3) + (58 @4) 8.63 km (4:54 / km) +73m 4:42 / km
ahr:170 max:193 shoes: Nike Pegasus 38

Some questionable trace. Feeling good

Tuesday Mar 29, 2022 #

7 PM

Running 28:16 intensity: (9:51 @1) + (7:10 @2) + (10:25 @3) + (50 @4) 5.67 km (4:59 / km) +38m 4:49 / km
ahr:162 max:189 shoes: Nike Pegasus 38

Easy with a few efforts

Sunday Mar 27, 2022 #

10 AM

Running warm up/down 11:39 [1] 1.92 km (6:03 / km)
ahr:118 max:133

◪ 47:25 intensity: (17:56 @1) + (28:33 @2) + (56 @3) 7.76 km (6:06 / km) +180m 5:28 / km
ahr:153 max:175 shoes: VJ Irocks 3 #2

British Relays - Mp

Sent out in 7th a bit down on the people in front, got caught by Tim at 2 and was running with him for a fair bit until he got away at 15. Managed to cock up 16 & 17 letting Dom and Tom Felbaum go through and was a grind to the end.

Saturday Mar 26, 2022 #

Event: British Orienteering Champs 2022
 
6 AM

Running 13:59 [1] 2.78 km (5:02 / km) +15m 4:54 / km
ahr:141 max:152

Shakey
11 AM

Running warm up/down 22:13 intensity: (18:53 @1) + (2:54 @2) + (26 @3) 3.89 km (5:43 / km) +21m 5:34 / km
ahr:135 max:166

◪ race 1:23:39 intensity: (4:11 @1) + (50:21 @2) + (28:58 @3) + (9 @4) 14.06 km (5:57 / km) +305m 5:22 / km
ahr:168 max:187 shoes: VJ Irocks 3 #2

British Long - 5th

Was feeling good for the first 7k then heat started to get to us and bonked a bit.
Caught Adam Methven at 5 and could never get fully away from him and then he managed to get ahead when I took a shit route to 10. Saw him at 11 then didn't until 17 when I caught him again.
All in all not a bad run just not running fast enough as usual.

Running warm up/down 6:20 [1] 0.86 km (7:21 / km) +5m 7:08 / km
ahr:129 max:145

Friday Mar 25, 2022 #

1 PM

Running 19:53 intensity: (10:10 @1) + (8:15 @2) + (1:28 @3) 4.28 km (4:39 / km) +40m 4:27 / km
ahr:147 max:168

Thursday Mar 24, 2022 #

11 AM

Running 14:44 intensity: (12:59 @1) + (38 @2) + (1:07 @3) 2.91 km (5:04 / km) +19m 4:55 / km
ahr:145 max:155

Wednesday Mar 23, 2022 #

5 PM

Running 28:02 intensity: (13:23 @1) + (12:41 @2) + (1:58 @3) 5.58 km (5:01 / km) +41m 4:51 / km
ahr:153 max:168

Saturday Mar 19, 2022 #

6 AM

Running 10:00 [1] 2.03 km (4:55 / km) +18m 4:43 / km
ahr:138 max:147

Shaking
10 AM

Running warm up/down 9:30 [1] 1.79 km (5:18 / km) +19m 5:02 / km
ahr:133 max:149

◪ tempo 13:43 [1] 3.36 km (4:05 / km) +47m 3:49 / km
ahr:140 max:152 shoes: Nike ZoomX Streakfly

Running warm up/down 10:07 [1] 1.86 km (5:27 / km) +28m 5:04 / km
ahr:136 max:148

12 PM

Running warm up/down 9:55 [1] 1.6 km (6:12 / km) +6m 6:05 / km
ahr:117 max:131

◪ tempo 6:52 [1] 1.74 km (3:57 / km) +5m 3:53 / km
ahr:116 max:127 shoes: Nike ZoomX Streakfly

1 PM

Running warm up/down 7:23 [1] 1.19 km (6:12 / km)
ahr:113 max:132

◪ tempo 7:26 [1] 1.92 km (3:52 / km) +7m 3:48 / km
ahr:125 max:140 shoes: Nike ZoomX Streakfly

4 PM

Running warm up/down 5:43 [1] 0.93 km (6:11 / km)
ahr:112 max:123

◪ tempo 7:43 [1] 1.93 km (4:00 / km) +3m 3:59 / km
ahr:122 max:143 shoes: Nike ZoomX Streakfly

Running warm up/down 6:11 [1] 1.1 km (5:38 / km) +2m 5:35 / km
ahr:126 max:134

Friday Mar 18, 2022 #

7 AM

Running 28:45 intensity: (10:07 @1) + (16:52 @2) + (1:46 @3) 5.65 km (5:06 / km) +36m 4:56 / km
ahr:154 max:176

Another morning plod

Thursday Mar 17, 2022 #

8 AM

Running 35:26 intensity: (15:36 @1) + (18:42 @2) + (1:08 @3) 7.08 km (5:00 / km) +60m 4:48 / km
ahr:150 max:166

Morning plod
4 PM

Running 16:40 intensity: (11:16 @1) + (4:58 @2) + (26 @3) 3.41 km (4:53 / km) +17m 4:46 / km
ahr:148 max:162

Got caught out by the rain so bailed early

Tuesday Mar 15, 2022 #

6 PM

Running 16:34 intensity: (13:30 @1) + (2:41 @2) + (23 @3) 2.98 km (5:34 / km)
ahr:144 max:163

Running intervals 37:27 intensity: (30:45 @1) + (5:53 @2) + (49 @3) 6.36 km (5:54 / km) +34m 5:44 / km
ahr:139 max:169 shoes: Nike ZoomX Streakfly

4 * 1k [2], 4 * 200 [200]

Feeling very nice.

Running 11:00 intensity: (9:33 @1) + (1:01 @2) + (26 @3) 1.63 km (6:44 / km)
ahr:143 max:156

Monday Mar 14, 2022 #

7 PM

Running 29:47 intensity: (23:07 @1) + (5:47 @2) + (53 @3) 5.75 km (5:11 / km) +35m 5:02 / km
ahr:148 max:159

Sunday Mar 13, 2022 #

7 PM

Running 44:24 intensity: (41:03 @1) + (2:37 @2) + (44 @3) 8.59 km (5:10 / km) +61m 5:00 / km
ahr:145 max:162

Saturday Mar 12, 2022 #

5 PM

Running 28:08 intensity: (14:04 @1) + (12:22 @2) + (1:42 @3) 5.66 km (4:58 / km) +37m 4:49 / km
ahr:151 max:168

Easy Campus Lap

Friday Mar 11, 2022 #

3 PM

Running 12:19 [1] 2.47 km (4:59 / km) +14m 4:51 / km
ahr:139 max:149 shoes: Nike ZoomX Streakfly

Testing :)
C • Sheeesh 2

Wednesday Mar 9, 2022 #

5 PM

Running 20:18 intensity: (10:53 @1) + (8:15 @2) + (1:10 @3) 4.07 km (4:59 / km) +24m 4:50 / km
ahr:148 max:167

Easy ploddo

Sunday Mar 6, 2022 #

3 PM

Running long 1:35:20 [1] 11.0 km (8:40 / km) +849m 6:15 / km
ahr:121 max:149 shoes: VJ Irocks 3 #2

Skiddaw via Ullock Pike.

Very nice day out. Taking it fairly easy

Saturday Mar 5, 2022 #

9 AM

Running warm up/down 13:18 [1] 2.55 km (5:13 / km) +6m 5:09 / km
ahr:141 max:158

Running 18:18 intensity: (7:33 @1) + (9:36 @2) + (1:09 @3) 5.14 km (3:33 / km) +24m 3:29 / km
ahr:151 max:171 shoes: Nike Pegasus 38

Cramond Parkrun - 18:18

Feeling shit throughout. Some of the fattest positive splitting I've ever seen

Running warm up/down 7:23 intensity: (5:57 @1) + (1:14 @2) + (12 @3) 1.04 km (7:06 / km) +7m 6:52 / km
ahr:139 max:159

12 PM

Running warm up/down 7:09 [1] 1.33 km (5:23 / km) +20m 5:00 / km
ahr:123 max:138

◪ 13:29 [1] 3.19 km (4:13 / km) +19m 4:06 / km
ahr:127 max:150 shoes: Nike Pegasus 38

Liberton Sprintervals

Initially very nice sprinting, then decked it and ended up compassless

Running warm up/down 11:13 [1] 2.0 km (5:36 / km) +18m 5:22 / km
ahr:130 max:147

Thursday Mar 3, 2022 #

6 PM

Running warm up/down 8:18 [1] 1.65 km (5:02 / km)
ahr:141 max:152

◪ 22:46 intensity: (11:58 @1) + (10:28 @2) + (20 @3) 5.08 km (4:29 / km) +47m 4:17 / km
ahr:148 max:166 shoes: NVII Crazylight XXC

FTWN - Liberton

Trying but not all out. Nice course and had to think quite a bit.

Running warm up/down 5:15 [1] 0.91 km (5:45 / km)
ahr:143 max:152

Wednesday Mar 2, 2022 #

5 PM

Running 4:52 [1] 0.93 km (5:14 / km)
ahr:135 max:144 shoes: Nike Pegasus 37

Attempted easy run. Didn't have the right shoes so tried some old ones, feet were hurting from the lack of cushioning so sacked it.

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