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Training Log Archive: Sunley

In the 7 days ending Nov 11, 2018:

activity # timemileskm+mload
  Running4 1:27:23 10.18(8:35) 16.38(5:20) 190457958.3
  ◪2 1:22:46 6.86(12:04) 11.04(7:30) 43131c713816.7
  Total4 2:50:09 17.04(9:59) 27.42(6:12) 62131c1171775.0

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MoTuWeThFrSaSu

Sunday Nov 11, 2018 #

Event: LOC Cumbrian Galoppen
 
10 AM

Running warm up/down 2:28 intensity: (33 @1) + (1:51 @2) + (4 @3) 0.48 km (5:10 / km) +8m 4:45 / km
ahr:125 max:150 shoes: VJ Irocks 2

◪ 54:21 intensity: (4:42 @1) + (20:54 @2) + (27:24 @3) + (1:21 @4) **** 6.36 km (8:33 / km) +319m 6:50 / km
ahr:143 max:183 13c shoes: VJ Irocks 2

LOC Cumbrian Galoppen - Holme Fell

Map / Results

Fairly scrappy, some due to compass and others in the circle. Was moving okay at some points not as good at others.

3d Rerun

Running warm up/down 3:30 intensity: (59 @2) + (2:31 @3) 0.59 km (5:56 / km)
ahr:147 max:160 shoes: VJ Irocks 2

Saturday Nov 10, 2018 #

8 AM

Running warm up/down 5:08 intensity: (20 @1) + (27 @2) + (3:03 @3) + (1:18 @4) 1.03 km (4:58 / km) +8m 4:47 / km
ahr:155 max:171 shoes: Nike Revolution 4

Running 20:23 intensity: (10 @1) + (7 @2) + (14 @3) + (19:52 @4) 5.03 km (4:03 / km) +48m 3:52 / km
ahr:174 max:181 shoes: Nike Revolution 4

FYI Whitehaven isn't fast and neither am I.

Thursday Nov 8, 2018 #

Event: Night Series - Bridekirk
 
6 PM

Running warm up/down 3:12 intensity: (36 @1) + (2:36 @2) 0.59 km (5:23 / km) +23m 4:31 / km
ahr:126 max:135 shoes: Inov8 X Talons 212

◪ 28:25 intensity: (53 @1) + (6:59 @2) + (19:56 @3) + (37 @4) *** 4.68 km (6:04 / km) +112m 5:25 / km
ahr:147 max:170 18c shoes: Inov8 X Talons 212

WCOC Event - Bridekirk

Map / Results

Need to work on my compass. Pretty poor direction on multiple controls but ok on others. Probably going to use the next couple of events to focus on this then move on to something else afterwards.

Monday Nov 5, 2018 #

6 PM

Running intervals 52:42 intensity: (37:42 @2) + (15:00 @4) 8.66 km (6:05 / km) +103m 5:45 / km
ahr:128 max:157 shoes: Adidas

WU + Drills


Various hills. Started short then got longer, then shorter again and finished with 3 * 30s sprints.

Running with another guy which made it nice and fast.


CD

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