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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sunley

In the 7 days ending Sep 17:

activity # timemileskm+m
  Orienteering3 3:52:38 18.65(12:28) 30.01(7:45) 121274 /87c85%
  Cycling1 1:06:02 3.57 5.75 254
  Running3 49:36 5.76(8:37) 9.27(5:21) 145
  Total5 5:48:16 27.98 45.03 161174 /87c85%
  [1-5]5 5:46:29

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Sunday Sep 17 #

11 AM

Orienteering 2:02:24 intensity: (1:01 @2) + (49:01 @3) + (1:04:21 @4) + (8:01 @5) ***** 12.01 km (10:12 / km) +923m 7:22 / km
ahr:158 max:188 spiked:10/15c shoes: Inov8 X Talons 212

WCOC Triple O - Long — 122:17 - 8.3km

Map / Results

Not a very good run. Messed up 1 and proceeded to choose the wrong route to 2. To 6 spent about 2 minutes trying to escape the bracken. Main mistake was at 8 where I'd got down to the path ran along for a bit when all of a sudden the path disappeared and has to scramble up to another path. After that I couldn't find the control and came across a massive path that wasn't mapped. Only other mistake came at 11 where the control was definitely not in the right place.

Orienteering 29:58 intensity: (14 @2) + (57 @3) + (26:49 @4) + (1:58 @5) *** 5.44 km (5:31 / km) +51m 5:16 / km
ahr:167 max:179 spiked:15/16c shoes: Inov8 X Talons 212

WCOC Triple O - Middle — 29:38 - 3.9km

Map / Results

Got back from the Long and was told I couldn't do the middle because I was too young. Fortunately Martin Skinner offered to shadow me so I went round with him. No real mistakes just couldn't find the control at 9. Checked the routes and I seemed to pick the right ones.

Orienteering 12:59 intensity: (5 @2) + (21 @3) + (8:38 @4) + (3:55 @5) *** 2.23 km (5:49 / km) +13m 5:39 / km
ahr:173 max:184 spiked:15/15c shoes: Inov8 X Talons 212

WCOC Triple O - Sprint — 12:58 - 1.5km

Map / Results

Getting really tired by now so didn't have the energy to push myself. Again no mistakes and right routes.

Saturday Sep 16 #

11 AM

Running warm up/down (WU + Drills) 15:20 intensity: (8 @0) + (17 @1) + (9:27 @2) + (5:28 @3) 2.31 km (6:39 / km) +82m 5:39 / km
ahr:123 max:142 shoes: Inov8 Mudclaw 300

Orienteering race 51:36 intensity: (35 @0) + (4:04 @1) + (17:10 @2) + (1:37 @3) + (22:20 @4) + (5:50 @5) ***** 6.73 km (7:40 / km) +206m 6:39 / km
ahr:144 max:181 spiked:17/21c shoes: Inov8 Mudclaw 300

Dales Weekend - Attermire - Blue — 51:23 - 5.4km 195m

Map / Results



Relive

Friday Sep 15 #

Note
(rest day)

Thursday Sep 14 #

5 PM

Running 13:00 intensity: (48 @0) + (36 @1) + (11:02 @2) + (34 @3) 2.36 km (5:31 / km) +16m 5:20 / km
ahr:116 max:133

Orienteering tempo 15:41 intensity: (16 @0) + (28 @1) + (14:28 @2) + (29 @3) *** 3.6 km (4:21 / km) +20m 4:14 / km
ahr:114 max:129 spiked:17/20c shoes: Inov8 X Talons 212

WCOC event - Vulcan Park — 15:40 - 2.6km

Map / Results

Nice run, a few 10 second mistakes. It's a nice area for sprint just with the mandem running around shanking all the controls it dampens the spirit of the event a bit. Although they only got 2 controls so not too bad.

3D rerun \ Relive \ Routes

Running warm up/down (WD) 2:09 intensity: (5 @1) + (39 @2) + (1:24 @3) + (1 @4) 0.35 km (6:10 / km)
ahr:133 max:157 shoes: Inov8 X Talons 212

Wednesday Sep 13 #

5 PM

Cycling 45:32 intensity: (11 @1) + (11:33 @2) + (33:05 @3) + (43 @4) +181m
ahr:137 max:158

17.6km, 23.2km/h

Started off doing a 12km loop twice, went slow on the downhills as they were proper sketchy. All fine except the last km where there was a tractor cutting the hedge and even though he moved over I still had to go into the grass.

Second loop started off fine going slowly on the descents again. And then just before I got into Greysouthen my handlebars suddenly were pointing about 60° to the right but I was still going straight. Stopped and put them back in line and carried on, got to the bottom of the hill and it was off again...

Cycling 20:30 intensity: (22 @1) + (1:52 @2) + (17:04 @3) + (1:12 @4) 5.75 km (16.8 kph) +72m
ahr:145 max:158

5.7km, 16.2km/h

...Stopped again to pit them right. Decided to take it very slowly on the way back and only had to stop a few timed to make sure they were properly aligned.

Nice ride just a bit annoyed at what happened with my bike.

Tuesday Sep 12 #

5 PM

Running 19:07 intensity: (16 @1) + (1:07 @2) + (17:30 @3) + (14 @4) 4.26 km (4:30 / km) +47m 4:15 / km
ahr:131 max:158

Nice easy run, took a bit faster than usual. Got to the end and there had been a crash a few minutes before I'd got there.

Monday Sep 11 #

Note
(rest day)

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