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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 7 days ending Sep 29, 2017:

activity # timemileskm+mload
  Running6 2:48:43 19.0(8:53) 30.58(5:31) 3981177466.6
  ◪3 1:57:35 12.27(9:35) 19.75(5:57) 24087 /96c90%960420.8
  Cycling1 36:30 151182500.0
  Total6 5:22:48 31.28 50.33 79087 /96c90%2320387.5
  [1-5]6 5:21:59
averages - rhr:46

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SaSuMoTuWeThFr

Friday Sep 29, 2017 #

Note
rhr:46 (rest day)

Thursday Sep 28, 2017 #

Event: Autumn Series - Memorial Gardens
 
5 PM

Running warm up/down (WU) 7:54 intensity: (7 @0) + (9 @1) + (26 @2) + (7:12 @3) 1.67 km (4:45 / km) +2m 4:43 / km
ahr:138 max:146 shoes: Adidas

◪ 15:09 intensity: (14 @1) + (2:23 @2) + (12:29 @3) + (3 @4) *** 3.3 km (4:36 / km) +2m 4:35 / km
ahr:131 max:157 spiked:23/24c shoes: Adidas

Old map - missed 17

◪ tempo 11:55 intensity: (12 @1) + (11 @2) + (11:32 @3) *** 2.75 km (4:20 / km) +2m 4:19 / km
ahr:140 max:150 spiked:27/27c shoes: Adidas

Mass start with Joe, Ben B, and Charlie. 1 second behind charlie, which I lost on the run in.

◪ intervals 7:55 intensity: (9 @1) + (10 @2) + (7:09 @3) + (27 @4) *** 1.5 km (5:17 / km)
ahr:148 max:162 spiked:15/15c shoes: Adidas

1 fast leg, 1 slow around the short missing out the ones in the maze.
C • avec moi 2

Wednesday Sep 27, 2017 #

4 PM

Running long 1:02:52 intensity: (1 @0) + (15 @1) + (18 @2) + (43:21 @3) + (18:57 @4) 12.07 km (5:12 / km) +158m 4:53 / km
ahr:148 max:166 shoes: Adidas

Standard 12km route
C • Road 3

Tuesday Sep 26, 2017 #

6 PM

Running warm up/down (WU) 15:01 intensity: (13 @0) + (26 @1) + (10 @2) + (3:21 @3) + (10:17 @4) + (34 @5) 3.12 km (4:49 / km) +13m 4:43 / km
ahr:154 max:188 shoes: Adidas

Running intervals 15:03 intensity: (9:41 @3) + (5:22 @4) 2.5 km (6:01 / km) +13m 5:52 / km
ahr:154 max:172 shoes: Adidas

2 sets of 4 * 300 [30s] with 1:30 in between sets


Times:
1.02, 04, 07, 03, 08, 06, 08

Running warm up/down (WD) 21:54 intensity: (27 @2) + (14:27 @3) + (7:00 @4) 4.16 km (5:16 / km) +45m 5:00 / km
ahr:151 max:171 shoes: Adidas

Monday Sep 25, 2017 #

5 PM

Cycling (MTB) 20:13 [1] +119m
ahr:132 max:154

5.69km, 16.9km/h
C • with nick? 3

Running (Terrain) 22:11 intensity: (8:29 @3) + (13:42 @4) 3.99 km (5:33 / km) +133m 4:46 / km
ahr:157 max:173 shoes: Inov8 Mudclaw 300

Cycling (MTB) 16:17 [1] +33m
ahr:117 max:131

5.62km, 20.7km/h

Sunday Sep 24, 2017 #

Event: Junior Inter Regional Championships Relays
 

Note

One year on attackpoint
C • Happy 2
9 AM

Running warm up/down (WU + Drills) 9:04 intensity: (4 @0) + (7 @1) + (2:44 @2) + (6:09 @3) 1.35 km (6:43 / km) +2m 6:40 / km
ahr:128 max:139 shoes: Inov8 Mudclaw 300

◪ race 31:04 intensity: (18 @0) + (14 @1) + (4:34 @2) + (6:06 @3) + (18:04 @4) + (1:48 @5) **** 4.98 km (6:15 / km) +32m 6:03 / km
ahr:155 max:188 spiked:10/12c shoes: Inov8 Mudclaw 300

JIRCS Relay - Blackheath - Leg 2 — 31:02 - 3.6km

Map / Results

Saturday Sep 23, 2017 #

Event: Junior Inter Regional Championships Individual
 
1 PM

Running warm up/down (WU + Drills) 10:02 intensity: (13 @1) + (40 @2) + (8:51 @3) + (18 @4) 1.11 km (9:03 / km) +18m 8:22 / km
ahr:134 max:166 shoes: Inov8 X Talons 212

◪ race 51:32 intensity: (6 @0) + (15 @1) + (7 @2) + (8:53 @3) + (25:59 @4) + (16:12 @5) **** 7.23 km (7:08 / km) +204m 6:15 / km
ahr:166 max:186 spiked:12/18c shoes: Inov8 X Talons 212

JIRCS Individual - Winterfold - M14 — 50:43 - 5.3km 170m

Map / Results

Running warm up/down (CD) 4:42 intensity: (10 @2) + (22 @3) + (4:10 @4) 0.62 km (7:38 / km) +15m 6:49 / km
ahr:162 max:173 shoes: Inov8 X Talons 212

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