Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 7 days ending Mar 5, 2017:

activity	#	time	miles		km		+m				load
◪	5	3:59:43	12.77	(18:46)	20.55	(11:40)	513	74 /	78c	94%	2250729.3
PE	2	1:30:00									900000.0
Cross Training	2	1:00:01									600333.3
Running	4	16:54	1.71	(9:53)	2.75	(6:09)	35				154833.3
Total	9	6:46:38	14.48		23.3		548	74 /	78c	94%	3905895.8

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Sunday Mar 5, 2017 #

10 AM

Running warm up/down (NWJS Training) 5:12 [3] 0.7 km (7:26 / km)
shoes: Inov8 Roclites 295

◪ (NWJS Training) 22:37 [3] ***** 2.03 km (11:08 / km) +68m 9:33 / km
spiked:6/6c shoes: Inov8 Roclites 295

Attackpoints exercise

◪ (NWJS Training) 40:43 [3] ***** 2.83 km (14:23 / km) +53m 13:09 / km
spiked:10/11c shoes: Inov8 Roclites 295

Visualisation control pick

2 PM

Running warm up/down (NWJS Training) 2:45 [3] 0.52 km (5:17 / km) +24m 4:18 / km
shoes: Inov8 Roclites 295

◪ (NWJS Training) 22:04 [3] ***** 1.65 km (13:22 / km) +74m 10:55 / km
spiked:7/7c shoes: Inov8 Roclites 295

Long legs

◪ (NWJS Training) 26:34 [3] ***** 1.79 km (14:51 / km) +96m 11:42 / km
spiked:7/7c shoes: Inov8 Roclites 295

Control Pick

(which had a longer leg than in the long legs course)

Saturday Mar 4, 2017 #

11 AM

Running warm up/down (NWJS Training) 6:07 [3] 1.01 km (6:03 / km)
shoes: Inov8 X Talons 212

◪ (NWJS Training) 34:48 [3] ***** 2.81 km (12:23 / km) +70m 11:01 / km
spiked:7/8c shoes: Inov8 X Talons 212

◪ (NWJS Training) 26:19 [3] ***** 2.26 km (11:39 / km) +29m 10:57 / km
spiked:7/7c shoes: Inov8 X Talons 212

Relocation Exercise with Joe H

Messed up 2 bc of an area of unmapped trees

2 PM

◪ (NWJS Training) 18:20 [3] ***** 1.58 km (11:36 / km) +47m 10:06 / km
spiked:4/4c shoes: Inov8 X Talons 212

Another Relocation exercise this time with Dan

◪ (NWJS Training) 30:33 [3] ***** 2.11 km (14:29 / km) +28m 13:35 / km
spiked:12/12c shoes: Inov8 X Talons 212

Clock Relay with Breezenballs

Missed 3 cause he put it in the wrong place

8 PM

Cross Training intervals 1 [5]

Cannon moving

Friday Mar 3, 2017 #

10 AM

PE (Football) 45:00 [3]
shoes: Adidas Football shoes

Thursday Mar 2, 2017 #

5 PM

Running warm up/down 2:50 [1] 0.52 km (5:27 / km) +11m 4:56 / km
shoes: Inov8 X Talons 212

◪ 17:45 [4] *** 3.49 km (5:05 / km) +48m 4:46 / km
spiked:14/16c shoes: Inov8 X Talons 212

WCOC Spring Series Harris Park - 17:43 - 2.7km

Time losses:
3-4: ~20s - missed the second alleyway
5-6: ~5s - didn't punch first time so had to turn back
8-9: ~5s - punched 11 first
15-16: ~10s - didn't notice 16 and almost went to the finish
Total: ~40s

Map

Wednesday Mar 1, 2017 #

1 PM

PE (Volleyball) 45:00 [3]
shoes: Nike Revolution 3

6 PM

Cross Training (Football) 1:00:00 [3]
shoes: Nike Hypervenom astros

Tuesday Feb 28, 2017 #

Note
(rest day)

Monday Feb 27, 2017 #

Note
(rest day)

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