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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 7 days ending Sep 3:

activity # timemileskm+m
  Orienteering4 3:32:28 16.87(12:36) 27.14(7:50) 98394 /100c94%
  Running5 1:34:20 10.39(9:05) 16.72(5:38) 267
  Stretching / Rolling2 30:00
  Cycling1 18:05
  Total8 5:54:53 27.26 43.87 125094 /100c94%
  [1-5]6 5:24:53
averages - rhr:50

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MoTuWeThFrSaSu

Sunday Sep 3 #

11 AM

Running 7:47 intensity: (36 @1) + (1:27 @2) + (5:44 @3) 1.37 km (5:40 / km) +31m 5:06 / km
ahr:129 max:149

Orienteering tempo 56:03 intensity: (1:36 @1) + (4:57 @2) + (12:07 @3) + (22:24 @4) + (14:59 @5) ***** 7.22 km (7:46 / km) +433m 5:58 / km
ahr:159 max:192 spiked:11/11c shoes: Inov8 X Talons 212

WCOC galoppen - Great Cockup - Blue — 56:03 - 6.3km 250m

Map / Results
5 PM

Cycling intervals 18:05 [3]

8.0km, 26.9km/h


5km [2 min], 2 * 1km [1 min], 2 * 500m [30s]

10.48, 2.13, 2.12, 1.32, 1.19
9 PM

Stretching / Rolling 15:00 [0]
rhr:61

Saturday Sep 2 #

10 AM

Running warm up/down 8:21 intensity: (6 @1) + (29 @2) + (5:50 @3) + (1:56 @4) 1.15 km (7:17 / km)
ahr:146 max:166 shoes: Inov8 Mudclaw 300

Orienteering 28:16 intensity: (14 @1) + (52 @2) + (5:56 @3) + (19:08 @4) + (2:06 @5) ***** 3.76 km (7:32 / km) +9m 7:26 / km
ahr:160 max:181 spiked:19/21c shoes: Inov8 Mudclaw 300

WCOC training - Mawbray

Line, control pick, longer legs

Orienteering tempo 8:27 intensity: (12 @1) + (23 @2) + (59 @3) + (6:48 @4) + (5 @5) 1.55 km (5:26 / km) +4m 5:22 / km
ahr:158 max:178 spiked:13/14c shoes: Inov8 Mudclaw 300

WCOC training - Mawbray

2 man relay
9 PM

Stretching / Rolling 15:00 [0]
rhr:41

Friday Sep 1 #

Note
rhr:48 (rest day)

Thursday Aug 31 #

2 PM

Running warm up/down (WU) 2:50 intensity: (41 @1) + (1:26 @2) + (43 @3) 0.54 km (5:17 / km) +9m 4:53 / km
ahr:117 max:143 shoes: Adidas

Orienteering 21:11 intensity: (8:14 @2) + (5:34 @3) + (7:13 @4) + (10 @5) *** 4.29 km (4:56 / km) +33m 4:45 / km
ahr:140 max:180 spiked:16/17c shoes: Adidas

Added complexity training

Map

Orienteering 21:14 intensity: (10 @2) + (27 @3) + (11:07 @4) + (9:30 @5) *** 4.2 km (5:03 / km) +14m 4:58 / km
ahr:173 max:186 spiked:24/25c shoes: Adidas

Old course from 2014

Map

Running warm up/down (CD) 7:11 intensity: (14 @2) + (1:48 @3) + (5:09 @4) 1.0 km (7:11 / km) +13m 6:45 / km
ahr:159 max:173 shoes: Adidas

5 PM

Running warm up/down 5:39 intensity: (18 @1) + (43 @2) + (4:38 @3) 0.79 km (7:07 / km) +48m 5:29 / km
ahr:133 max:155 shoes: Inov8 X Talons 212

Orienteering 1:17:17 intensity: (46 @1) + (2:14 @2) + (26:15 @3) + (44:41 @4) + (3:21 @5) ***** 6.12 km (12:38 / km) +489m 9:01 / km
ahr:158 max:183 spiked:11/12c shoes: Inov8 X Talons 212

WCOC event - Coledale finale -- 77:17 - 4.9km 390m

Map / Results

Wednesday Aug 30 #

Note
rhr:49 (rest day)

Tuesday Aug 29 #

11 AM

Running 1:02:32 intensity: (10 @1) + (4 @2) + (29:53 @3) + (32:02 @4) + (23 @5) 11.87 km (5:16 / km) +167m 4:55 / km
ahr:153 max:180 shoes: Trespass Diversion

Monday Aug 28 #

Note
rhr:50 (rest day)

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