Training Log Archive: Sunley

In the 7 days ending Jan 20, 2019:

2:09

0:00

11 AM

Running long 2:09:16 [3] 14.48 km (8:56 / km) +988m 6:39 / km
ahr:122 max:153 shoes: VJ Irocks 2

WCOC Beer Trail

Very nice day out.

11 AM

Running warm up/down 4:16 0.63 km (6:48 / km) +23m 5:46 / km
ahr:119 max:132 shoes: VJ Irocks 2

◪ 25:46 [3] **** 3.77 km (6:50 / km) +199m 5:24 / km
ahr:122 max:156 7c shoes: VJ Irocks 2

NWJS Training - Colonel's Drive

2 long courses - Maps

Distraction training with Charlie and Herbie (and Fran...) But with Charlie for most of it

◪ 22:28 [3] **** 3.62 km (6:12 / km) +155m 5:06 / km
ahr:122 max:136 9c shoes: VJ Irocks 2

NWJS Training - Colonel's Drive

2 short courses, chasing start course

Same as before.

Note
(rest day)

Event: Night Series - Grange (Jaws)

6 PM

Running warm up/down 7:30 1.28 km (5:52 / km) +32m 5:13 / km
ahr:140 max:164 shoes: VJ Irocks 2

◪ 39:27 [3] **** 4.09 km (9:38 / km) +223m 7:35 / km
ahr:136 max:153 16c shoes: VJ Irocks 2

WCOC Event - Jaws of Borrowdale

Map / Results

Slow area. Pretty poor nav.

Running warm up/down 6:42 1.06 km (6:20 / km) +34m 5:27 / km
ahr:138 max:157 shoes: VJ Irocks 2

4 PM

Running 53:53 12.2 km (4:25 / km) +149m 4:10 / km
ahr:158 max:171 shoes: Nike Air Zoom Pegasus 35

Spicing it up by running the loop in reverse. Now just one hill, 3 downhills and the rest slightly up

7 PM

Cycling (Spinning) 1:00:00 [2]
ahr:111 max:127

6 PM

Running intervals 49:33 8.54 km (5:48 / km) +120m 5:25 / km
ahr:141 max:165 shoes: Nike Air Zoom Pegasus 35

WU

5 * 740m

CD + Drills

8 PM

S & C 25:00 [2]