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Training Log Archive: Sunley

In the 7 days ending Oct 1, 2017:

activity # timemileskm+mload
  Running7 3:10:37 21.66(8:48) 34.86(5:28) 3971338950.0
  ◪4 1:16:07 9.55(7:58) 15.38(4:57) 166112 /116c96%678708.3
  Cycling1 36:30 151182500.0
  Total7 5:03:14 31.22 50.24 714112 /116c96%2200158.3
  [1-5]7 5:02:50
averages - rhr:46

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MoTuWeThFrSaSu

Sunday Oct 1, 2017 #

11 AM

Running 11:50 intensity: (1:22 @2) + (10:28 @3) 1.87 km (6:19 / km) +14m 6:05 / km
ahr:134 max:155

Running 4:56 intensity: (3 @0) + (25 @1) + (14 @2) + (4:04 @3) + (10 @4) 0.72 km (6:51 / km)
ahr:136 max:157

◪ race 17:40 intensity: (25 @1) + (10 @2) + (9:35 @3) + (6:00 @4) + (1:30 @5) **** 2.69 km (6:34 / km) +98m 5:33 / km
ahr:155 max:182 spiked:15/15c shoes: Inov8 X Talons 212

British Middle - Wendover Woods M14 — 16:52 - 2.6km 90m

Map / Results

Definitely my cleanest race at a national level. No mistakes at all in the whole race.
C • Thanks for the safety pin ! 3

Saturday Sep 30, 2017 #

Event: British Sprint & Middle Champs
 
10 AM

Running warm up/down (WU + Drills) 9:54 intensity: (1:24 @1) + (4:56 @2) + (3:34 @3) 1.78 km (5:34 / km) +7m 5:28 / km
ahr:120 max:136 shoes: Inov8 X Talons 212

◪ race 10:46 intensity: (36 @1) + (10:09 @2) + (1 @3) *** 2.39 km (4:30 / km) +37m 4:10 / km
ahr:115 max:126 spiked:15/16c shoes: Inov8 X Talons 212

British Sprints - Campbell Park - M14 HEATS — 10:36 - 2.1km 45m

Map / Results

Very clean race with no proper mistakes except for a big hesitation on 7 because I had started navigating to 6 instead of 7. Lost about 10s from that but nothing else
C • U gonna 1
2 PM

Running warm up/down (WU) 6:57 intensity: (3 @1) + (11 @2) + (36 @3) + (6:07 @4) 1.2 km (5:48 / km) +3m 5:43 / km
ahr:160 max:172 shoes: Inov8 X Talons 212

C • Circle 2

Running warm up/down (WU + Drills) 4:23 intensity: (7 @2) + (1:34 @3) + (2:42 @4) 0.61 km (7:12 / km)
ahr:153 max:168 shoes: Inov8 X Talons 212

◪ race 12:42 intensity: (10 @1) + (18 @2) + (5:24 @3) + (3:50 @4) + (3:00 @5) *** 2.74 km (4:38 / km) +27m 4:25 / km
ahr:160 max:190 spiked:17/19c shoes: Inov8 X Talons 212

British Sprints - Campbell Park -M14A FINALS — 12:32 - 2.4km 40m

Map / Results

Again very clean just didn't have the speed to match Jim. Maybe a few route choice errors but nothing major.

Running 7:42 intensity: (12 @2) + (42 @3) + (3:57 @4) + (2:51 @5) 1.17 km (6:33 / km) +9m 6:19 / km
ahr:169 max:183

Friday Sep 29, 2017 #

Note
rhr:46 (rest day)

Thursday Sep 28, 2017 #

Event: Autumn Series - Memorial Gardens
 
5 PM

Running warm up/down (WU) 7:54 intensity: (7 @0) + (9 @1) + (26 @2) + (7:12 @3) 1.67 km (4:45 / km) +2m 4:43 / km
ahr:138 max:146 shoes: Adidas

◪ 15:09 intensity: (14 @1) + (2:23 @2) + (12:29 @3) + (3 @4) *** 3.3 km (4:36 / km) +2m 4:35 / km
ahr:131 max:157 spiked:23/24c shoes: Adidas

Old map - missed 17

◪ tempo 11:55 intensity: (12 @1) + (11 @2) + (11:32 @3) *** 2.75 km (4:20 / km) +2m 4:19 / km
ahr:140 max:150 spiked:27/27c shoes: Adidas

Mass start with Joe, Ben B, and Charlie. 1 second behind charlie, which I lost on the run in.

◪ intervals 7:55 intensity: (9 @1) + (10 @2) + (7:09 @3) + (27 @4) *** 1.5 km (5:17 / km)
ahr:148 max:162 spiked:15/15c shoes: Adidas

1 fast leg, 1 slow around the short missing out the ones in the maze.
C • avec moi 2

Wednesday Sep 27, 2017 #

4 PM

Running long 1:02:52 intensity: (1 @0) + (15 @1) + (18 @2) + (43:21 @3) + (18:57 @4) 12.07 km (5:12 / km) +158m 4:53 / km
ahr:148 max:166 shoes: Adidas

Standard 12km route
C • Road 3

Tuesday Sep 26, 2017 #

6 PM

Running warm up/down (WU) 15:01 intensity: (13 @0) + (26 @1) + (10 @2) + (3:21 @3) + (10:17 @4) + (34 @5) 3.12 km (4:49 / km) +13m 4:43 / km
ahr:154 max:188 shoes: Adidas

Running intervals 15:03 intensity: (9:41 @3) + (5:22 @4) 2.5 km (6:01 / km) +13m 5:52 / km
ahr:154 max:172 shoes: Adidas

2 sets of 4 * 300 [30s] with 1:30 in between sets


Times:
1.02, 04, 07, 03, 08, 06, 08

Running warm up/down (WD) 21:54 intensity: (27 @2) + (14:27 @3) + (7:00 @4) 4.16 km (5:16 / km) +45m 5:00 / km
ahr:151 max:171 shoes: Adidas

Monday Sep 25, 2017 #

5 PM

Cycling (MTB) 20:13 [1] +119m
ahr:132 max:154

5.69km, 16.9km/h
C • with nick? 3

Running (Terrain) 22:11 intensity: (8:29 @3) + (13:42 @4) 3.99 km (5:33 / km) +133m 4:46 / km
ahr:157 max:173 shoes: Inov8 Mudclaw 300

Cycling (MTB) 16:17 [1] +33m
ahr:117 max:131

5.62km, 20.7km/h

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