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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 7 days ending Nov 6, 2017:

activity # timemileskm+mload
  ◪5 4:03:33 14.12(17:15) 22.72(10:43) 110783 /92c90%1949879.1
  Running5 1:29:09 9.63(9:15) 15.5(5:45) 2311096416.6
  Total7 5:32:42 23.75(14:00) 38.22(8:42) 133983 /92c90%3046295.8
  [1-5]7 5:32:10

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TuWeThFrSaSuMo

Monday Nov 6, 2017 #

Note
(rest day)

Sunday Nov 5, 2017 #

Event: AIRE Event in the North West
 
10 AM

Running (WU) 5:56 intensity: (20 @0) + (23 @1) + (13 @2) + (5:00 @3) 0.78 km (7:35 / km) +42m 5:59 / km
ahr:130 max:151 shoes: Inov8 X Talons 212

◪ race 56:48 intensity: (9 @0) + (35 @1) + (15:14 @2) + (40:50 @3) ***** 6.08 km (9:20 / km) +315m 7:25 / km
ahr:128 max:144 spiked:19/21c shoes: Inov8 X Talons 212

AIRE event - Great Tower - Blue -- 56:37 - 5.2km 285m

Map / Results

Saturday Nov 4, 2017 #

11 AM

Running warm up/down 2:32 intensity: (7 @1) + (48 @2) + (1:37 @3) 0.28 km (9:11 / km) +15m 7:12 / km
ahr:128 max:148 shoes: Inov8 Mudclaw 300

◪ 1:02:27 intensity: (3 @0) + (2:18 @1) + (6:12 @2) + (49:29 @3) + (4:21 @4) + (4 @5) **** 5.29 km (11:48 / km) +270m 9:24 / km
ahr:140 max:180 spiked:15/18c shoes: Inov8 Mudclaw 300

2 PM

◪ 18:08 intensity: (1 @1) + (11 @2) + (7:52 @3) + (10:04 @4) **** 1.68 km (10:46 / km) +92m 8:27 / km
ahr:155 max:171 spiked:5/6c shoes: Inov8 Mudclaw 300

◪ 36:31 intensity: (41 @1) + (6:32 @2) + (11:04 @3) + (17:06 @4) + (1:08 @5) *** 2.48 km (14:45 / km) +83m 12:38 / km
ahr:149 max:187 spiked:12/12c shoes: Inov8 Mudclaw 300

7 PM

◪ 33:59 intensity: (2:38 @1) + (12:56 @2) + (18:05 @3) + (20 @4) *** 2.42 km (14:01 / km) +127m 11:07 / km
ahr:127 max:162 spiked:7/9c shoes: Inov8 Mudclaw 300

Thursday Nov 2, 2017 #

5 PM

Running warm up/down 13:18 intensity: (11 @1) + (36 @2) + (12:31 @3) 2.52 km (5:16 / km) +43m 4:52 / km
ahr:137 max:153 shoes: Inov8 Mudclaw 300

◪ tempo 35:40 intensity: (19 @1) + (48 @2) + (19:24 @3) + (13:32 @4) + (1:37 @5) *** 4.76 km (7:29 / km) +220m 6:05 / km
ahr:149 max:181 spiked:25/26c shoes: Inov8 Mudclaw 300

WCOC event - Slate Fell — 35:38 - 4.1km

Decent run. Got caught by Al at 2 and insta dropped. Lost 10s when Louis nicked the control box. But all other mistakes where small 5s or so.
C • Don't know what to ur talki... 2

Wednesday Nov 1, 2017 #

4 PM

Running 35:01 intensity: (6 @3) + (4:00 @4) + (30:55 @5) 6.84 km (5:07 / km) +95m 4:47 / km
ahr:184 max:202 shoes: Adidas

Heart a bit odd as it didn't feel hard except for the last k where there were some slight plumbing issues.

Tuesday Oct 31, 2017 #

4 PM

Running warm up/down (WU) 11:24 intensity: (16 @1) + (9 @2) + (10:59 @3) 1.93 km (5:54 / km) +14m 5:42 / km
ahr:149 max:155 shoes: Inov8 Mudclaw 300

Running intervals 15:07 intensity: (37 @2) + (12:39 @3) + (1:51 @4) 2.3 km (6:34 / km) +22m 6:16 / km
ahr:145 max:157 shoes: Inov8 Mudclaw 300

Field Reps

8 * 270m [45s]

Times:
1.18, 09, 16, 10, 17, 09, 16, 06

270m because that's the length of the field. Odd reps were most likely slightly uphill and evens downhill.
C • The classic 3

Running warm up/down (WD) 5:51 intensity: (20 @2) + (32 @3) + (4:59 @4) 0.85 km (6:54 / km)
ahr:155 max:160 shoes: Inov8 Mudclaw 300

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