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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 7 days ending Nov 12, 2017:

activity # timemileskm+mload
  3 3:55:57 16.56(14:15) 26.66(8:51) 148549 /53c92%276.4
  Running3 39:56 4.16(9:37) 6.69(5:58) 14260.5
  Total4 4:35:53 20.72(13:19) 33.34(8:16) 162749 /53c92%337.0
  [1-5]4 4:30:37

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

10 AM

2:00:05 intensity: (52 @1) + (7:55 @2) + (1:00:37 @3) + (39:01 @4) + (11:40 @5) 13.46 km (8:55 / km) +828m 6:49 / km
ahr:152 max:202

Copeland Chase - 2 hours — 585 points

Felt good for the whole course. Very nice area. Only two slip ups on the whole course.

Saturday Nov 11, 2017 #

10 AM

Running warm up/down 3:53 intensity: (31 @0) + (22 @1) + (3:00 @2) 0.74 km (5:13 / km) +11m 4:52 / km
ahr:109 max:121 shoes: Inov8 Mudclaw 300

31:57 intensity: (39 @0) + (10:54 @1) + (20:24 @2) **** 3.2 km (9:58 / km) +234m 7:18 / km
ahr:107 max:123 spiked:11/12c shoes: Inov8 Mudclaw 300

36:09 intensity: (3:38 @0) + (10:06 @1) + (21:28 @2) + (57 @3) **** 2.89 km (12:31 / km) +175m 9:37 / km
ahr:106 max:141 spiked:13/14c shoes: Inov8 Mudclaw 300

tempo 8:41 intensity: (28 @0) + (18 @1) + (4:14 @2) + (3:40 @3) + (1 @4) *** 1.29 km (6:42 / km) +40m 5:48 / km
ahr:122 max:156 spiked:8/8c shoes: Inov8 Mudclaw 300

Friday Nov 10, 2017 #

Note
(rest day)

Far too many this week

Thursday Nov 9, 2017 #

6 PM

Running warm up/down 10:38 intensity: (18 @1) + (5 @2) + (3:10 @3) + (7:05 @4) 2.0 km (5:19 / km) +16m 5:07 / km
ahr:157 max:175 shoes: Inov8 X Talons 212

39:05 intensity: (15 @2) + (44 @3) + (36:35 @4) + (1:31 @5) 5.81 km (6:44 / km) +208m 5:42 / km
ahr:167 max:182 spiked:17/19c shoes: Inov8 X Talons 212

Just taking it nice and easy. Wasn't pushing at all. Few slip ups including a pretty big directional error at 14.

Wednesday Nov 8, 2017 #

Note
(rest day)

Tuesday Nov 7, 2017 #

4 PM

Running (Terrain) 25:25 intensity: (10 @2) + (2:40 @3) + (22:28 @4) + (7 @5) 3.94 km (6:27 / km) +115m 5:37 / km
ahr:163 max:178 shoes: Inov8 Mudclaw 300

Monday Nov 6, 2017 #

Note
(rest day)

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