Training Log Archive: SunleyIn the 28 days ending Mar 24, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||||||||
Sunday Mar 24, 2019 #
Running warm up/down 14:46 2.36 km (6:15 / km) +123m 4:57 / km
ahr:121 max:152 shoes: VJ Supra
◪ race 21:54 [5] **** 3.71 km (5:54 / km) +117m 5:06 / km
ahr:111 max:123 13c shoes: VJ Supra
- 3rd (2nd Top year) +0:21
So annoyed with number 11. Was going perfectly up until then. Spiking everything and shifting pretty well. Then caught sight of Ewan on the way to 7 and the race started to fall apart. From that point on I was more focused on racing and catching him than actually navigating. 8 was okay but then 9 & 10 were both very lucky. Fully caught up to him halfway to 11 and went past him. Direction was already pretty poor and went into the wrong reentrant. Faffed around and then ended up in the reentrant just west of the control, realised and hit it. 12 was just panic mode and was very lucky Caitlin had just gone through as most likely would have missed it.
Result wise it was pretty good but was 50 seconds ahead of Joe at 10 and ended up 20 down. But, two 2nd places (top years) is pretty good.
Running warm up/down 14:20 2.34 km (6:08 / km) +57m 5:28 / km
ahr:112 max:129 shoes: VJ Supra
Saturday Mar 23, 2019 #
Running 10:00 2.05 km (4:53 / km) +8m 4:48 / km
ahr:123 max:137 rhr:51 slept:7.9 shoes: Nike Revolution 4
Running warm up/down 14:42 2.8 km (5:15 / km) +34m 4:58 / km
ahr:143 max:178 shoes: Nike Air Zoom Pegasus 35
◪ race 14:18 [5] *** 3.61 km (3:58 / km) +9m 3:55 / km
ahr:163 max:186 14c shoes: Nike Air Zoom Pegasus 35
- 2nd +0:07
Pretty good run, possibly a couple of poor routes but nothing major. Couple hesitations with the largest being some dude in an apartment shouted at us trying to get us to go the other way. 2nd M16 only 7 seconds down on Jim so good result.
Running warm up/down 15:03 [2] 2.63 km (5:44 / km) +15m 5:34 / km
ahr:166 max:177 shoes: Nike Air Zoom Pegasus 35
Friday Mar 22, 2019 #
Note
(rest day)
Thursday Mar 21, 2019 #
Running warm up/down 5:51 1.09 km (5:21 / km)
ahr:138 max:150 shoes: Nike Revolution 4
◪ 17:55 *** 3.89 km (4:36 / km) +40m 4:23 / km
ahr:135 max:153 32c shoes: Nike Revolution 4
Running warm up/down 8:01 1.29 km (6:13 / km) +3m 6:08 / km
ahr:143 max:160 shoes: Nike Revolution 4
Wednesday Mar 20, 2019 #
Cycling 45:12 [2]
Tuesday Mar 19, 2019 #
Running intervals 46:34 9.12 km (5:06 / km) +16m 5:04 / km
ahr:137 max:160 shoes: Nike Air Zoom Pegasus 35
2 x 6 x 200m [200m]
Most reps between 35 & 40s except last one. Struggling to keep anywhere near Joe but think that's mainly because he is rapid.
CD
Monday Mar 18, 2019 #
Running 37:16 6.95 km (5:22 / km) +95m 5:01 / km
ahr:122 max:142
Sunday Mar 17, 2019 #
Running race 40:02 [4] 10.0 km (4:00 / km) +139m 3:45 / km
ahr:123 max:136 shoes: Nike Air Zoom Pegasus 35
Running warm up/down 9:25 1.48 km (6:23 / km) +81m 5:01 / km
ahr:128 max:169 shoes: VJ Irocks 2
◪ tempo 30:54 [3] *** 5.23 km (5:55 / km) +149m 5:10 / km
ahr:140 max:178 11c shoes: VJ Irocks 2
Running warm up/down 8:01 1.34 km (5:59 / km) +26m 5:28 / km
ahr:163 max:177 shoes: VJ Irocks 2
Saturday Mar 16, 2019 #
Cycling (Spinning) 30:40 [2]
ahr:125 max:144
Friday Mar 15, 2019 #
Note
(rest day)
Thursday Mar 14, 2019 #
Running warm up/down 13:33 2.52 km (5:23 / km) +11m 5:16 / km
ahr:145 max:154 shoes: Nike Air Zoom Pegasus 35
◪ tempo 18:12 *** 4.27 km (4:15 / km) +59m 3:59 / km
ahr:146 max:172 20c shoes: Nike Air Zoom Pegasus 35
Honestly, one of the best sprint areas I've ever been to. Each leg has at least 5 different routehoices and there can be quite a difference between them.
Was going pretty well also. Only one 2-3s hesitation and maybe a couple sub optimum routes but was flowing well and moving well.
Running warm up/down 15:43 2.36 km (6:39 / km) +18m 6:25 / km
ahr:158 max:179 shoes: Nike Air Zoom Pegasus 35
Wednesday Mar 13, 2019 #
Cycling 30:01 [2]
ahr:125 max:143
Tuesday Mar 12, 2019 #
Running intervals 52:55 9.76 km (5:25 / km)
ahr:145 max:174 shoes: Nike Air Zoom Pegasus 35
1600m T [3 mins] @ ~3:45/km
10 x 300m [75s] @ ~58.5s
With Charlie. Keeping it nice and controlled, most reps were pretty consistent but not too hard.
CD
Sunday Mar 10, 2019 #
Running warm up/down 8:36 1.4 km (6:09 / km) +42m 5:21 / km
ahr:137 max:169 shoes: VJ Supra
◪ race 59:57 [5] **** 9.6 km (6:15 / km) +252m 5:31 / km
ahr:159 max:180 16c (sick) shoes: VJ Supra
Part 1 - Part 2 / Results
Alreet run for the majority. Nav was good for most but was let down by me speed, struggling to get moving for quite a bit of it.
Messed up 1 a little bit partly due to a confusing start kite but also the 'knee high' river. Ended up crossing at a bridge and doubling back. Nav from then until 9 (half the course) was perfect, routechoice could have been better especially on 5 with slightly poor compass. Bit of a strange taped spectator run through (no tape, no spectators).
Just as I get into the clearing at 9 I saw Wozzle (10 mins in front) and started to lose concentration and got distracted. Even told myself to do my own stuff and ignore them. First mistake to 10, was perfect for most ignoring everyone else then thought someone had seen the control and went towards them, hit the ditch and immediately realised we'd gone too far, turned round and saw the control where I'd been heading.
Very poor exit direction from 10 so thought we were heading in a completely different direction, hit the road and had to adjust. Heard Wozzle give a very discrete "ahem" and assumed he'd found it.
12 was a bit of a slog but hit it fine. 13 was very slow, followed some french dudes and they were on the right line but hadn't gone far enough. Noticed Wozzle hadn't appeared so assumed he'd found it. Carried on and found it alright. 14 was rapid. 15 was boring. 16 was easy. Finish was uphill and brutal.
Overall, a pretty good run and England won. Made about 3 mins total time loss which would put me 4 mins behind the leader and maybe could have made that if hadn't been ill.
Running warm up/down 1:48 0.26 km (6:48 / km)
ahr:144 max:160 shoes: VJ Supra
Saturday Mar 9, 2019 #
Running warm up/down 6:32 1.29 km (5:03 / km) +6m 4:56 / km
ahr:139 max:151 shoes: VJ Irocks 2
◪ 43:13 [3] **** 5.44 km (7:57 / km) +175m 6:51 / km
ahr:162 max:179 16c (sick) shoes: VJ Irocks 2
Took it pretty controlled and was having very well for the entire course. Only one mistake due to poor exit direction on 13.
Quick stop at 9... and from then on started to feel pretty wiped. Really struggling for the rest of the course so decided against doing the night sprint and just trying to get some more energy
Running warm up/down 8:47 [1] 1.31 km (6:43 / km) +51m 5:37 / km
ahr:105 max:117 shoes: VJ Irocks 2
Wednesday Mar 6, 2019 #
Running 15:51 3.3 km (4:48 / km) +40m 4:32 / km
ahr:135 max:167 (sick) shoes: Nike Air Zoom Pegasus 35
Hopefully this isn't anything big and can hopefully get rid of it before Interland.
Tuesday Mar 5, 2019 #
Cycling 1:00:00 [2]
ahr:119 max:146
Monday Mar 4, 2019 #
Running intervals 53:46 9.82 km (5:29 / km) +134m 5:08 / km
ahr:127 max:153 shoes: Nike Air Zoom Pegasus 35
6 * 560m [350m]
CD
Sunday Mar 3, 2019 #
Running warm up/down 10:50 1.83 km (5:55 / km) +57m 5:07 / km
ahr:116 max:134 shoes: VJ Irocks 2
◪ 1:01:32 *** 7.67 km (8:02 / km) +310m 6:41 / km
ahr:141 max:174 20c shoes: VJ Irocks 2
◪ 20:53 *** 2.49 km (8:23 / km) +70m 7:21 / km
ahr:138 max:181 5c shoes: VJ Irocks 2
Saturday Mar 2, 2019 #
Running warm up/down 6:10 1.1 km (5:36 / km) +77m 4:09 / km
ahr:136 max:158 shoes: VJ Supra
◪ 25:07 *** 3.41 km (7:22 / km) +129m 6:12 / km
ahr:145 max:159 20c shoes: VJ Supra
Running 14:13 2.52 km (5:38 / km) +102m 4:42 / km
ahr:121 max:139 shoes: VJ Supra
◪ 7:29 ** 1.17 km (6:25 / km) +79m 4:48 / km
ahr:123 max:141 5c shoes: VJ Supra
Friday Mar 1, 2019 #
Note
(rest day)
Thursday Feb 28, 2019 #
Running warm up/down 10:03 1.96 km (5:08 / km)
ahr:147 max:173 shoes: Inov8 X Talons 212
◪ tempo 26:49 *** 5.5 km (4:52 / km) +19m 4:47 / km
ahr:162 max:181 25c shoes: Inov8 X Talons 212
Pretty poor nav but wasn't shifting too badly.
Running warm up/down 10:38 [3] 2.06 km (5:10 / km)
ahr:171 max:184 shoes: Inov8 X Talons 212
Wednesday Feb 27, 2019 #
Running 36:09 [3] 7.14 km (5:04 / km) +86m 4:47 / km
ahr:126 max:151 shoes: Nike Revolution 4
Running 7:35 1.66 km (4:34 / km)
ahr:126 max:139 shoes: Nike Revolution 4
Tuesday Feb 26, 2019 #
Cycling (Spinning) 1:00:00 [2]
ahr:112 max:144
Monday Feb 25, 2019 #
Running 46:42 8.85 km (5:17 / km) +113m 4:57 / km
ahr:146 max:179 shoes: Nike Air Zoom Pegasus 35