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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sunley

In the 31 days ending May 31, 2018:

activity # timemileskm+mload
  Running22 12:52:40 86.23(8:58) 138.78(5:34) 22426816850.0
  ◪9 7:33:45 34.48(13:10) 55.49(8:11) 2179134 /154c87%2974487.5
  Cycling5 3:38:241433041.6
  Total28 24:04:49 120.71 194.27 4422134 /154c87%1.1224379E7

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Thursday May 31, 2018 #

5 PM

Running warm up/down 8:29 intensity: (6:00 @1) + (2:29 @2) 1.25 km (6:48 / km) +107m 4:46 / km
ahr:118 max:130 shoes: Inov8 X Talons 212

◪ 1:09:05 intensity: (33 @1) + (11:07 @2) + (43:47 @3) + (13:38 @4) **** 6.92 km (9:59 / km) +245m 8:29 / km
ahr:154 max:177 spiked:16/18c shoes: Inov8 X Talons 212

WCOC Event - Blea Tarn

Running warm up/down 36:59 intensity: (37 @1) + (29 @2) + (20:32 @3) + (15:11 @4) + (10 @5) 5.89 km (6:16 / km) +145m 5:35 / km
ahr:161 max:189 shoes: Inov8 X Talons 212

Wednesday May 30, 2018 #

6 PM

Running warm up/down 5:17 intensity: (4:41 @1) + (25 @2) + (11 @3) 0.99 km (5:20 / km) +11m 5:03 / km
ahr:113 max:163 shoes: Inov8 Mudclaw 300

◪ tempo 44:08 intensity: (6:45 @1) + (2:24 @2) + (15:45 @3) + (19:14 @4) *** 7.76 km (5:41 / km) +228m 4:58 / km
ahr:156 max:184 spiked:22/25c shoes: Inov8 Mudclaw 300

LOC SEE #1 - Birkrigg

Running warm up/down 10:09 intensity: (14 @1) + (4:17 @2) + (5:29 @3) + (9 @4) 1.66 km (6:07 / km) +15m 5:51 / km
ahr:145 max:170 shoes: Inov8 Mudclaw 300

Tuesday May 29, 2018 #

5 PM

Running intervals 48:29 intensity: (9:38 @1) + (24:19 @2) + (14:07 @3) + (25 @4) 7.74 km (6:16 / km) +42m 6:06 / km
ahr:135 max:172 shoes: Nike Revolution 4

WU

3 * (1000m [1], 600m [1], 200m [3])

Feeling pretty good. Also found out that attackpoint also chooses the activity based on the usual location.

* No it doesn't

Running warm up/down 8:48 intensity: (13 @1) + (40 @2) + (7:46 @3) + (9 @4) 1.59 km (5:31 / km) +12m 5:20 / km
ahr:152 max:165 shoes: Nike Revolution 4

CD

Sunday May 27, 2018 #

5 PM

Running 1:00:02 intensity: (45 @1) + (5:16 @2) + (48:49 @3) + (5:12 @4) 11.77 km (5:06 / km) +130m 4:50 / km
ahr:156 max:172 shoes: Nike Revolution 4

Testing out me new shoes. Bit hot but the shoes were nice so everything's good.

Saturday May 26, 2018 #

8 AM

Running warm up/down 4:01 intensity: (2:40 @1) + (1:21 @2) 0.86 km (4:41 / km)
ahr:118 max:130 shoes: Adidas

Running race 19:18 [5] 4.99 km (3:52 / km) +30m 3:45 / km
ahr:128 max:147 shoes: Adidas

3 PM

Cycling 48:20 [2]

17.8km, +220m, 22.09km/h

Tuesday May 22, 2018 #

4 PM

Running intervals 51:42 intensity: (6:45 @1) + (22:28 @2) + (21:48 @3) + (41 @4) 8.27 km (6:15 / km) +85m 5:57 / km
ahr:140 max:168 shoes: Adidas


WU

5 * (600m [1 min], 200m [2 min])

WD

Monday May 21, 2018 #

6 PM

Running intervals 50:35 intensity: (3:33 @1) + (13:06 @2) + (29:33 @3) + (4:23 @4) 9.03 km (5:36 / km) +279m 4:51 / km
ahr:148 max:172 shoes: Adidas

Sunday May 20, 2018 #

11 AM

Running warm up/down 10:00 [3] 1.8 km (5:33 / km)
shoes: Inov8 X Talons 212

◪ race 28:20 intensity: (57 @1) + (8:13 @2) + (16:39 @3) + (2:31 @4) *** 5.14 km (5:31 / km) +76m 5:08 / km
ahr:149 max:178 spiked:11/11c shoes: Inov8 X Talons 212

British Champs Relay - M18 - 3rd
Results

Saturday May 19, 2018 #

Event: British Orienteering Championships (UKOL) / Relay Championships
 
11 AM

Running 18:06 intensity: (12:29 @1) + (1:36 @2) + (4:01 @3) 3.35 km (5:24 / km) +42m 5:05 / km
ahr:127 max:162

1 PM

Running warm up/down 19:42 intensity: (1:30 @1) + (2:39 @2) + (14:41 @3) + (52 @4) 2.78 km (7:05 / km) +70m 6:17 / km
ahr:148 max:183 shoes: Inov8 X Talons 212

◪ race 54:55 intensity: (20 @1) + (7 @2) + (2:57 @3) + (49:55 @4) + (1:36 @5) **** 7.68 km (7:09 / km) +242m 6:11 / km
ahr:173 max:197 spiked:12/15c shoes: Inov8 X Talons 212

British Champs - 6th
5 PM

Running warm up/down 5:27 intensity: (17 @1) + (1:02 @2) + (3:49 @3) + (19 @4) 0.85 km (6:24 / km) +18m 5:48 / km
ahr:150 max:167

Thursday May 17, 2018 #

5 PM

Running warm up/down 22:36 [3] 3.69 km (6:07 / km) +155m 5:04 / km
shoes: Inov8 Mudclaw 300

6 PM

◪ 34:55 [3] *** 3.07 km (11:22 / km) +182m 8:46 / km
ahr:138 max:170 spiked:12/15c shoes: Inov8 Mudclaw 300

Running warm up/down 20:16 [3] 3.15 km (6:26 / km) +104m 5:31 / km
shoes: Inov8 Mudclaw 300

Wednesday May 16, 2018 #

6 AM

Running 32:27 intensity: (13 @1) + (17:15 @2) + (14:59 @3) 6.31 km (5:09 / km) +86m 4:49 / km
ahr:144 max:164 shoes: Adidas

Noice and easy.

Tuesday May 15, 2018 #

4 PM

Running intervals 54:59 intensity: (5:03 @1) + (26:04 @2) + (23:42 @3) + (10 @4) 9.88 km (5:34 / km) +52m 5:25 / km
ahr:139 max:167 shoes: Inov8 Mudclaw 300

WU + drills

1600m [3:00], 8 * 400m [60s]

5 * strides

WD

Monday May 14, 2018 #

6 PM

Running intervals 1:03:30 intensity: (3:03 @1) + (21:44 @2) + (38:34 @3) + (9 @4) 11.98 km (5:18 / km) +319m 4:41 / km
ahr:142 max:165 shoes: Inov8 X Talons 212

Sunday May 13, 2018 #

11 AM

Running 12:37 intensity: (39 @1) + (11:22 @2) + (36 @3) 2.5 km (5:03 / km) +37m 4:42 / km
ahr:134 max:147 shoes: Nike 'Training'

Running warm up/down 5:53 intensity: (41 @1) + (4:37 @2) + (35 @3) 0.99 km (5:55 / km) +1m 5:53 / km
ahr:135 max:157 shoes: Inov8 Mudclaw 300

◪ tempo 38:04 intensity: (30 @1) + (9:35 @2) + (9:27 @3) + (18:30 @4) + (2 @5) **** 4.69 km (8:07 / km) +311m 6:06 / km
ahr:159 max:185 spiked:14/17c shoes: Inov8 Mudclaw 300

Yvette Baker - Green

Map / Results

Decent run. About 1.15 of mistakes, and another minute being very hesitant in the wooded areas.

Saturday May 12, 2018 #

11 AM

◪ warm up/down 11:18 intensity: (10:37 @1) + (41 @2) *** 1.29 km (8:46 / km) +50m 7:21 / km
ahr:111 max:128 spiked:2/2c shoes: Inov8 Mudclaw 300

◪ 57:24 intensity: (13:35 @1) + (15:40 @2) + (25:07 @3) + (3:02 @4) **** 5.42 km (10:36 / km) +161m 9:13 / km
ahr:138 max:177 spiked:15/20c shoes: Inov8 Mudclaw 300

◪ tempo 10:43 intensity: (31 @1) + (8:29 @2) + (1:43 @3) 1.38 km (7:48 / km) +57m 6:27 / km
ahr:138 max:160 spiked:6/6c shoes: Inov8 Mudclaw 300

◪ warm up/down 16:23 intensity: (52 @1) + (5:59 @2) + (9:32 @3) *** 1.61 km (10:12 / km) +57m 8:40 / km
ahr:145 max:164 spiked:4/4c shoes: Inov8 Mudclaw 300

Thursday May 10, 2018 #

6 PM

Running 7:15 intensity: (2:01 @1) + (5:14 @2) 1.37 km (5:17 / km)
ahr:124 max:136

◪ 47:36 intensity: (5:10 @1) + (6:10 @2) + (7:54 @3) + (28:22 @4) 5.71 km (8:20 / km) +329m 6:28 / km
ahr:158 max:182

Running 8:35 intensity: (19 @1) + (7:51 @2) + (25 @3) 1.44 km (5:57 / km) +6m 5:50 / km
ahr:138 max:148

Monday May 7, 2018 #

1 PM

Cycling 41:39 intensity: (24:38 @1) + (12:47 @2) + (4:14 @3)
ahr:124 max:159

14.91km, +173m, 21.5km/h
5 PM

Cycling 41:43 intensity: (17:54 @1) + (23:22 @2) + (27 @3)
ahr:124 max:156

14.81, +156m, 21.3km/h

Sunday May 6, 2018 #

8 AM

Running 32:29 intensity: (28:00 @1) + (4:29 @2) 6.34 km (5:07 / km) +85m 4:48 / km
ahr:115 max:129 shoes: Trespass Diversion

5 PM

Running long 1:43:46 intensity: (1:39 @1) + (16:38 @2) + (1:19:09 @3) + (6:20 @4) 17.09 km (6:04 / km) +337m 5:32 / km
ahr:152 max:174 shoes: Adidas

Saturday May 5, 2018 #

8 AM

Running warm up/down 9:33 intensity: (3:03 @1) + (6:13 @2) + (17 @3) 1.95 km (4:54 / km) +6m 4:50 / km
ahr:127 max:147 shoes: Adidas

Running race 19:01 [5] 5.0 km (3:48 / km) +30m 3:42 / km
ahr:127 max:142 shoes: Adidas

Workington Parkrun - 19:02

Ha! Most definitely faster than Joe now.

Kms:
3.42, 47, 51, 56, 44

Looking at the Kms from today and last time it's the same pattern: fast for the first, getting slower for the 3rd and 4th, and then another fast one. So just need to work on getting those 3rd and 4th splits faster and then I'm onto an 18:40.
C • Good 8

Running warm up/down 3:37 intensity: (1:22 @1) + (2:15 @2) 0.56 km (6:25 / km) +2m 6:18 / km
ahr:119 max:130 shoes: Adidas

3 PM

Cycling 1:06:42 intensity: (37:14 @1) + (27:48 @2) + (1:40 @3)
ahr:123 max:149

15.8km, +173m, 14.2km/h

Chill looking at all the scarecrows.
C • youre mums a scarecrow 1

Thursday May 3, 2018 #

6 PM

Running warm up/down 9:07 intensity: (1:26 @1) + (5:49 @2) + (1:52 @3) 1.85 km (4:56 / km) +17m 4:43 / km
ahr:133 max:159 shoes: Inov8 X Talons 212

◪ 40:54 intensity: (1:26 @1) + (34:08 @2) + (5:11 @3) + (9 @4) *** 4.84 km (8:27 / km) +241m 6:46 / km
ahr:137 max:170 spiked:20/21c shoes: Inov8 X Talons 212

Running warm up/down 9:55 intensity: (16 @1) + (35 @2) + (8:42 @3) + (22 @4) 1.85 km (5:22 / km) +24m 5:02 / km
ahr:153 max:172 shoes: Inov8 X Talons 212

Wednesday May 2, 2018 #

9 PM

Cycling 20:00 intensity: (8:34 @1) + (11:26 @2)
ahr:126 max:142

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