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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 7 days ending Jan 27, 2019:

activity # timemileskm+mload
  ◪6 3:38:00 16.68(13:04) 26.85(8:07) 730108c1611479.1
  Running7 2:26:18 15.91(9:12) 25.6(5:43) 2881063441.6
  Cycling1 45:00244583.3
  Total8 6:49:18 32.59 52.45 1018108c2919504.3

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MoTuWeThFrSaSu

Sunday Jan 27, 2019 #

10 AM

◪ 57:12 intensity: (2:15 @1) + (21:56 @2) + (27:33 @3) + (5:28 @4) **** 6.15 km (9:18 / km) +263m 7:40 / km
ahr:146 max:171 11c shoes: VJ Irocks 2

Shminty's Squad - Polmaise

Map Memory, Corridor

Map Memory with Adam followed by a short corridor course. In control for the first half of the corridor then got confused by the rhododendron bushes

Running 2:19 intensity: (28 @2) + (1:51 @3) 0.28 km (8:08 / km)
ahr:151 max:160

1 PM

Running warm up/down 1:48 intensity: (17 @1) + (51 @2) + (40 @3) 0.21 km (8:29 / km) +8m 7:10 / km
ahr:137 max:150 shoes: VJ Irocks 2

◪ tempo 13:58 intensity: (17 @1) + (5 @2) + (5:49 @3) + (7:47 @4) **** 1.82 km (7:40 / km) +53m 6:42 / km
ahr:163 max:173 8c shoes: VJ Irocks 2

Shminty's Squad - Sauchie

Map

Bit of a faster exercise to end with. Some beautiful forest and fun testing out a new punching system

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: VJ Irocks 2

Saturday Jan 26, 2019 #

11 AM

Running warm up/down 7:25 intensity: (2:13 @1) + (1:21 @2) + (3:51 @3) 1.25 km (5:57 / km)
ahr:134 max:159 shoes: Inov8 X Talons 212

◪ 1:04:03 intensity: (4:49 @1) + (30:12 @2) + (28:26 @3) + (36 @4) **** 6.11 km (10:29 / km) +16m 10:21 / km
ahr:141 max:166 21c shoes: Inov8 X Talons 212

Shminty's Squad - Tentsmuire Forest

No Paths, Circles, Windows

3 courses all with focus on direction. Couple of poor controls but compass was mainly good just drifted off near the end.
2 PM

Running warm up/down 2:57 intensity: (10 @1) + (34 @2) + (2:13 @3) 0.47 km (6:14 / km) +17m 5:17 / km
ahr:145 max:151 shoes: Inov8 X Talons 212

◪ intervals 24:58 intensity: (1:05 @1) + (53 @2) + (4:15 @3) + (18:45 @4) *** 5.21 km (4:47 / km) +89m 4:25 / km
ahr:164 max:178 37c shoes: Inov8 X Talons 212

Shminty's Squad - Dundee Sprintervals

Map

All good. Couple of routechoice mistakes and we all got DQed on the last one.
C • Dq 4

Running warm up/down 5:50 intensity: (27 @1) + (2:38 @2) + (2:45 @3) 0.88 km (6:35 / km)
ahr:142 max:152 shoes: Inov8 X Talons 212

Friday Jan 25, 2019 #

Event: EUOC Big Weekend
 
7 PM

Running warm up/down 5:23 intensity: (52 @1) + (51 @2) + (3:40 @3) 1.02 km (5:15 / km) +8m 5:03 / km
ahr:141 max:159 shoes: Nike Revolution 4

◪ tempo 7:55 intensity: (10 @1) + (6 @2) + (25 @3) + (6:59 @4) + (15 @5) ***** 1.96 km (4:02 / km) +29m 3:46 / km
ahr:174 max:185 11c shoes: Nike Revolution 4

FWtN - Killing Fields

Won by a massive 3s.

Running 35:24 intensity: (6 @1) + (2:15 @2) + (30:15 @3) + (2:48 @4) 6.9 km (5:08 / km) +78m 4:51 / km
ahr:155 max:169 shoes: Nike Revolution 4

How not to run through a city...

Thursday Jan 24, 2019 #

6 PM

Running 7:45 intensity: (3:06 @1) + (4:39 @2) 1.32 km (5:53 / km) +44m 5:02 / km
ahr:124 max:139

◪ 49:54 intensity: (27:23 @2) + (22:31 @3) **** 5.6 km (8:55 / km) +281m 7:08 / km
ahr:125 max:159 20c shoes: Inov8 Mudclaw 300

WCOC Event - Buttermere

Map / Results

Pretty poor nav and properly messed up 1.

Running 7:31 intensity: (2:16 @1) + (5:14 @2) + (1 @3) 1.22 km (6:09 / km) +14m 5:50 / km
ahr:127 max:139

Wednesday Jan 23, 2019 #

4 PM

Cycling 45:00 intensity: (37:10 @1) + (7:50 @2)
ahr:116 max:138

Tuesday Jan 22, 2019 #

Note
(rest day)

Monday Jan 21, 2019 #

6 PM

Running intervals 1:02:56 intensity: (37:56 @2) + (23:00 @4) + (2:00 @5) 11.04 km (5:42 / km) +119m 5:25 / km
ahr:125 max:169 shoes: Nike Air Zoom Pegasus 35

WU

Attempted Pyramid session

CD

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