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Training Log Archive: Sunley

In the 28 days ending Feb 28, 2018:

activity # timemileskm+mload
  ◪9 8:51:47 34.38(15:28) 55.33(9:37) 191666 /69c95%3895754.3
  Running16 8:30:57 56.8(9:00) 91.41(5:35) 19933904816.8
  Cycling10 6:18:032415375.0
  Cross Training1 25:00125000.0
  Total31 24:05:47 91.18 146.74 390966 /69c95%1.0340946E7
  [1-5]31 24:05:08

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Wednesday Feb 28, 2018 #

Note
(rest day)

Tuesday Feb 27, 2018 #

4 PM

Running 58:49 intensity: (13 @1) + (7:53 @2) + (1:48 @3) + (48:30 @4) + (25 @5) 9.77 km (6:01 / km) +285m 5:15 / km
ahr:169 max:193 shoes: Inov8 X Talons 212

Monday Feb 26, 2018 #

4 PM

Cross Training (Sports Leaders) 25:00 [1]

Running the line for the year 8s. Wouldn't normally log this stuff but I was running up and down the side of the pitch all the time.
8 PM

Cycling 30:00 [2]
ahr:120 max:135

Sunday Feb 25, 2018 #

4 PM

Running long 1:15:40 intensity: (1:49 @1) + (6:04 @2) + (1:06:57 @3) + (50 @4) 13.44 km (5:38 / km) +362m 4:58 / km
ahr:151 max:179 shoes: Inov8 X Talons 212

Mainly exploring some new areas while stopping a lot to work out where I was.

Saturday Feb 24, 2018 #

2 PM

Running 58:37 intensity: (17 @1) + (25:03 @2) + (33:17 @3) 11.31 km (5:11 / km) +244m 4:41 / km
ahr:145 max:164 shoes: Adidas

Friday Feb 23, 2018 #

9 PM

Cycling 30:00 [2]
ahr:124 max:140 (rest day)

Thursday Feb 22, 2018 #

Event: Night Series - Silloth Golf Course Finale
 
6 PM

Running warm up/down 5:28 intensity: (38 @1) + (1:25 @2) + (3:25 @3) 1.12 km (4:53 / km) +10m 4:41 / km
ahr:142 max:164 shoes: Inov8 Mudclaw 300

◪ 33:30 intensity: (28 @1) + (3:40 @2) + (19:30 @3) + (9:52 @4) *** 5.45 km (6:09 / km) +45m 5:54 / km
ahr:155 max:184 spiked:18/19c shoes: Inov8 Mudclaw 300

WCOC Event - Silloth golf course — 33:28 - 4.4km

Map / Results

Took it pretty chill. Focused on planning and made sure I had a plan before leaving any control. Only mistake was at 8 where I got a bit confused and ran past the thicket. Pushed from 13-14 because it was mainly on paths and I was bored.

Running warm up/down 7:58 intensity: (14 @1) + (12 @2) + (7:17 @3) + (15 @4) 1.44 km (5:31 / km)
ahr:155 max:170 shoes: Inov8 Mudclaw 300

Wednesday Feb 21, 2018 #

8 PM

Cycling 30:00 [2]
ahr:127 max:145

Tuesday Feb 20, 2018 #

4 PM

Running 30:58 intensity: (17:49 @1) + (12:40 @2) + (29 @3) 6.36 km (4:52 / km) +89m 4:33 / km
ahr:123 max:161 shoes: Inov8 Mudclaw 300

IT'S MA BIRTHDAY!

Taking it pretty chill as shown by the HR but going at a decent pace for such a low heart rate.
C • whoooop 13

Monday Feb 19, 2018 #

Note

Main focus now is to get the nav back up before the start of the selection races, as it has been extremely poor over the last couple of weeks.
8 PM

Cycling 1:00:00 [1]
ahr:118 max:139 (rest day)

Sunday Feb 18, 2018 #

11 AM

◪ 1:38:29 intensity: (1:10:11 @2) + (59 @3) + (22:22 @4) + (4:57 @5) 9.5 km (10:22 / km) +330m 8:50 / km
ahr:178 max:195 shoes: Inov8 Mudclaw 300

Putting out controls, collecting controls and moving a control that dad put in the wrong place.

Gps is only for moving the control that was wrong
C • there were multiple wrong c... 6

Saturday Feb 17, 2018 #

8 AM

Running warm up/down (WU) 6:09 intensity: (5:38 @1) + (31 @2) 1.2 km (5:06 / km)
ahr:115 max:126 shoes: Adidas

Running race 19:28 [5] 5.0 km (3:54 / km) +32m 3:46 / km
ahr:117 max:141 shoes: Adidas

Workington Parkrun - 19:28

Yesss!!!!

So happy with the time. Slowed down towards the end but was fast enough at the start to keep it going.

Km's:
3.45, 48, 56, 4.08, 3.51

Also, now faster than Joe :-)
C • Good 4

Running warm up/down (CD) 3:14 intensity: (2:42 @1) + (32 @2) 0.58 km (5:35 / km) +5m 5:21 / km
ahr:114 max:130 shoes: Adidas

7 PM

Cycling 33:00 [1]
ahr:114 max:139

Friday Feb 16, 2018 #

◪ 1:00:00 [2] 5.0 km (12:00 / km) +100m 10:55 / km

Thursday Feb 15, 2018 #

6 PM

Running warm up/down 9:39 intensity: (5:39 @1) + (4:00 @2) 0.91 km (10:36 / km) +85m 7:13 / km
ahr:121 max:141 shoes: Inov8 X Talons 212

◪ 1:00:51 intensity: (51:16 @1) + (9:11 @2) + (24 @3) 5.38 km (11:19 / km) +378m 8:23 / km
ahr:116 max:160

Running 1:46 intensity: (2 @0) + (1:44 @1) 0.31 km (5:38 / km)
ahr:113 max:120

Wednesday Feb 14, 2018 #

5 PM

Running 31:27 intensity: (6:08 @1) + (24:21 @2) + (58 @3) 6.4 km (4:55 / km) +82m 4:37 / km
ahr:128 max:163 shoes: Adidas

8 PM

Cycling 30:00 [2]
ahr:111 max:146

Tuesday Feb 13, 2018 #

8 PM

Cycling 45:00 [1]
ahr:108 max:130 (rest day)

Monday Feb 12, 2018 #

2 PM

◪ 38:02 intensity: (25 @1) + (10:20 @2) + (25:18 @3) + (1:59 @4) 5.03 km (7:34 / km) +177m 6:26 / km
ahr:149 max:171 shoes: Inov8 X Talons 212

Running warm up/down 8:15 intensity: (10 @1) + (1:09 @2) + (6:55 @3) + (1 @4) 0.89 km (9:18 / km) +61m 6:55 / km
ahr:148 max:165 shoes: Inov8 X Talons 212

Sunday Feb 11, 2018 #

7 PM

Cycling 1:00:02 [2]
ahr:116 max:150

Saturday Feb 10, 2018 #

8 AM

Running 4:02 intensity: (13 @0) + (6 @1) + (3:11 @2) + (26 @3) + (6 @4) 0.67 km (6:03 / km) +6m 5:48 / km
ahr:135 max:177

Running race 20:48 intensity: (16 @0) + (5 @1) + (20 @2) + (20:07 @3) 5.05 km (4:07 / km) +43m 3:57 / km
ahr:149 max:161 shoes: Adidas

Pretty annoyed with the time. Felt strong at the start but I just couldn't run very fast and slowing down a lot towards the end.


4.02, 02, 10, 08, 14
C • Keep 8

Friday Feb 9, 2018 #

Note
(rest day)

Thursday Feb 8, 2018 #

6 PM

Running warm up/down 6:01 intensity: (8 @0) + (5 @1) + (1:56 @2) + (3:52 @3) 1.08 km (5:33 / km) +11m 5:17 / km
ahr:145 max:158 shoes: Inov8 Mudclaw 300

◪ 55:12 intensity: (2:21 @2) + (35:48 @3) + (17:03 @4) 5.35 km (10:19 / km) +193m 8:44 / km
ahr:159 max:178 shoes: Inov8 Mudclaw 300

WCOC event - Wasdale — 55:11 - 4.1km

Nav still rubbish.
C • as per ;) 4

Wednesday Feb 7, 2018 #

4 PM

Running 49:21 [2] 6.69 km (7:23 / km) +264m 6:10 / km
ahr:131 max:172 shoes: Inov8 X Talons 212

Running with some sledging involved. Met a Zac and Molly on the way up.
8 PM

Cycling 30:00 [1]
ahr:108 max:147

C • 6.7 kph 6

Tuesday Feb 6, 2018 #

5 PM

Running (Road / Terrain) 1:07:19 intensity: (2 @1) + (31 @2) + (2:29 @3) + (55:00 @4) + (9:17 @5) 10.84 km (6:13 / km) +322m 5:25 / km
ahr:178 max:193 shoes: Inov8 Mudclaw 300

Monday Feb 5, 2018 #

4 PM

Running (Road) 31:30 intensity: (15 @1) + (1:39 @2) + (27:20 @3) + (2:16 @4) 6.38 km (4:56 / km) +83m 4:38 / km
ahr:157 max:168 shoes: Adidas

7 PM

Cycling 30:01 [2]
ahr:117 max:135

Sunday Feb 4, 2018 #

10 AM

◪ 1:00:36 intensity: (42:32 @1) + (13:59 @2) + (4:05 @3) ** 6.53 km (9:17 / km) +300m 7:33 / km
ahr:117 max:138 spiked:18/20c shoes: Inov8 X Talons 212

1 PM

◪ 45:00 [3] * 3.8 km (11:51 / km) +150m 9:53 / km
spiked:12/12c shoes: Inov8 X Talons 212

Saturday Feb 3, 2018 #

11 AM

Running warm up/down 1:56 intensity: (28 @1) + (52 @2) + (36 @3) 0.33 km (5:56 / km) +8m 5:16 / km
ahr:116 max:139 shoes: Inov8 Mudclaw 300

◪ 41:02 intensity: (2:28 @1) + (20:31 @2) + (17:46 @3) + (17 @4) * 5.86 km (7:00 / km) +194m 6:00 / km
ahr:141 max:167 spiked:15/15c shoes: Inov8 Mudclaw 300

◪ 7:51 intensity: (1:41 @1) + (5:54 @2) + (16 @3) * 0.87 km (9:03 / km) +32m 7:39 / km
ahr:125 max:134 spiked:3/3c shoes: Inov8 Mudclaw 300

◪ 31:14 intensity: (3:48 @1) + (17:08 @2) + (10:18 @3) 2.57 km (12:10 / km) +18m 11:45 / km
ahr:118 max:153

2 PM

Running warm up/down 12:32 intensity: (41 @1) + (11:51 @2) 1.65 km (7:36 / km)
ahr:131 max:139 shoes: Inov8 Mudclaw 300

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