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Training Log: Sunley

In the last 7 days:

activity # timemileskm+mload
  Running4 1:51:59 14.23(7:52) 22.89(4:53) 280122.1
  1 54:21 3.95(13:45) 6.36(8:33) 31913c47.8
  Total4 2:46:20 18.18(9:09) 29.25(5:41) 59913c169.9
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Tuesday Nov 13 #

4 PM

Running 31:11 intensity: (17 @1) + (5:36 @2) + (25:11 @3) + (7 @4) 6.39 km (4:53 / km) +85m 4:35 / km
ahr:149 max:166 shoes: Nike Revolution 4

A pretty disappointing figure but this was the first time I've run from home in 5 weeks and 6 days :(

Felt good and wasn't trying to stick to a certain pace just running

Monday Nov 12 #

6 PM

Running intervals 49:19 intensity: (2:09 @1) + (13:59 @2) + (31:01 @3) + (2:10 @4) 9.38 km (5:16 / km) +131m 4:55 / km
ahr:148 max:174 shoes: Nike Revolution 4

WU

5 * ~3:30

CD

Sunday Nov 11 #

10 AM

Running warm up/down 2:28 intensity: (33 @1) + (1:51 @2) + (4 @3) 0.48 km (5:10 / km) +8m 4:45 / km
ahr:125 max:150 shoes: VJ Irocks 2

54:21 intensity: (4:42 @1) + (20:54 @2) + (27:24 @3) + (1:21 @4) **** 6.36 km (8:33 / km) +319m 6:50 / km
ahr:143 max:183 13c shoes: VJ Irocks 2

LOC Cumbrian Galoppen - Holme Fell

Map / Results

Fairly scrappy, some due to compass and others in the circle. Was moving okay at some points not as good at others.

3d Rerun

Running warm up/down 3:30 intensity: (59 @2) + (2:31 @3) 0.59 km (5:56 / km)
ahr:147 max:160 shoes: VJ Irocks 2

Saturday Nov 10 #

8 AM

Running warm up/down 5:08 intensity: (20 @1) + (27 @2) + (3:03 @3) + (1:18 @4) 1.03 km (4:58 / km) +8m 4:47 / km
ahr:155 max:171 shoes: Nike Revolution 4

Running 20:23 intensity: (10 @1) + (7 @2) + (14 @3) + (19:52 @4) 5.03 km (4:03 / km) +48m 3:52 / km
ahr:174 max:181 shoes: Nike Revolution 4

FYI Whitehaven isn't fast and neither am I.

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5+ days ago
Technical intensity 4 5  
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Training Targets

Nov 5 – Dec 2 (28d)
Total 18:00:00180km
actual:4:10:3923%43.2km23%
projected:11:41:4964%120.9km67%

Jan 1 – Dec 31 (365d)

+ Running
250:00:002000km
actual:182:17:4972%1680.4km84%
projected:209:14:2583%1928.7km96%

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