Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 7 days ending Sep 15, 2019:

	activity	#	time	miles		km		+m		load
	◪	6	2:20:36	18.87	(7:27)	30.36	(4:38)	408	147c	1646691.6
	Running	5	1:25:36	9.45	(9:03)	15.21	(5:38)	298		642208.3
	Stretching / Rolling	7	56:00
	Cycling	1	45:00							307875.0
	Total	14	5:27:12	28.32		45.57		705	147c	2596775.0
	[1-5]	7	4:31:12
averages - sleep:7.6 rhr:49

1:15

0:00

» now

Sunday Sep 15, 2019 #

11 AM

Running warm up/down 12:43 [2] 1.92 km (6:38 / km) +132m 4:56 / km
ahr:134 max:162 shoes: VJ Irocks 2

◪ race 25:52 [5] *** 4.27 km (6:03 / km) +191m 4:57 / km
ahr:152 max:193 23c shoes: VJ Irocks 2

British Middles - 4th

Map / Results

Pretty poor race. Binned at least 2 mins on 3 & 7 just not concentrating properly.

C • Chin up 1

Running warm up/down 5:04 [2] 0.73 km (6:56 / km) +11m 6:26 / km
ahr:149 max:161 shoes: VJ Irocks 2

9 PM

Stretching / Rolling 6:00 [0]
rhr:49 slept:7.85

Saturday Sep 14, 2019 #

Event: British Sprints and Middles weekend

10 AM

Running warm up/down 10:59 [2] 2.03 km (5:25 / km) +19m 5:11 / km
ahr:144 max:167 shoes: Nike Air Zoom Pegasus 35

◪ tempo 13:09 [3] *** 3.12 km (4:13 / km) +20m 4:05 / km
ahr:147 max:174 20c shoes: NVII Crazylight XXC

British Sprints - 1st

Map / Results

Phat jog. Set off a bit hard and caught Euan up a minute at like 5. Just jogged it in from there. Still won the heat by a minute.

Running warm up/down 5:57 [2] 1.09 km (5:27 / km) +19m 5:01 / km
ahr:145 max:172 shoes: Nike Air Zoom Pegasus 35

2 PM

Running warm up/down 11:30 [2] 2.01 km (5:44 / km) +19m 5:28 / km
ahr:150 max:169 shoes: Nike Air Zoom Pegasus 35

◪ race 11:28 [5] *** 2.86 km (4:01 / km) +33m 3:48 / km
ahr:146 max:155 18c shoes: NVII Crazylight XXC

British Sprints - 1st

Map / Results

Last starter. Started okay and saw Ben (1 min) at 3 but he was still decent bit in front. Properly messed up 6. Went to the left of too many buildings and ended up losing 20s. 8-9 was a dirty uphill grind but rewarded with Ben just 5s in front here. Eventually caught him at spec and went past him just after and then it was just a burn up too the line.

Running warm up/down 12:01 [2] 2.15 km (5:35 / km) +27m 5:16 / km
ahr:154 max:168 shoes: Nike Air Zoom Pegasus 35

10 PM

Stretching / Rolling 10:00 [0]
rhr:51 slept:6.9

Friday Sep 13, 2019 #

11 PM

Stretching / Rolling 10:00 [0]
rhr:48 slept:8.1 (rest day)

Thursday Sep 12, 2019 #

4 PM

Running warm up/down 10:12 [2] 2.03 km (5:01 / km) +16m 4:50 / km
ahr:116 max:141 shoes: Nike Air Zoom Pegasus 35

◪ intervals 26:47 [3] *** 6.4 km (4:11 / km) +48m 4:02 / km
ahr:134 max:155 36c shoes: Nike Air Zoom Pegasus 35

Keswick Sprintervals

This time with Herbie instead of Charlie.

6 PM

◪ 14:37 2.54 km (5:46 / km) +49m 5:15 / km
ahr:116 max:134 shoes: NVII Crazylight XXC

WCOC EVENT - Derwent Hill

Slow and bad. Simple as that.

10 PM

Stretching / Rolling 5:00 [0]

Wednesday Sep 11, 2019 #

8 PM

Cycling (Spinning) 45:00
ahr:128 max:148

10 PM

Stretching / Rolling 5:00 [0]

Tuesday Sep 10, 2019 #

5 PM

◪ intervals 30:03 *** 7.13 km (4:13 / km) +62m 4:02 / km
ahr:145 max:176 20c shoes: Nike Air Zoom Pegasus 35

Three Sprintervals round Slate Fell area.

Very confusing second one but others weren't too bad.

Running warm up/down 8:02 [2] 1.37 km (5:52 / km) +42m 5:06 / km
ahr:145 max:162 shoes: Nike Air Zoom Pegasus 35

◪ intervals 18:40 *** 4.04 km (4:37 / km) +5m 4:35 / km
ahr:148 max:184 30c shoes: Nike Air Zoom Pegasus 35

4 short sprints round the wigwams.

Mass starting them with Joe, Zac & Charlie.

Pretty decent but very confusing with the high volume of controls out.

Running 45 0.31 km (2:23 / km)
ahr:137 max:159 shoes: Nike Air Zoom Pegasus 35

4 * strides.

Running warm up/down 8:23 [2] 1.57 km (5:20 / km) +13m 5:08 / km
ahr:154 max:166 shoes: Nike Air Zoom Pegasus 35

9 PM

Stretching / Rolling 10:00 [0]

Monday Sep 9, 2019 #

9 PM

Stretching / Rolling 10:00 [0]
(rest day)

« Earlier | Later »