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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 7 days ending Oct 6, 2017:

activity # timemileskm+mload
  Running7 3:07:02 21.09(8:52) 33.94(5:31) 4001289175.0
  ◪4 59:32 6.68(8:55) 10.74(5:32) 17071 /77c92%517004.2
  Total7 4:06:34 27.76(8:53) 44.68(5:31) 57071 /77c92%1806179.1
  [1-5]7 4:06:31

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SaSuMoTuWeThFr

Friday Oct 6, 2017 #

Note
(rest day)

Thursday Oct 5, 2017 #

Event: Autumn Series - Castle Park (Whitehaven) Micro-O
 
5 PM

Running warm up/down 10:32 intensity: (8 @2) + (1:39 @3) + (8:45 @4) 1.96 km (5:22 / km) +68m 4:34 / km
ahr:161 max:170 shoes: Inov8 X Talons 212

◪ 4:15 intensity: (12 @2) + (4:02 @3) + (1 @4) 0.7 km (6:04 / km) +3m 5:56 / km
ahr:143 max:156 shoes: Inov8 X Talons 212

1st - 47s ahead of 2nd (David)

◪ 5:19 [3] 0.86 km (6:11 / km) +3m 6:04 / km
ahr:144 max:151 shoes: Inov8 X Talons 212

1st - 6s ahead of 2nd (Ben G)

◪ 2:50 intensity: (21 @1) + (5 @2) + (1:32 @3) + (52 @4) 0.45 km (6:19 / km)
ahr:145 max:168 shoes: Inov8 X Talons 212

1st (nc) - 126s ahead of 2nd (Matthew Smith-Jackson)

Running warm up/down 12:09 intensity: (12 @1) + (24 @2) + (11:25 @3) + (8 @4) 2.4 km (5:04 / km) +8m 4:59 / km
ahr:142 max:156 shoes: Inov8 X Talons 212

◪ race 6:00 [3] 0.91 km (6:37 / km) +2m 6:33 / km
ahr:142 max:150 spiked:24/27c shoes: Inov8 X Talons 212

1st (course) - 4s ahead of 2nd (Joe)

1st (gaffle) - 83s ahead of 2nd (Kate)

Wednesday Oct 4, 2017 #

4 PM

Running 30:00 intensity: (34 @2) + (20:08 @3) + (9:18 @4) 6.16 km (4:52 / km) +65m 4:37 / km
ahr:152 max:163 shoes: Adidas

Easy 30

Tuesday Oct 3, 2017 #

6 PM

Running 32:28 intensity: (17 @1) + (25 @2) + (25:07 @3) + (6:39 @4) 6.43 km (5:03 / km) +32m 4:55 / km
ahr:147 max:166 shoes: Adidas

Monday Oct 2, 2017 #

5 PM

Running 56:11 intensity: (12 @1) + (22 @2) + (23:10 @3) + (32:10 @4) + (17 @5) 9.63 km (5:50 / km) +194m 5:18 / km
ahr:157 max:191

C • Nice 1

Sunday Oct 1, 2017 #

11 AM

Running 11:50 intensity: (1:22 @2) + (10:28 @3) 1.87 km (6:19 / km) +14m 6:05 / km
ahr:134 max:155

Running 4:56 intensity: (3 @0) + (25 @1) + (14 @2) + (4:04 @3) + (10 @4) 0.72 km (6:51 / km)
ahr:136 max:157

◪ race 17:40 intensity: (25 @1) + (10 @2) + (9:35 @3) + (6:00 @4) + (1:30 @5) **** 2.69 km (6:34 / km) +98m 5:33 / km
ahr:155 max:182 spiked:15/15c shoes: Inov8 X Talons 212

British Middle - Wendover Woods M14 — 16:52 - 2.6km 90m

Map / Results

Definitely my cleanest race at a national level. No mistakes at all in the whole race.
C • Thanks for the safety pin ! 3

Saturday Sep 30, 2017 #

Event: British Sprint & Middle Champs
 
10 AM

Running warm up/down (WU + Drills) 9:54 intensity: (1:24 @1) + (4:56 @2) + (3:34 @3) 1.78 km (5:34 / km) +7m 5:28 / km
ahr:120 max:136 shoes: Inov8 X Talons 212

◪ race 10:46 intensity: (36 @1) + (10:09 @2) + (1 @3) *** 2.39 km (4:30 / km) +37m 4:10 / km
ahr:115 max:126 spiked:15/16c shoes: Inov8 X Talons 212

British Sprints - Campbell Park - M14 HEATS — 10:36 - 2.1km 45m

Map / Results

Very clean race with no proper mistakes except for a big hesitation on 7 because I had started navigating to 6 instead of 7. Lost about 10s from that but nothing else
C • U gonna 1
2 PM

Running warm up/down (WU) 6:57 intensity: (3 @1) + (11 @2) + (36 @3) + (6:07 @4) 1.2 km (5:48 / km) +3m 5:43 / km
ahr:160 max:172 shoes: Inov8 X Talons 212

C • Circle 2

Running warm up/down (WU + Drills) 4:23 intensity: (7 @2) + (1:34 @3) + (2:42 @4) 0.61 km (7:12 / km)
ahr:153 max:168 shoes: Inov8 X Talons 212

◪ race 12:42 intensity: (10 @1) + (18 @2) + (5:24 @3) + (3:50 @4) + (3:00 @5) *** 2.74 km (4:38 / km) +27m 4:25 / km
ahr:160 max:190 spiked:17/19c shoes: Inov8 X Talons 212

British Sprints - Campbell Park -M14A FINALS — 12:32 - 2.4km 40m

Map / Results

Again very clean just didn't have the speed to match Jim. Maybe a few route choice errors but nothing major.

Running 7:42 intensity: (12 @2) + (42 @3) + (3:57 @4) + (2:51 @5) 1.17 km (6:33 / km) +9m 6:19 / km
ahr:169 max:183

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