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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 7 days ending Jul 28:

activity # timemileskm+mload
  10 5:23:55 25.01(12:57) 40.26(8:03) 785120c452.6
  Running12 2:40:49 16.62(9:40) 26.75(6:01) 274140.3
  Total12 8:04:44 41.64(11:38) 67.01(7:14) 1059120c592.9

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Sunday Jul 28 #

11 AM

Running warm up/down 13:10 [2] 1.9 km (6:56 / km) +93m 5:35 / km
ahr:143 max:170 shoes: VJ Irocks 2

race 51:07 [5] **** 6.85 km (7:28 / km) +210m 6:28 / km
ahr:161 max:182 20c shoes: VJ Irocks 2

Scottish 6 Days - Auchingarrich

Running warm up/down 5:35 [2] 0.86 km (6:29 / km) +15m 5:57 / km
ahr:158 max:169 shoes: VJ Irocks 2

Saturday Jul 27 #

Note
(rest day)

Friday Jul 26 #

11 AM

Running warm up/down 3:41 [2] 0.68 km (5:27 / km) +2m 5:22 / km
ahr:136 max:164 shoes: VJ Irocks 2

tempo 28:54 intensity: (29 @1) + (15 @2) + (10:12 @3) + (17:58 @4) **** 4.36 km (6:37 / km) +56m 6:13 / km
ahr:163 max:178 15c shoes: VJ Irocks 2

BOF North Granish, am

3rd Leg Relay Simulation. Started off okay shifting pretty nicely but then died and slowed down massively. Nav was okay apart from one slightly dodgy control.

Running warm up/down 4:19 [2] 0.57 km (7:37 / km)
ahr:146 max:169 shoes: VJ Irocks 2

2 PM

Running warm up/down 1:39 [2] 0.2 km (8:10 / km) +2m 7:49 / km
ahr:106 max:133 shoes: VJ Irocks 2

14:04 intensity: (16 @1) + (7 @2) + (13:41 @3) **** 2.01 km (6:59 / km) +27m 6:33 / km
ahr:153 max:164 5c shoes: VJ Irocks 2

BOF Moor oy Alvie, pm

Didn't do the whole thing as was very tired. Messed up one control but was good for the others.

Running warm up/down 7:54 [2] 0.9 km (8:49 / km) +13m 8:14 / km
ahr:145 max:164 shoes: VJ Irocks 2

4 PM

Running 15:33 intensity: (46 @1) + (7:12 @2) + (6:34 @3) + (1:01 @4) 3.01 km (5:10 / km) +29m 4:56 / km
ahr:144 max:176

Running 14:36 intensity: (33 @1) + (11:26 @2) + (2:37 @3) 2.86 km (5:07 / km) +46m 4:44 / km
ahr:139 max:152

Thursday Jul 25 #

10 AM

Running warm up/down 5:22 [2] 0.9 km (5:59 / km) +3m 5:52 / km
ahr:142 max:152 shoes: Nike Air Zoom Pegasus 35

tempo 19:00 intensity: (24 @3) + (18:36 @4) *** 3.96 km (4:48 / km) +54m 4:29 / km
ahr:175 max:182 14c shoes: Nike Air Zoom Pegasus 35

BOF Forres, am - Map

Pretty bad. Started off by going up the wrong alley. Then went down the wrong alley again to 2. Then got done by the map to 4 then was okay for the rest.

Running warm up/down 4:15 [2] 0.65 km (6:34 / km)
ahr:144 max:148 shoes: Nike Air Zoom Pegasus 35

1 PM

Running warm up/down 5:27 [2] 0.84 km (6:29 / km)
ahr:143 max:152 shoes: VJ Irocks 2

tempo 1:02:55 intensity: (2:15 @2) + (29:41 @3) + (30:59 @4) **** 7.15 km (8:48 / km) +67m 8:24 / km
ahr:163 max:180 12c shoes: VJ Irocks 2

BOF Culbin, pm - Map

First 5 controls was navving, shifting and flowing well. Then had to wait for 15 mins then somehow that sapped all the energy out of us. After that brain was going but still navving well enough

Wednesday Jul 24 #

11 AM

Running warm up/down 11:32 [2] 1.53 km (7:32 / km) +6m 7:24 / km
ahr:135 max:158 shoes: VJ Supra

22:25 intensity: (1:06 @1) + (1:11 @2) + (7:16 @3) + (12:52 @4) **** 2.44 km (9:11 / km) +29m 8:41 / km
ahr:164 max:182 6c shoes: VJ Irocks 2

BOF Loch Vaa, am

Talk-O with Joe. We fully shafted 1 then 6 I was slightly east. But planning was simple and accurate.

Running warm up/down 3:07 [2] 0.39 km (7:55 / km)
ahr:145 max:159 shoes: VJ Supra

2 PM

Running warm up/down 4:18 [2] 0.8 km (5:24 / km)
ahr:141 max:158 shoes: VJ Supra

31:52 intensity: (50 @1) + (3:48 @2) + (22:03 @3) + (5:11 @4) **** 3.49 km (9:07 / km) +80m 8:11 / km
ahr:154 max:171 11c shoes: VJ Supra

BOF Loch Vaa, pm

First exercise was solo map memory which went pretty well. Then another this time with MiniMus.

Running warm up/down 5:24 [2] 0.73 km (7:23 / km) +2m 7:17 / km
ahr:146 max:159 shoes: VJ Supra

Tuesday Jul 23 #

11 AM

Running warm up/down 8:30 [2] 1.21 km (7:03 / km)
ahr:116 max:163 shoes: VJ Irocks 2

32:48 intensity: (4:12 @1) + (3:45 @2) + (23:18 @3) + (1:33 @4) **** 3.14 km (10:27 / km) +59m 9:33 / km
ahr:146 max:177 15c shoes: VJ Irocks 2

BOF Roseisle, am

Started with a blank map compass exercise. Was always within ±5m of the control just wasn't using distinct enough features to sight with.
Then a Windows exercise got a bit distracted by the changing vegetation but compass was pretty good.
2 PM

Running warm up/down 4:37 [2] 0.69 km (6:40 / km)
ahr:141 max:163 shoes: VJ Irocks 2

23:14 intensity: (1:15 @1) + (4:21 @2) + (14:17 @3) + (3:21 @4) **** 2.05 km (11:19 / km) +49m 10:07 / km
ahr:150 max:184 10c shoes: VJ Irocks 2

BOF Roseisle, pm

Line exercise. Shadowed by Pete Bray for the first half and was going well creating a good picture of what was coming up. In the second half it got much more technical and brain was starting too switch off so bailed on the last little bit.

Running warm up/down 4:25 [2] 0.69 km (6:25 / km)
ahr:144 max:168 shoes: VJ Irocks 2

Monday Jul 22 #

11 AM

Running warm up/down 6:56 [2] 1.24 km (5:36 / km)
ahr:149 max:167 shoes: Nike Air Zoom Pegasus 35

Running race 11:36 intensity: (8 @1) + (3 @2) + (8 @3) + (3:56 @4) + (7:21 @5) 3.1 km (3:45 / km)
ahr:183 max:190 shoes: Nike Air Zoom Pegasus 35

BOF 3k TT - 11:36?

Felt good for the first k then completely and utterly died. Right near the end Adam came past us and didn't have the energy to respond.
Also course seemed too long.

Running warm up/down 5:16 [2] 0.94 km (5:34 / km)
ahr:150 max:167 shoes: Nike Air Zoom Pegasus 35

3 PM

Running warm up/down 7:48 intensity: (4 @1) + (29 @2) + (4:56 @3) + (2:19 @4) 1.08 km (7:13 / km) +52m 5:50 / km
ahr:158 max:169 shoes: VJ Irocks 2

37:36 intensity: (14 @2) + (13:42 @3) + (23:40 @4) **** 4.79 km (7:51 / km) +155m 6:45 / km
ahr:167 max:184 12c shoes: VJ Irocks 2

BOF Technical Assessment

Nav was almost spot on for the whole thing. Only a couple of 10s mistakes when just slightly off on the exit direction. Also taking it very easy physically just plodding round.

Running warm up/down 5:49 intensity: (47 @1) + (3:55 @2) + (1:07 @3) 1.01 km (5:47 / km) +13m 5:26 / km
ahr:134 max:146 shoes: VJ Irocks 2

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