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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 7 days ending Dec 10:

activity # timemileskm+m
  Orienteering5 3:43:10 11.34(19:41) 18.25(12:14) 104549 /60c81%
  Running4 1:18:23 8.09(9:42) 13.01(6:01) 262
  Cycling2 1:15:02
  PE1 24:44 2.43(10:10) 3.92(6:19) 109
  Total9 6:41:19 21.86 35.18 141649 /60c81%
  [1-5]9 6:40:43

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MoTuWeThFrSaSu

Sunday Dec 10 #

11 AM

Orienteering 21:56 intensity: (30 @1) + (2:37 @2) + (18:42 @3) + (7 @4) **** 2.12 km (10:20 / km) +65m 8:58 / km
ahr:137 max:158 spiked:6/9c shoes: Inov8 Roclites 295

Orienteering 42:22 intensity: (14:52 @1) + (14:04 @2) + (13:26 @3) *** 2.76 km (15:21 / km) +80m 13:25 / km
ahr:105 max:152 spiked:6/6c shoes: Inov8 X Talons 212

8 PM

Cycling 30:01 [2]
ahr:137 max:149

Saturday Dec 9 #

10 AM

Running warm up/down (WU) 2:52 intensity: (12 @1) + (31 @2) + (2:09 @3) 0.58 km (4:56 / km)
ahr:124 max:141 shoes: Inov8 Mudclaw 300

Orienteering 24:39 intensity: (1 @0) + (1:41 @1) + (20:20 @2) + (2:37 @3) * 3.12 km (7:55 / km) +220m 5:51 / km
ahr:117 max:153 spiked:7/7c shoes: Inov8 Mudclaw 300

12 PM

Orienteering 18:57 intensity: (10:44 @1) + (6:07 @2) + (2:06 @3) **** 1.38 km (13:42 / km) +85m 10:29 / km
ahr:99 max:121 spiked:4/5c shoes: Inov8 Mudclaw 300

Orienteering 19:11 intensity: (10:17 @1) + (5:07 @2) + (3:47 @3) **** 1.12 km (17:11 / km) +73m 12:56 / km
ahr:98 max:124 spiked:2/4c shoes: Inov8 Mudclaw 300

2 PM

Orienteering tempo 22:44 intensity: (26 @0) + (1:38 @1) + (19:19 @2) + (1:21 @3) **** 2.51 km (9:05 / km) +117m 7:22 / km
ahr:116 max:129 spiked:11/12c shoes: Inov8 Mudclaw 300

Running warm up/down (WD) 5:01 intensity: (42 @1) + (4:02 @2) + (17 @3) 0.58 km (8:35 / km) +53m 5:55 / km
ahr:111 max:126 shoes: Inov8 Mudclaw 300

Friday Dec 8 #

9 AM

PE 24:44 intensity: (2:16 @1) + (3:33 @2) + (18:50 @3) + (5 @4) 3.92 km (6:19 / km) +109m 5:33 / km
ahr:132 max:158 shoes: Inov8 Roclites 295

Loop through the farm, slate fell and the forest. Very muddy.

Thursday Dec 7 #

5 PM

Running warm up/down 21:27 intensity: (9 @0) + (5:27 @1) + (11:51 @2) + (4:00 @3) 2.92 km (7:21 / km) +65m 6:37 / km
ahr:113 max:137 shoes: Inov8 Mudclaw 300

Orienteering 1:13:21 intensity: (21:44 @1) + (30:07 @2) + (21:30 @3) *** 5.25 km (13:59 / km) +407m 10:05 / km
ahr:102 max:137 spiked:13/17c shoes: Inov8 Mudclaw 300

WCOC event - Holme Wood — 73:14 - 4.2km 220m

Map / Results

No.

Stupid mistakes at 2, 7, 10 and 13.

Got to 14 and had had enough so just started to walk. Fell over a few times and slipped on the crossing point at 16. Just to round off everything as I crossed the river to 17 I sliced my finger open and it was still bleeding about 3 hours later.

Wednesday Dec 6 #

7 PM

Cycling 45:01 [1]
ahr:110 max:126

Tuesday Dec 5 #

7 PM

Running 49:03 intensity: (10 @1) + (6 @2) + (14:59 @3) + (33:40 @4) + (8 @5) 8.93 km (5:30 / km) +145m 5:05 / km
ahr:161 max:176 shoes: Adidas

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