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Training Log Archive: Sunley

In the 7 days ending Oct 7, 2018:

activity # timemileskm+mload
  Running5 2:28:38 17.09(8:42) 27.5(5:24) 4091133154.1
  ◪3 1:23:32 10.62(7:52) 17.09(4:53) 20782c163900.0
  Cycling1 30:00150000.0
  Total6 4:22:10 27.7 44.58 61682c1447054.1

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MoTuWeThFrSaSu

Sunday Oct 7, 2018 #

Event: Liverpool Big Weekend Urban Event (UKOL)
 
11 AM

Running warm up/down 5:32 intensity: (1:44 @1) + (3:48 @2) 1.07 km (5:11 / km) +4m 5:05 / km
ahr:123 max:132 shoes: Nike Revolution 4

◪ tempo 14:20 [4] *** 3.62 km (3:58 / km) +8m 3:55 / km
ahr:122 max:138 20c shoes: Nike Revolution 4

Running warm up/down 7:27 intensity: (33 @1) + (5:55 @2) + (59 @3) 1.18 km (6:19 / km) +8m 6:06 / km
ahr:136 max:153 shoes: Nike Revolution 4

Running warm up/down 8:31 intensity: (36 @1) + (5:26 @2) + (2:29 @3) 1.57 km (5:26 / km) +2m 5:24 / km
ahr:139 max:146 shoes: Nike Revolution 4

◪ tempo 12:09 intensity: (10 @1) + (37 @2) + (28 @3) + (10:54 @4) *** 2.88 km (4:13 / km) +2m 4:12 / km
ahr:169 max:180 18c shoes: Nike Revolution 4

Running warm up/down 6:03 intensity: (16 @1) + (4:24 @2) + (1:23 @3) 1.06 km (5:43 / km) +8m 5:31 / km
ahr:139 max:153 shoes: Nike Revolution 4

Saturday Oct 6, 2018 #

Event: Liverpool Big Weekend Day 1 Formby Dunes (UKOL)
 
12 PM

Running warm up/down 8:11 intensity: (1:39 @1) + (5:45 @2) + (45 @3) + (2 @4) 1.53 km (5:20 / km) +1m 5:19 / km
ahr:130 max:167 shoes: VJ Irocks 2

◪ race 41:19 [4] **** 7.23 km (5:43 / km) +150m 5:11 / km
ahr:157 max:185 23c shoes: VJ Irocks 2

Formby Interland selection - Blue - 1st


Might do a proper route later

That went a lot better than I deserved. Very scrappy on a lot of controls probably losing 2 or 3 mins just technically. Was struggling to run on a lot of the paths due to them being very sandy.

Caught Charlie up for 8 minutes at 16! And immediately felt bad for him because I've caught him up a lot recently. Plan then was to just slot in behind him but he took a questionable routechoice to 17 so left him and never saw him again. 21 was the best underfoot I've seen in a long time: zero undergrowth and pine needles.

Overall had a 3 minute lead over Quentin Harding and almost an 8 minute lead over Adam Thorpe who was the 2nd M16.

Running warm up/down 12:51 intensity: (12 @1) + (4 @2) + (9:58 @3) + (2:37 @4) 2.05 km (6:16 / km) +17m 6:01 / km
ahr:160 max:170 shoes: VJ Irocks 2

Thursday Oct 4, 2018 #

6 PM

Running warm up/down 6:09 intensity: (22 @1) + (1:15 @2) + (4:32 @3) 1.17 km (5:16 / km) +5m 5:09 / km
ahr:146 max:156 shoes: Inov8 X Talons 212

◪ tempo 15:44 intensity: (10 @1) + (6 @2) + (1:03 @3) + (14:25 @4) *** 3.36 km (4:41 / km) +46m 4:23 / km
ahr:172 max:181 21c shoes: Inov8 X Talons 212

WCOC Event - Curwen Park

Didn't really like that. #1 was hidden. #5 was in the wrong place. #21 was badly mapped. Which lead to several big mistakes

Wednesday Oct 3, 2018 #

5 PM

Running tempo 36:10 intensity: (23 @1) + (9:24 @2) + (16:23 @3) + (10:00 @4) 7.97 km (4:32 / km) +88m 4:18 / km
ahr:152 max:173 shoes: Nike Revolution 4

WU


15min tempo.

Originally planned to do 25mins but didn't feel great so cut it short


CD
8 PM

Cycling (Spinning) 30:00 [1]
ahr:112 max:125

Tuesday Oct 2, 2018 #

Note
(rest day)

Monday Oct 1, 2018 #

6 PM

Running intervals 57:44 intensity: (7:25 @1) + (12:52 @2) + (30:05 @3) + (7:22 @4) 9.91 km (5:50 / km) +275m 5:07 / km
ahr:147 max:170 shoes: Adidas

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