Training Log Archive: SunleyIn the 7 days ending Oct 15, 2017:
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Sunday Oct 15, 2017 #
Running warm up/down (WU + Drills) 7:56 1.34 km (5:55 / km) +13m 5:39 / km
ahr:126 max:144 shoes: Inov8 Mudclaw 300
◪ 38:56 ***** 2.63 km (14:47 / km) +66m 13:09 / km
ahr:112 max:143 spiked:7/9c shoes: Inov8 Mudclaw 300
◪ 10:29 ***** 1.57 km (6:41 / km) +22m 6:15 / km
ahr:126 max:136 spiked:4/5c shoes: Inov8 Mudclaw 300
◪ warm up/down 7:48 **** 0.68 km (11:33 / km) +24m 9:49 / km
ahr:107 max:133 spiked:2/2c shoes: Inov8 Mudclaw 300
Saturday Oct 14, 2017 #
Running warm up/down (WU + Drills) 14:02 2.6 km (5:24 / km) +3m 5:22 / km
ahr:128 max:153 shoes: Ali's ASICs Piranha
Running race 12:00 3.1 km (3:52 / km) +10m 3:48 / km
ahr:154 max:191 shoes: Ali's ASICs Piranha
Was aiming for 3.2km so annoyed I didnt get it. Felt like I could have pushed harder as well.
Oct15 - 2800m
Oct16 - 3000m
Oct17 - 3100m
400m splits:
1.29, 31, 33, 37, 35, 36, 39
Running warm up/down (WD) 2:36 0.5 km (5:10 / km)
ahr:159 max:176 shoes: Ali's ASICs Piranha
Running warm up/down (WD) 3:10 0.49 km (6:29 / km)
ahr:154 max:169 (injured) shoes: Ali's ASICs Piranha
S & C 15:00 [3]
(injured)
Running intervals 7:30 [3] 1.51 km (4:57 / km)
ahr:144 max:184 (injured) shoes: Trespass Diversion
Pulled out really early because my ankle was really hurting.
Running warm up/down 5:49 1.02 km (5:43 / km) +1m 5:41 / km
ahr:163 max:178 (injured) shoes: Trespass Diversion
Friday Oct 13, 2017 #
Note
(rest day)
Thursday Oct 12, 2017 #
◪ tempo 18:46 4.05 km (4:38 / km) +42m 4:25 / km
ahr:159 max:185 spiked:15/17c shoes: Trespass Diversion
Map / Results
Mass start with the boys. Started 1st because of my air dibber but lost a few places at 1 as I ran past it. Didn't know that the bridge had been rebuilt so started running in the wrong direction and only saw when I was ~10s behind the rest so spent the rest of the course up to 7 chasing Joe and Ben. Caught up to them at 7 because they went down the wrong alley so small lead there. Lost it on 8 through a poor routechoice. And was level with Joe. He made a mistake and I got a 20s leas that I held up until the finish just slowly getting reeled in by Joe. Beat him by a second so pretty pleased with it. Felt like I was running faster than 4:30s but I was averaging 3:30s from 1-2 when I made my mistake.
Relive \ Routes
Running warm up/down (CD) 10:45 1.72 km (6:14 / km) +9m 6:05 / km
ahr:162 max:179 shoes: Trespass Diversion
Wednesday Oct 11, 2017 #
Note
(rest day)
Tuesday Oct 10, 2017 #
Cycling 34:32 +131m
ahr:138 max:167
Just the usual 12km loop but definitely won't be cycling that route again. Just past Dean there's a pretty sketchy descent that's also on a bend. I got to it and was feeling pretty confident (oops). And went into the bend maybe a bit fast and that was when I knew I'd messed up. Either I carried on turning normally and crashed into the bush or I tried to turn sharply and most likely end up crashing onto the tarmac. I chose the first one. It was a pretty impressive crash for me. Hit a fence post and did half a flip. Bit scratched but nothing else.
Monday Oct 9, 2017 #
Note
(sick)