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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 7 days ending Nov 24:

activity # timemileskm+mload
  Running5 3:20:28 25.14(7:58) 40.46(4:57) 582167.5
  3 2:16:31 11.54(11:50) 18.57(7:21) 80834c108.8
  Total6 5:36:59 36.68(9:11) 59.03(5:43) 139134c276.3

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MoTuWeThFrSaSu

Sunday Nov 24 #

10 AM

Running warm up/down 8:39 [2] 1.26 km (6:53 / km) +58m 5:35 / km
ahr:134 max:147 shoes: VJ Irocks 2

tempo 54:48 intensity: (7:56 @1) + (16:33 @2) + (29:32 @3) + (47 @4) **** 9.57 km (5:44 / km) +300m 4:57 / km
ahr:142 max:169 16c shoes: VJ Irocks 2

LOC Galoppen - Bethecar Moor

Map / Results

Basically me Joe & Charlie shafted number 1 so we're sort of running together for a lot of it

Running warm up/down 10:41 intensity: (1:26 @1) + (2:23 @2) + (6:52 @3) 1.75 km (6:06 / km) +50m 5:20 / km
ahr:142 max:163 shoes: VJ Irocks 2

Saturday Nov 23 #

10 AM

37:47 intensity: (11:27 @1) + (25:02 @2) + (1:18 @3) **** 3.32 km (11:22 / km) +241m 8:20 / km
ahr:127 max:151 15c shoes: VJ Supra

Orienteering Foundation - Haverthwaite

2 and a bit courses

21:17 intensity: (6:24 @1) + (13:48 @2) + (1:05 @3) **** 1.93 km (11:01 / km) +135m 8:10 / km
ahr:128 max:149 3c shoes: VJ Supra

Orienteering Foundation - Haverthwaite

Line and 3 controls

Friday Nov 22 #

Note
(rest day)

Thursday Nov 21 #

5 PM

Running warm up/down 17:57 [2] 3.67 km (4:54 / km) +40m 4:38 / km
ahr:142 max:158 shoes: VJ Irocks 2

Running intervals 16:16 intensity: (3 @1) + (3:01 @2) + (13:12 @3) 3.38 km (4:49 / km) +45m 4:31 / km
ahr:150 max:164 shoes: VJ Irocks 2

5 * 1 min [jog back]

Running warm up/down 7:40 [2] 1.36 km (5:38 / km) +22m 5:12 / km
ahr:149 max:159 shoes: VJ Irocks 2

22:39 intensity: (6:27 @2) + (16:12 @3) 3.74 km (6:04 / km) +133m 5:09 / km
ahr:146 max:159 shoes: VJ Irocks 2

WCOC Event - Eaglesfield Crag

Running warm up/down 7:22 [2] 1.49 km (4:58 / km) +9m 4:49 / km
ahr:149 max:160 shoes: VJ Irocks 2

Wednesday Nov 20 #

5 PM

Running 34:04 [2] 7.37 km (4:37 / km) +116m 4:17 / km
ahr:145 max:163 shoes: Nike Air Zoom Pegasus 35

Tuesday Nov 19 #

5 PM

Running warm up/down 10:04 [2] 2.0 km (5:02 / km) +20m 4:48 / km
ahr:145 max:161 shoes: Nike Air Zoom Pegasus 35

Running tempo 20:05 intensity: (10:05 @3) + (10:00 @4) 5.25 km (3:49 / km) +36m 3:42 / km
ahr:144 max:161 shoes: Nike Air Zoom Pegasus 35

Was meant to be 8k but calves were hurting so stopped at 20.

Running warm up/down 25:03 [2] 4.55 km (5:30 / km) +39m 5:17 / km
ahr:149 max:168 shoes: Nike Air Zoom Pegasus 35

Monday Nov 18 #

6 PM

Running 42:37 [2] 8.38 km (5:05 / km) +147m 4:41 / km
ahr:149 max:168 shoes: Nike Air Zoom Pegasus 35

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