Training Log Archive: SunleyIn the 31 days ending Jul 31, 2018:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||
| Su | 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 | Mo | Tu | ||||||||||||||||||||||||||||||||||
Tuesday Jul 31, 2018 #
Running warm up/down 13:52 1.67 km (8:18 / km) +184m 5:21 / km
ahr:108 max:126 shoes: VJ Irocks 2
◪ race 47:20 [5] **** 6.35 km (7:27 / km) +235m 6:18 / km
ahr:128 max:180 spiked:13/15c shoes: VJ Irocks 2
I'm happy with the result but can't say the same for my run. Wasn't able to get up to any speed and kept on making small mistakes that cost me time.
When I left the start wasn't sure if I'd picked up the right map because the first control looked like it was on a spur. Fine through the first two though and climbed out onto the track for 3. My original route to 3 involved going over the hill on another path because I hadn't seen the path round. First mistake to 4, didn't go round the hill enough and lost ~45s. Fine through 5 but then chose a poor route to 6, going to straight but trying to counter and go round on the second spur. 7, 8 & 9 were uneventful except for a tiny 10s miss on 9.
Absolute shocker to 10, had no idea what I was doing and paid the price for it. Generally poor direction and went too far and almost to the path. Rest of the course was fine except for not being able to push hard on the tracks.
Running warm up/down 2:57 0.49 km (6:03 / km)
ahr:162 max:175 shoes: VJ Irocks 2
Monday Jul 30, 2018 #
Running warm up/down 31:29 3.49 km (9:02 / km) +408m 5:42 / km
ahr:143 max:185 shoes: VJ Irocks 2
◪ race 41:16 [5] **** 6.18 km (6:41 / km) +300m 5:22 / km
ahr:169 max:185 spiked:11/14c shoes: VJ Irocks 2
Not as scrappy today but think a mistake to 11 may have cost me a bit.
First control there was a bit of routechoice and wasn't sure whether to drop to the path or stay high but decided to stay high. Very slow to 2 and didn't know where the control was going to be. Confused when I got to the top of the hill at 4 as couldn't see the hill I was looking for.
6, stuck to the path for the first bit then just on an elephant track. Bit of a purposeful banana to 7.
Very hesitant in the circle to 8 and I didn't know where the control was meant to be.
Went straight to 10 but was probably better to stick on the path.
Biggest mistake to 11 just a bit low and lost about 30s from having to climb up the hill.
Didn't know what I was going to do for 13 but got lucky.
Running warm up/down 11:34 1.37 km (8:26 / km)
ahr:172 max:182 shoes: VJ Irocks 2
Sunday Jul 29, 2018 #
Running warm up/down 18:38 2.09 km (8:55 / km) +209m 5:57 / km
ahr:143 max:173 shoes: VJ Irocks 2
◪ race 44:37 [5] **** 6.58 km (6:47 / km) +324m 5:26 / km
ahr:175 max:189 spiked:8/12c shoes: VJ Irocks 2
Felt good physically but could have been better technically.
Lost 30s on 6 just overshooting it. Then 60s on 7 and was too low. Another 30s on 9 being too far right and then 15s on 11 just didn't see it.
Looking at the splits all but 3 of my legs were top 3, so pretty happy with that.
Running warm up/down 12:25 2.1 km (5:55 / km) +2m 5:54 / km
ahr:176 max:187 shoes: VJ Irocks 2
Thursday Jul 26, 2018 #
Running warm up/down 5:25 0.58 km (9:21 / km) +67m 5:55 / km
ahr:104 max:134 shoes: Inov8 X Talons 212
◪ 43:57 *** 4.95 km (8:53 / km) +334m 6:38 / km
ahr:160 max:189 spiked:22/24c shoes: Inov8 X Talons 212
Hot to start with then cooled down towards the end. Just cruising round without pushing too hard. Only Mistake was due to a control being slightly in the wrong place.
Wednesday Jul 25, 2018 #
Running warm up/down 13:40 2.62 km (5:13 / km) +23m 5:00 / km
ahr:142 max:164 shoes: Nike Revolution 4
Running race 19:00 5.01 km (3:48 / km) +2m 3:47 / km
ahr:151 max:180 shoes: Nike Revolution 4
Then when I got back there wasn't a prize for U18.
Running warm up/down 10:03 1.61 km (6:16 / km) +25m 5:49 / km
ahr:155 max:177 shoes: Nike Revolution 4
Tuesday Jul 24, 2018 #
Running warm up/down 1:26 0.29 km (4:59 / km) +5m 4:33 / km
ahr:115 max:129 shoes: Nike Revolution 4
◪ tempo 12:25 ** 2.92 km (4:15 / km) +39m 3:59 / km
ahr:123 max:140 spiked:33/33c shoes: Nike Revolution 4
Running warm up/down 2:49 0.52 km (5:26 / km) +9m 5:00 / km
ahr:133 max:149 shoes: Nike Revolution 4
◪ 14:12 ** 2.79 km (5:05 / km) +36m 4:47 / km
ahr:156 max:169 spiked:15/15c shoes: Nike Revolution 4
Running warm up/down 1:27 0.28 km (5:10 / km)
ahr:158 max:171 shoes: Nike Revolution 4
Monday Jul 23, 2018 #
Running intervals 54:02 8.15 km (6:38 / km) +142m 6:06 / km
ahr:137 max:173 shoes: Nike Revolution 4
Sunday Jul 22, 2018 #
Running warm up/down 20:00 [1] 1.5 km (13:20 / km) +70m 10:49 / km
shoes: VJ Irocks 2
◪ 48:19 **** 5.88 km (8:13 / km) +191m 7:04 / km
ahr:151 max:178 spiked:13/15c shoes: VJ Irocks 2
Saturday Jul 21, 2018 #
Cycling 45:48
ahr:118 max:150
Running 45:57 [3] 17.03 km (2:42 / km) +226m 2:32 / km
Thursday Jul 19, 2018 #
Running warm up/down 1:27 0.32 km (4:34 / km)
ahr:114 max:134 shoes: VJ Irocks 2
◪ 42:49 *** 5.37 km (7:59 / km) +320m 6:09 / km
ahr:153 max:182 spiked:10/13c shoes: VJ Irocks 2
Running warm up/down 3:33 0.43 km (8:17 / km) +28m 6:15 / km
ahr:155 max:166 shoes: VJ Irocks 2
Wednesday Jul 18, 2018 #
Running 33:23 6.94 km (4:49 / km) +70m 4:35 / km
ahr:141 max:163 shoes: Nike Revolution 4
Monday Jul 16, 2018 #
Running intervals 1:02:31 9.23 km (6:47 / km) +336m 5:44 / km
ahr:125 max:152 shoes: VJ Irocks 2
Sunday Jul 15, 2018 #
Running 34:31 6.7 km (5:09 / km) +175m 4:33 / km
ahr:152 max:183 shoes: VJ Irocks 2
Thursday Jul 12, 2018 #
Running 7:16 1.38 km (5:16 / km) +14m 5:00 / km
ahr:126 max:131
◪ tempo 51:24 6.76 km (7:36 / km) +251m 6:25 / km
ahr:150 max:188 shoes: Inov8 X Talons 212
Wednesday Jul 11, 2018 #
Running 14:51 [1] 3.26 km (4:33 / km) +13m 4:28 / km
ahr:108 max:121
Saturday Jul 7, 2018 #
Running warm up/down 5:04 1.01 km (5:01 / km) +3m 4:57 / km
ahr:131 max:155 shoes: Nike Revolution 4
Running race 18:43 [5] 5.0 km (3:45 / km) +29m 3:38 / km
ahr:141 max:182 shoes: Nike Revolution 4
( ͡° ͜ʖ ͡°)
Thursday Jul 5, 2018 #
◪ 59:38 *** 7.82 km (7:38 / km) +342m 6:15 / km
ahr:152 max:180 spiked:10/12c shoes: Inov8 X Talons 212
Running warm up/down 8:50 1.87 km (4:43 / km) +14m 4:33 / km
ahr:157 max:171 shoes: Inov8 X Talons 212
Wednesday Jul 4, 2018 #
Running warm up/down 7:00 1.21 km (5:47 / km) +59m 4:39 / km
ahr:135 max:163 shoes: Inov8 X Talons 212
◪ tempo 11:28 * 2.36 km (4:51 / km) +56m 4:20 / km
ahr:170 max:188 spiked:12/12c shoes: Inov8 X Talons 212
Tuesday Jul 3, 2018 #
Running warm up/down 31:33 6.36 km (4:57 / km) +86m 4:39 / km
ahr:151 max:174 shoes: Nike Revolution 4
PE race 2:23 [5] 0.8 km (2:59 / km) +1m 2:58 / km
ahr:145 max:155 shoes: Nike Revolution 4
Whoop whoop. Nice to go out with a win.
Was leading for the first lap till Sam Greenbank overtook us but then passed him again at the bell and just pulled away.
Monday Jul 2, 2018 #
Running intervals 1:01:43 8.88 km (6:57 / km) +375m 5:44 / km
ahr:137 max:169 shoes: Adidas
Sunday Jul 1, 2018 #
Running warm up/down 6:50 1.27 km (5:24 / km) +5m 5:17 / km
ahr:136 max:164 shoes: Inov8 X Talons 212
◪ race 44:04 7.54 km (5:51 / km) +32m 5:43 / km
ahr:174 max:189 shoes: Inov8 X Talons 212
Map / Results
Rubbish. 34°C at the start made it proper grim before even starting. Then made a stupid decision and tried to go straight to 2 (through a lot of green), making it worse I had looked before and thought it was a feasable route. So had to go right back to the control and bail to the path and lost at least 3 mins on that control. Fine technically for the rest except 12 with a 60s miss. At the end was about 8 minutes down on Joe with at least 4 minutes of mistakes and a lot lost physically