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Training Log: Sunley

In the last 7 days:

activity # timemileskm+mload
  3 1:53:15 11.27(10:03) 18.14(6:15) 30059c164.2
  Running4 1:28:01 9.65(9:07) 15.53(5:40) 51166.6
  Total4 3:21:16 20.92(9:37) 33.67(5:59) 81159c230.8
«
1:02
0:00
ThFrSaSuMoTuWe

Tuesday Sep 18 #

Note
(rest day)

Monday Sep 17 #

6 PM

Running 57:02 [2] 10.18 km (5:36 / km) +455m 4:35 / km
ahr:125 max:164 shoes: Adidas

Nice and chill. Having a chat about the new marathon record: 2.01.39 which is just mad. Equivalent to 105 69s laps :0

Sunday Sep 16 #

10 AM

Running warm up/down 4:23 [2] 0.71 km (6:11 / km) +14m 5:38 / km
ahr:109 max:134 shoes: VJ Irocks 2

race 51:25 [4] **** 6.52 km (7:53 / km) +185m 6:54 / km
ahr:122 max:170 19c shoes: VJ Irocks 2

Welsh Champs - Newborough

Running warm up/down 6:39 [3] 1.05 km (6:20 / km) +1m 6:18 / km
ahr:107 max:129 shoes: VJ Irocks 2

Saturday Sep 15 #

1 PM

Running warm up/down 6:52 intensity: (3:03 @1) + (3:49 @2) 1.16 km (5:54 / km) +26m 5:18 / km
ahr:122 max:135 shoes: Inov8 Mudclaw 300

30:46 intensity: (1:25 @1) + (11:22 @2) + (11:05 @3) + (6:54 @4) **** 4.65 km (6:37 / km) +64m 6:11 / km
ahr:149 max:181 15c shoes: Inov8 Mudclaw 300

Running warm up/down 2:29 intensity: (13 @1) + (29 @2) + (1:42 @3) + (5 @4) 0.38 km (6:36 / km) +10m 5:49 / km
ahr:145 max:175 shoes: Inov8 Mudclaw 300

tempo 16:34 intensity: (14 @1) + (2:34 @2) + (12:55 @3) + (51 @4) *** 3.39 km (4:53 / km) +29m 4:41 / km
ahr:148 max:169 9c shoes: Inov8 Mudclaw 300

Thursday Sep 13 #

6 PM

Running 4:15 intensity: (2:13 @1) + (2:02 @2) 0.81 km (5:16 / km) +2m 5:12 / km
ahr:121 max:130

14:30 [4] *** 3.57 km (4:03 / km) +21m 3:57 / km
ahr:119 max:138 16c shoes: Nike Revolution 4

WCOC Event - Vulcans Park

Sorry Frank, easy day tomorrow.
Happy with this, shows the speed is there. Couple of routechoice mistakes and having to stand still for 10s having no idea where I was, but nothing big.

Running 6:21 intensity: (53 @1) + (5:28 @2) 1.25 km (5:05 / km) +2m 5:02 / km
ahr:129 max:143

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Training Targets

Sep 10 – Oct 7 (28d)
Total 20:00:00160km
actual:5:44:0128%60km37%
projected:17:50:1689%186.8km116%

Jan 1 – Dec 31 (365d)

+ Running
250:00:002000km
actual:157:33:5963%1405.9km70%
projected:220:21:0588%1966.1km98%

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