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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sunley

In the 7 days ending Sep 10:

activity # timemileskm+m
  Orienteering4 2:00:18 10.41(11:33) 16.75(7:11) 32260 /69c86%
  Cycling3 1:44:04 542
  Running4 28:36 3.54(8:04) 5.7(5:01) 62
  PE1 20:00
  Stretching / Rolling1 15:00
  Total11 4:47:58 13.95 22.45 92560 /69c86%
  [1-5]10 4:31:39

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MoTuWeThFrSaSu

Sunday Sep 10 #

6 AM

Running warm up/down (WU) 2:57 intensity: (8 @0) + (10 @1) + (21 @2) + (2:18 @3) 0.44 km (6:45 / km)
ahr:125 max:141 shoes: Inov8 X Talons 212

Orienteering race 36:48 intensity: (19 @0) + (26 @1) + (27:26 @2) + (7:44 @3) + (53 @4) **** 6.23 km (5:54 / km) +103m 5:27 / km
ahr:121 max:167 spiked:14/17c shoes: Inov8 X Talons 212

Peter Palmers 2017 - Light Green — 36:39 - 4.7km

2nd 4th

Map / Results

Alright run, messed up the first control losing about 1:30. After that it was good up till 9 saw another control that looked in the right place. Carried on till the right area, tried to go through the brambles but shredded my leg so turned round. Fine through the spectator control but got confused when I came out of it and lost about 20s. Dieing on the last loop and struggled getting through the terrain.

Saturday Sep 9 #

11 AM

Running warm up/down (WU) 2:16 intensity: (12 @0) + (13 @1) + (52 @2) + (59 @3) 0.43 km (5:18 / km) +17m 4:26 / km
ahr:119 max:145 shoes: Inov8 Mudclaw 300

Orienteering 38:49 intensity: (7 @0) + (1:34 @1) + (2:36 @2) + (32:25 @3) + (2:07 @4) 3.96 km (9:48 / km) +105m 8:39 / km
ahr:141 max:164 spiked:9/12c shoes: Inov8 Mudclaw 300

12 PM

Running warm up/down (WU) 3:30 [3] 0.6 km (5:50 / km)
shoes: Inov8 Mudclaw 300

1 PM

Orienteering 22:53 intensity: (22 @0) + (5 @1) + (2:45 @2) + (15:35 @3) + (3:58 @4) + (8 @5) 2.24 km (10:13 / km) +90m 8:31 / km
ahr:140 max:182 spiked:17/17c shoes: Inov8 Mudclaw 300

Friday Sep 8 #

PE 20:00 [3]
(rest day) shoes: Adidas

Thursday Sep 7 #

5 PM

Orienteering tempo 21:48 intensity: (5:26 @3) + (15:55 @4) + (27 @5) *** 4.32 km (5:03 / km) +23m 4:55 / km
ahr:158 max:187 spiked:20/23c shoes: Trespass Diversion

WCOC event - Allonby — 21:45 - 3.5km

Very scrappy in the circle with mistakes on most of the controls in the dunes

Wednesday Sep 6 #

6 PM

Running 19:53 intensity: (3 @0) + (4 @1) + (21 @2) + (17:40 @3) + (1:45 @4) 4.24 km (4:42 / km) +45m 4:27 / km
ahr:146 max:164 shoes: Trespass Diversion

9 PM

Stretching / Rolling 15:00 [0]

Tuesday Sep 5 #

Note
(rest day)

Schools hit me :(

Monday Sep 4 #

11 AM

Cycling 45:38 intensity: (8 @0) + (7:03 @1) + (19:47 @2) + (14:55 @3) + (3:45 @4) +273m
ahr:126 max:169

14.72km, 18.4km/h
2 PM

Cycling 31:09 intensity: (9 @1) + (1:33 @2) + (29:02 @3) + (25 @4) +162m
ahr:144 max:164

10.18km, 19.6km/h

Cycling 9:08 intensity: (6:31 @3) + (2:37 @4) +26m
ahr:151 max:159

3.6km, 23.6km/h
4 PM

Cycling 18:09 intensity: (45 @1) + (4:22 @2) + (13:02 @3) +81m
ahr:126 max:135

6.12km, 20.2km/h

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