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Training Log Archive: Sunley

In the 7 days ending Jul 29, 2018:

activity # timemileskm+mload
  Running5 2:18:55 14.44(9:37) 23.23(5:59) 4841013433.3
  ◪3 1:55:11 10.72(10:45) 17.25(6:41) 73478 /84c92%1390520.9
  Total5 4:14:06 25.15(10:06) 40.48(6:17) 121778 /84c92%2403954.3

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MoTuWeThFrSaSu

Sunday Jul 29, 2018 #

Event: Lakes 5 Days 2018
 
11 AM

Running warm up/down 18:38 intensity: (34 @1) + (10:00 @2) + (7:42 @3) + (22 @4) 2.09 km (8:55 / km) +209m 5:57 / km
ahr:143 max:173 shoes: VJ Irocks 2

◪ race 44:37 [5] **** 6.58 km (6:47 / km) +324m 5:26 / km
ahr:175 max:189 spiked:8/12c shoes: VJ Irocks 2

L5D - Day 1 Silver How - 1st



Felt good physically but could have been better technically.
Lost 30s on 6 just overshooting it. Then 60s on 7 and was too low. Another 30s on 9 being too far right and then 15s on 11 just didn't see it.

Looking at the splits all but 3 of my legs were top 3, so pretty happy with that.

Running warm up/down 12:25 intensity: (9 @1) + (5 @2) + (9 @3) + (11:53 @4) + (9 @5) 2.1 km (5:55 / km) +2m 5:54 / km
ahr:176 max:187 shoes: VJ Irocks 2

Thursday Jul 26, 2018 #

6 PM

Running warm up/down 5:25 intensity: (4:47 @1) + (38 @2) 0.58 km (9:21 / km) +67m 5:55 / km
ahr:104 max:134 shoes: Inov8 X Talons 212

◪ 43:57 intensity: (53 @1) + (3:14 @2) + (23:19 @3) + (16:26 @4) + (5 @5) *** 4.95 km (8:53 / km) +334m 6:38 / km
ahr:160 max:189 spiked:22/24c shoes: Inov8 X Talons 212

WCOC Event - Knock Murton

Hot to start with then cooled down towards the end. Just cruising round without pushing too hard. Only Mistake was due to a control being slightly in the wrong place.

Wednesday Jul 25, 2018 #

6 PM

Running warm up/down 13:40 intensity: (32 @1) + (7:37 @2) + (5:31 @3) 2.62 km (5:13 / km) +23m 5:00 / km
ahr:142 max:164 shoes: Nike Revolution 4

Running race 19:00 intensity: (23 @1) + (2:26 @2) + (13:45 @3) + (2:26 @4) 5.01 km (3:48 / km) +2m 3:47 / km
ahr:151 max:180 shoes: Nike Revolution 4

Bit disappointed with this. Set off far too fast and did a 3:33 first km then just died on the rest.

Then when I got back there wasn't a prize for U18.

Running warm up/down 10:03 intensity: (10 @1) + (10 @2) + (9:03 @3) + (40 @4) 1.61 km (6:16 / km) +25m 5:49 / km
ahr:155 max:177 shoes: Nike Revolution 4

Tuesday Jul 24, 2018 #

6 PM

Running warm up/down 1:26 intensity: (1:10 @1) + (16 @2) 0.29 km (4:59 / km) +5m 4:33 / km
ahr:115 max:129 shoes: Nike Revolution 4

◪ tempo 12:25 intensity: (7:04 @1) + (5:21 @2) ** 2.92 km (4:15 / km) +39m 3:59 / km
ahr:123 max:140 spiked:33/33c shoes: Nike Revolution 4

Running warm up/down 2:49 intensity: (16 @1) + (2:04 @2) + (29 @3) 0.52 km (5:26 / km) +9m 5:00 / km
ahr:133 max:149 shoes: Nike Revolution 4

◪ 14:12 intensity: (49 @2) + (12:14 @3) + (1:09 @4) ** 2.79 km (5:05 / km) +36m 4:47 / km
ahr:156 max:169 spiked:15/15c shoes: Nike Revolution 4

Running warm up/down 1:27 intensity: (1:22 @3) + (5 @4) 0.28 km (5:10 / km)
ahr:158 max:171 shoes: Nike Revolution 4

Monday Jul 23, 2018 #

6 PM

Running intervals 54:02 intensity: (10:49 @1) + (28:48 @2) + (11:19 @3) + (3:06 @4) 8.15 km (6:38 / km) +142m 6:06 / km
ahr:137 max:173 shoes: Nike Revolution 4

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