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Training Log Archive: Sunley

In the 7 days ending Jan 6, 2019:

activity # timemileskm+mload
  Running6 2:21:24 17.84(7:56) 28.71(4:55) 3531252508.4
  ◪3 2:00:17 11.61(10:22) 18.68(6:26) 72247c532475.0
  Cycling1 1:00:00450000.0
  Total7 5:21:41 29.45 47.39 107547c2234983.3

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MoTuWeThFrSaSu

Sunday Jan 6, 2019 #

10 AM

Running warm up/down 2:20 intensity: (52 @1) + (36 @2) + (52 @3) 0.35 km (6:35 / km) +19m 5:13 / km
ahr:129 max:161 shoes: VJ Irocks 2

◪ tempo 1:03:12 intensity: (8 @1) + (10 @2) + (19:25 @3) + (43:29 @4) **** 9.7 km (6:31 / km) +392m 5:25 / km
ahr:167 max:180 21c shoes: VJ Irocks 2

WCOC Club Chase - Scale Hill - 3rd




Started off pretty well, slowly catching time on Charlie. But then on 8 could see a wall and assumed it was mine got to it and it wasn't. Lost about 2 minutes there and was out of it. Died a slow death for the rest of the course.

Saturday Jan 5, 2019 #

12 PM

Running 30:00 intensity: (13 @1) + (6 @2) + (26:50 @3) + (2:51 @4) 6.34 km (4:44 / km) +86m 4:26 / km
ahr:157 max:170 shoes: Nike Revolution 4

Similar to wednesday: Just trying to keep the heart rate below 165bpm (zone 3 and below)

Friday Jan 4, 2019 #

Note
(rest day)

Thursday Jan 3, 2019 #

2 PM

Running warm up/down 3:38 intensity: (16 @1) + (1:48 @2) + (1:34 @3) 0.62 km (5:51 / km) +21m 5:00 / km
ahr:139 max:154 shoes: Inov8 X Talons 212

◪ 34:52 intensity: (14 @1) + (11 @2) + (14:27 @3) + (20:00 @4) *** 5.03 km (6:56 / km) +321m 5:15 / km
ahr:164 max:175 12c shoes: Inov8 X Talons 212

WCOC Event - Ling Fell

Started a bit after Joe and was catching up through hills and routechoice. Absolutely binned him on the climb from 7-8.

Wednesday Jan 2, 2019 #

12 PM

Running 57:52 intensity: (6 @1) + (25 @2) + (52:38 @3) + (4:43 @4) 12.35 km (4:41 / km) +150m 4:25 / km
ahr:156 max:172 shoes: Nike Air Zoom Pegasus 35

Tuesday Jan 1, 2019 #

12 PM

Running warm up/down 5:03 intensity: (1:45 @1) + (3:15 @2) + (3 @3) 1.04 km (4:52 / km)
ahr:124 max:144 shoes: Inov8 X Talons 212

◪ 22:13 intensity: (11 @1) + (23 @2) + (4:26 @3) + (17:13 @4) *** 3.95 km (5:38 / km) +9m 5:34 / km
ahr:167 max:176 14c shoes: Inov8 X Talons 212

WCOC Event - Mawbray Dunes

Started off planning to do the long which had an extra bit at the end. Got to the start of the extra bit and found it you had to visit all the controls on the course without a map. Couldn't be bothered with that so finished and changed to the short.

Running warm up/down 12:31 intensity: (42 @1) + (43 @2) + (11:06 @3) 2.18 km (5:44 / km) +8m 5:38 / km
ahr:151 max:162 shoes: Inov8 X Talons 212

4 PM

Running 30:00 intensity: (19 @1) + (9:54 @2) + (15:25 @3) + (4:22 @4) 5.82 km (5:09 / km) +69m 4:52 / km
ahr:152 max:171 shoes: Nike Air Zoom Pegasus 35

WU

10 * 30s [30s]

Keeping it nice and short.
All reps were slightly uphill apart from the last one.

CD

Monday Dec 31, 2018 #

2 PM

Note

Nice walk up catbells
6 PM

Cycling (Spinning) 1:00:00 [2]
ahr:115 max:126

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