Training Log Archive: Sunley

In the 7 days ending Jan 13, 2019:

1:27

0:00

11 AM

Running warm up/down 10:01 2.02 km (4:58 / km) +35m 4:34 / km
ahr:124 max:141 shoes: Nike Revolution 4

◪ 25:21 [3] *** 4.38 km (5:47 / km) +203m 4:42 / km
ahr:125 max:139 22c shoes: Inov8 Mudclaw 300

WCOC Event - Slate Fell

Map / Results

Pretty simple course so just ran slightly harder than normal.

10 AM

Running long 1:27:17 [3] 13.93 km (6:16 / km) +550m 5:14 / km
ahr:163 max:190 shoes: VJ Irocks 2

Home from Cogra.

Navigation perfect apart from accidentally going up Blake :)

Note
(rest day)

6 PM

Running warm up/down 7:30 1.41 km (5:19 / km) +25m 4:54 / km
ahr:130 max:137 shoes: Inov8 X Talons 212

◪ 34:25 *** 5.17 km (6:40 / km) +289m 5:12 / km
ahr:149 max:177 11c shoes: Inov8 X Talons 212

WCOC Event - Latrigg Top

Map / Results

Very nice course on a relatively simple area.

Running warm up/down 7:30 1.26 km (5:56 / km) +38m 5:10 / km
ahr:157 max:170 shoes: Inov8 X Talons 212

6 PM

Running 55:54 12.31 km (4:32 / km) +150m 4:17 / km
ahr:158 max:175 shoes: Nike Air Zoom Pegasus 35

Standard loop

7 PM

Cycling (Spinning) 40:07
ahr:127 max:148

Cycling (Spinning) 20:01
ahr:132 max:147

6 PM

Running intervals 55:07 10.34 km (5:20 / km) +128m 5:01 / km
ahr:152 max:180 shoes: Nike Air Zoom Pegasus 35

WU + Drills

4 * 750m [2 mins]

Each rep had two hills and two flats. Feeling pretty good so pushing.

CD