Training Log Archive: Sunley

In the 7 days ending Feb 26, 2017:

1:27

0:00

11 AM

Running warm up/down 6:55 [2] 1.04 km (6:39 / km)
shoes: Inov8 X Talons 212

◪ race 59:15 [5] **** 6.43 km (9:13 / km) +240m 7:46 / km
spiked:11/14c shoes: Inov8 X Talons 212

Northern Champs - M14A — 59:19 - 4.7km 240m

Map - Results - Splits

Event: British Night / Northern Championships (UKOL)

7 PM

Running warm up/down 5:00 [2] 0.86 km (5:49 / km)
shoes: Inov8 Roclites 295

◪ race 1:22:21 [5] ***** 6.86 km (12:00 / km) +305m 9:49 / km
spiked:12/18c shoes: Inov8 Roclites 295

British Night Champs - Great Tower — M16 - 1243:25 - 4.9km 305m

Map - Results - Splits

1 PM

Running long 55:20 [4] 9.1 km (6:05 / km) +321m 5:10 / km
shoes: Inov8 X Talons 212

Up the hay, around setmurthy, then back down the hay and through town to Harris park

2 PM

Running intervals 14:29 [5] 2.8 km (5:10 / km) +93m 4:26 / km
shoes: Inov8 X Talons 212

Intervals round Harris Park.

3 * 0.4km laps with 1 lap rest

2:06 @ 4:19/km
2:17 @ 4:40/km
1:58 @ 4:06/km

3 PM

Running warm up/down 7:31 [2] 1.1 km (6:50 / km) +18m 6:19 / km
shoes: Inov8 X Talons 212

8 PM

Stretching / Rolling 5:00 [0]

Event: Night Series Finale - Maryport Golf Course

7 PM

◪ 30:47 [3] *** 5.45 km (5:39 / km)
spiked:20/22c shoes: Inov8 Roclites 295

Wcoc event - Maryport Golf course

Messed up #10 & #12, lost concentration and got completely confused

Part 1 - Part 2

12 PM

Cross Training 1:00:00 [3]

3 PM

S & C (Core) 10:00 [4]

Note
(rest day)

Birthday rest day