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Training Log: Sunley

In the last 7 days:

activity # timemileskm+mload
  Running4 2:01:54 14.73(8:17) 23.7(5:09) 357125.9
  ◪2 1:27:41 7.14(12:17) 11.49(7:38) 57732c87.7
  Cycling1 1:00:0045.0
  S & C1 25:0018.8
  Total6 4:54:35 21.87 35.19 93432c277.4
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Saturday Jan 19 #

11 AM

Running warm up/down 4:16 intensity: (2:08 @1) + (2:08 @2) 0.63 km (6:48 / km) +23m 5:46 / km
ahr:119 max:132 shoes: VJ Irocks 2

◪ 25:46 [3] **** 3.77 km (6:50 / km) +199m 5:24 / km
ahr:122 max:156 7c shoes: VJ Irocks 2

NWJS Training - Colonel's Drive

2 long courses - Maps

Distraction training with Charlie and Herbie (and Fran...) But with Charlie for most of it

◪ 22:28 [3] **** 3.62 km (6:12 / km) +155m 5:06 / km
ahr:122 max:136 9c shoes: VJ Irocks 2

NWJS Training - Colonel's Drive

2 short courses, chasing start course

Same as before.

Friday Jan 18 #

Note
(rest day)

Thursday Jan 17 #

Event: Night Series - Grange (Jaws)
 
6 PM

Running warm up/down 7:30 intensity: (15 @1) + (6:14 @2) + (1:01 @3) 1.28 km (5:52 / km) +32m 5:13 / km
ahr:140 max:164 shoes: VJ Irocks 2

◪ 39:27 [3] **** 4.09 km (9:38 / km) +223m 7:35 / km
ahr:136 max:153 16c shoes: VJ Irocks 2

WCOC Event - Jaws of Borrowdale

Map / Results

Slow area. Pretty poor nav.

Running warm up/down 6:42 intensity: (37 @1) + (4:37 @2) + (1:28 @3) 1.06 km (6:20 / km) +34m 5:27 / km
ahr:138 max:157 shoes: VJ Irocks 2

Wednesday Jan 16 #

4 PM

Running 53:53 intensity: (9 @1) + (2:18 @2) + (42:22 @3) + (9:04 @4) 12.2 km (4:25 / km) +149m 4:10 / km
ahr:158 max:171 shoes: Nike Air Zoom Pegasus 35

Spicing it up by running the loop in reverse. Now just one hill, 3 downhills and the rest slightly up

Tuesday Jan 15 #

7 PM

Cycling (Spinning) 1:00:00 [2]
ahr:111 max:127

Monday Jan 14 #

6 PM

Running intervals 49:33 intensity: (34:33 @2) + (15:00 @4) 8.54 km (5:48 / km) +120m 5:25 / km
ahr:141 max:165 shoes: Nike Air Zoom Pegasus 35

WU

5 * 740m

CD + Drills
8 PM

S & C 25:00 [2]

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Training Targets

Dec 31 – Jan 27 (28d)
Total [1-5]21:15:00200km
actual:15:59:2975%133.4km66%
projected:22:23:17105%186.8km93%

Jan 1 – Dec 31 (365d)
Total [1-5]250:00:002000km
actual:14:59:295%133.4km6%
projected:287:59:32115%2563km128%

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