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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 7 days ending Jun 17:

activity # timemileskm+mload
  Running5 3:13:24 21.48(9:00) 34.56(5:36) 25119340.0
  4 2:20:35 15.53(9:03) 25.0(5:37) 24314058.3
  Total7 5:33:59 37.01(9:01) 59.56(5:36) 49433398.3

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SaSuMoTuWeThFr

Thursday Jun 16 #

7 PM

Running 30:59 intensity: (24:12 @1) + (4:12 @2) + (2:35 @3) 6.32 km (4:54 / km) +86m 4:35 / km
ahr:148 max:163

Easy Plod

Wednesday Jun 15 #

5 PM

1:03:53 intensity: (29:00 @1) + (33:49 @2) + (1:04 @3) 8.57 km (7:27 / km) +151m 6:51 / km
ahr:150 max:171

WU

WAROC Event - Simpson Ground

3 Loops going through some very nice terrain.

CD

Tuesday Jun 14 #

12 PM

Running intervals 1:03:49 intensity: (55:47 @1) + (6:59 @2) + (1:03 @3) 9.85 km (6:29 / km) +33m 6:22 / km
ahr:131 max:164

WU

2 * 2 Laps [~2 mins], 2 * 1 Lap [~3 mins]

Original plan was 10T, 4 * Lap [~3 mins] but couldn't hack it so started to make it up as I went along

CD

Monday Jun 13 #

6 PM

Running 31:11 intensity: (18:57 @1) + (11:10 @2) + (1:04 @3) 6.35 km (4:54 / km) +81m 4:37 / km
ahr:147 max:162

Easy Ploddo

Sunday Jun 12 #

11 AM

39:20 intensity: (34:14 @1) + (3:18 @2) + (1:48 @3) 8.0 km (4:55 / km) +62m 4:44 / km
ahr:146 max:159

WU

British Sprints - Heats

Mix-up with bibs ended up with us starting 30s after Wozzle so could see him at the start and then towards the end as I caught up.

CD
2 PM

Running warm up/down 10:05 intensity: (10:00 @1) + (5 @3) 1.98 km (5:06 / km) +7m 5:01 / km
ahr:141 max:153

21:58 intensity: (8:46 @1) + (11:37 @2) + (1:35 @3) 4.74 km (4:38 / km) +18m 4:33 / km
ahr:152 max:169 shoes: Nike ZoomX Streakfly

British Sprint Champs - 5th

Poor race. Started off not having a clue where I was going out the start so binned 30s taking a shit route. Cleaned it up a bit to 5 where I misread the map so took the wrong route and lost ~10s. 5s lost at 8 due to some inconsistent mapping, then due to the same dodgy mapping ended up jumping down a 1.5m wall which was marked as crossable. Clean through 10-13 but stopped on the exit of 13 to pick a route. Coming out of 15 got confused on the steps and lost 5s. Misread the map again at 17 and took a bad route to 18. On 20 was looking at the description and thought it said East Side of Stairway so was confused when I got into the circle, ended up running past is then turned round and saw it. Clean for the rest of the course.

Running warm up/down 25:21 intensity: (6:02 @1) + (17:58 @2) + (1:21 @3) 4.77 km (5:19 / km) +44m 5:05 / km
ahr:155 max:171

Just kept on going

Saturday Jun 11 #

2 PM

Running warm up/down 15:55 [1] 2.68 km (5:56 / km)
ahr:135 max:152

15:24 intensity: (13:01 @1) + (1:58 @2) + (25 @3) 3.69 km (4:11 / km) +13m 4:06 / km
ahr:148 max:170 shoes: Nike ZoomX Streakfly

British Spring Relay - 4th

Apart from getting ran through by the big boys and jumping into a bush and coming off worst nothing interesting.

Running warm up/down 15:18 intensity: (15:09 @1) + (7 @2) + (2 @3) 2.49 km (6:08 / km)
ahr:141 max:156

Running 46 [1] 0.12 km (6:23 / km)
ahr:115 max:128

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