Training Log Archive: SunleyIn the 28 days ending Feb 28, 2019:
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| 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 | We | Th | ||||||||||||||||||||||||||||||||||
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
Sunday Feb 24, 2019 #
Running warm up/down 13:01 2.37 km (5:30 / km) +76m 4:44 / km
ahr:125 max:143 shoes: VJ Irocks 2
◪ tempo 36:53 [4] **** 5.62 km (6:33 / km) +152m 5:47 / km
ahr:133 max:150 14c shoes: VJ Irocks 2
Map / Results
Much better run than yesterday which is annoying. Only one mistake on 5 through a lack of concentration. Came to the vegetation boundary knowing that I was slightly too far to the right. Went into the green and told myself to slow down as this was where I'd made a mistake last time. For some strange reason, I then headed to the right despite knowing I needed to go left. Went 15m and realised, turned round and hit the control.
Running 12:54 2.32 km (5:34 / km) +8m 5:29 / km
ahr:128 max:164
Saturday Feb 23, 2019 #
Running warm up/down 16:46 2.91 km (5:46 / km) +1m 5:45 / km
ahr:154 max:168 shoes: VJ Irocks 2
◪ race 1:00:19 [5] **** 7.61 km (7:55 / km) +212m 6:57 / km
ahr:158 max:183 18c shoes: VJ Irocks 2
Well the first race of the year didn't go terribly but could have gone much better. In total about 11 and a half minutes lost through mistakes only.
First was on 3 just a 30s miss running slightly past it. Another 30s on 4 accidentally going into the out-of-bounds and having to go right out. 30s on the start of five through poor direction and drifting off.
The bigger mistakes came later on in the course. Poor direction on 8 meant hitting 9 but not realising it was mine so carried on for a bit then checked my codes and realised it was 9. Went back to the control and then found 8 fine. However, for some reason thought that because I'd already been to 9 I would find it easily; this wasn't the case and binned another 90s as well as the 2 mins on 8.
Final mistake was on 12 binning 6:30. Again, poor direction and not being strict enough with the compass caused this. Drifted way off to the right and started messing around. This went on for around 3 minutes then spotted Jim standing atop a boulder. We then proceeded to do some more scrapping until seeing Joe flying along, asked him where it was and hit it fine from that.
From then on was with Jim and we managed to pass and take 2 minutes out of Joe. All in all a pretty bad run however wasn't moving too badly just struggling a bit through the heather.
Running warm up/down 14:50 [3] 2.78 km (5:20 / km)
ahr:166 max:176 shoes: VJ Irocks 2
Friday Feb 22, 2019 #
◪ 38:20 2.94 km (13:02 / km) +153m 10:21 / km
ahr:108 max:138 shoes: Inov8 X Talons 212
Slopes course. Pretty grim area for most of it but nice around 11 - 12.
Running warm up/down 3:34 0.55 km (6:29 / km)
ahr:142 max:158 shoes: Inov8 X Talons 212
◪ 34:45 3.64 km (9:33 / km) +108m 8:20 / km
ahr:153 max:174 shoes: Inov8 X Talons 212
Laal bit of Night O NEXT to the embargo. Pretty big mistake on 10 about 10-15m to the right and then lost 3ish minutes.
Running warm up/down 2:30 0.39 km (6:24 / km)
ahr:156 max:169 shoes: Inov8 X Talons 212
Thursday Feb 21, 2019 #
◪ 1:29:39 **** 9.37 km (9:34 / km) +388m 7:56 / km
ahr:114 max:147 27c shoes: VJ Irocks 2
1 & 3, 2
Area looked pretty grim to start with but then got to the first control and it was beautiful. 2nd course was grim for most of the way round, also got stuck in some gorse for several minutes. 3rd course was I'm the dark green which meant bending over a lot which hurt me back.
◪ intervals 12:47 [3] *** 3.09 km (4:08 / km)
ahr:108 max:125 17c shoes: Nike Air Zoom Pegasus 35
About 700m for each interval with 4 total. Took the first one hard and then followed Scarlet and Anna with the GoPro. Last two were took harder and the last one was a mass start with some Controversial high fence jumping from Mr Rennie.
Running warm up/down 5:39 1.15 km (4:56 / km)
ahr:111 max:129 shoes: Nike Air Zoom Pegasus 35
Wednesday Feb 20, 2019 #
Running 8:01 [2] 1.42 km (5:39 / km) +8m 5:29 / km
ahr:136 max:153 shoes: Inov8 Mudclaw 300
◪ tempo 44:19 7.36 km (6:01 / km) +78m 5:43 / km
ahr:155 max:184 shoes: Inov8 Mudclaw 300
Running warm up/down 2:57 0.46 km (6:25 / km) +1m 6:20 / km
ahr:153 max:175 shoes: Inov8 Mudclaw 300
Running 2:32 0.45 km (5:40 / km) +8m 5:12 / km
ahr:141 max:163
Tuesday Feb 19, 2019 #
Cycling (Spinning) 15:00
ahr:122 max:130 (rest day)
Monday Feb 18, 2019 #
Cycling 19:40
ahr:129 max:149 (rest day)
Sunday Feb 17, 2019 #
Running warm up/down 7:30 1.36 km (5:32 / km) +28m 5:01 / km
ahr:126 max:131 shoes: Inov8 Mudclaw 300
Running 34:05 [3] 6.01 km (5:40 / km) +175m 4:57 / km
ahr:166 max:182 shoes: Inov8 Mudclaw 300
Saturday Feb 16, 2019 #
Running warm up/down 7:51 1.57 km (5:00 / km)
ahr:150 max:162 shoes: Nike Air Zoom Pegasus 35
Running race 18:52 [5] 5.0 km (3:47 / km) +25m 3:41 / km
ahr:177 max:183 shoes: Nike Air Zoom Pegasus 35
Nae bad. Pretty fast today with Ricky Lightfoot turning up and doing a casual 15:47.
Running warm up/down 5:34 1.01 km (5:31 / km)
ahr:117 max:158 shoes: Nike Air Zoom Pegasus 35
Cycling (Spinning) 1:00:00
ahr:102 max:119
Friday Feb 15, 2019 #
Note
(rest day)
Thursday Feb 14, 2019 #
Running warm up/down 7:31 1.44 km (5:14 / km)
ahr:124 max:139 shoes: VJ Irocks 2
◪ 44:07 **** 5.37 km (8:13 / km) +218m 6:50 / km
ahr:146 max:191 13c shoes: VJ Irocks 2
Running warm up/down 7:31 1.24 km (6:03 / km) +8m 5:52 / km
ahr:150 max:173 shoes: VJ Irocks 2
Wednesday Feb 13, 2019 #
Running 1:00:05 12.15 km (4:57 / km) +157m 4:39 / km
ahr:148 max:174 shoes: Nike Air Zoom Pegasus 35
Tuesday Feb 12, 2019 #
Cycling (Spinning) 1:00:00 [2]
ahr:110
Monday Feb 11, 2019 #
Running intervals 55:03 9.82 km (5:36 / km) +106m 5:19 / km
ahr:146 max:178 shoes: Nike Air Zoom Pegasus 35
WU
4 * 1.2km
CD + Drills
Sunday Feb 10, 2019 #
Running warm up/down 6:19 1.09 km (5:47 / km) +4m 5:41 / km
ahr:135 max:151 shoes: VJ Irocks 2
◪ tempo 1:06:50 **** 10.45 km (6:24 / km) +330m 5:31 / km
ahr:160 max:178 26c shoes: VJ Irocks 2
Running warm up/down 5:50 [1] 0.87 km (6:41 / km)
ahr:110 max:118 shoes: VJ Irocks 2
Saturday Feb 9, 2019 #
Running warm up/down 11:28 2.2 km (5:13 / km) +28m 4:55 / km
ahr:125 max:150 shoes: VJ Irocks 2
◪ 25:18 5.04 km (5:01 / km) +13m 4:57 / km
ahr:146 max:176 shoes: Nike Air Zoom Pegasus 35
◪ 5:43 1.16 km (4:57 / km)
ahr:149 max:177 shoes: Nike Air Zoom Pegasus 35
◪ tempo 10:38 [3] 2.29 km (4:39 / km)
ahr:130 max:145 shoes: Nike Air Zoom Pegasus 35
◪ 51:45 7.48 km (6:55 / km) +155m 6:16 / km
ahr:150 max:177 shoes: VJ Irocks 2
Tuesday Feb 5, 2019 #
Cycling (Spinning) 20:00 [2]
ahr:99 max:108
Monday Feb 4, 2019 #
Running intervals 1:03:50 11.25 km (5:41 / km) +162m 5:18 / km
ahr:146 max:179 shoes: Nike Air Zoom Pegasus 35
4 * 0.9km, 3 * 1.2km, 0.8km
CD
Sunday Feb 3, 2019 #
Cycling (Spinning) 1:00:00 [2]
ahr:112 max:126
Saturday Feb 2, 2019 #
Running 38:08 [2] 7.15 km (5:20 / km) +206m 4:40 / km
ahr:145 max:168 shoes: Inov8 Mudclaw 300
Ice wins again
Running 34:41 [2] 7.39 km (4:42 / km) +106m 4:23 / km
ahr:155 max:171 shoes: Nike Revolution 4
4 - 0
Friday Feb 1, 2019 #
Note
(rest day)