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Training Log Archive: Sunley

In the 1 days ending Feb 22, 2018:

activity # timemileskm+mload
  ◪1 33:30 3.39(9:54) 5.45(6:09) 4518 /19c94%242100.0
  Running1 13:26 1.59(8:26) 2.56(5:15) 10123895.8
  Total1 46:56 4.98(9:26) 8.01(5:52) 5518 /19c94%365995.8

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Th

Thursday Feb 22, 2018 #

Event: Night Series - Silloth Golf Course Finale
 
6 PM

Running warm up/down 5:28 intensity: (38 @1) + (1:25 @2) + (3:25 @3) 1.12 km (4:53 / km) +10m 4:41 / km
ahr:142 max:164 shoes: Inov8 Mudclaw 300

◪ 33:30 intensity: (28 @1) + (3:40 @2) + (19:30 @3) + (9:52 @4) *** 5.45 km (6:09 / km) +45m 5:54 / km
ahr:155 max:184 spiked:18/19c shoes: Inov8 Mudclaw 300

WCOC Event - Silloth golf course — 33:28 - 4.4km

Map / Results

Took it pretty chill. Focused on planning and made sure I had a plan before leaving any control. Only mistake was at 8 where I got a bit confused and ran past the thicket. Pushed from 13-14 because it was mainly on paths and I was bored.

Running warm up/down 7:58 intensity: (14 @1) + (12 @2) + (7:17 @3) + (15 @4) 1.44 km (5:31 / km)
ahr:155 max:170 shoes: Inov8 Mudclaw 300

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