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Training Log Archive: Sunley

In the 30 days ending Jun 30, 2018:

activity # timemileskm+mload
  Running22 10:10:56 66.23(9:14) 106.58(5:44) 23364691225.0
  ◪12 9:58:45 48.53(12:20) 78.1(7:40) 2745175 /188c93%3983883.3
  Cycling4 2:58:381130991.6
  PE1 2:35 0.51(5:02) 0.82(3:08) 518125.0
  Total28 23:10:54 115.27 185.51 5086175 /188c93%9824225.0

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Thursday Jun 28, 2018 #

11 AM

PE tempo 2:35 intensity: (30 @1) + (2:05 @2) 0.82 km (3:08 / km) +5m 3:02 / km
ahr:127 max:140 shoes: Nike Revolution 4

Pretty pleased with this especially considering the conditions:
•Very hot (26°C)
•Solo

So given that last year I was ~20s faster on sports day that's about 2:15
6 PM

◪ 51:22 intensity: (22 @1) + (3:19 @2) + (28:39 @3) + (19:02 @4) *** 5.06 km (10:09 / km) +239m 8:13 / km
ahr:160 max:180 spiked:11/13c shoes: Inov8 Mudclaw 300

WCOC Event - Whinlatter Fell

Running warm up/down 5:52 intensity: (15 @1) + (5:22 @2) + (15 @3) 0.92 km (6:25 / km)
ahr:135 max:150 shoes: Inov8 Mudclaw 300

Wednesday Jun 27, 2018 #

8 PM

Running 39:12 intensity: (5:03 @1) + (8:35 @2) + (21:14 @3) + (4:20 @4) 8.57 km (4:34 / km) +111m 4:18 / km
ahr:149 max:170 shoes: Nike Revolution 4

Tuesday Jun 26, 2018 #

6 PM

Running warm up/down 1:59 intensity: (1:43 @1) + (16 @2) 0.37 km (5:20 / km) +7m 4:51 / km
ahr:109 max:127 shoes: Nike Revolution 4

◪ 38:17 intensity: (13:36 @1) + (2:56 @2) + (10:59 @3) + (10:46 @4) ** 8.03 km (4:46 / km) +151m 4:21 / km
ahr:144 max:179 spiked:32/32c shoes: Nike Revolution 4

Monday Jun 25, 2018 #

6 PM

Running intervals 1:03:41 intensity: (8:19 @1) + (12:55 @2) + (30:42 @3) + (11:45 @4) 10.05 km (6:20 / km) +424m 5:14 / km
ahr:149 max:180 shoes: Adidas

Sunday Jun 24, 2018 #

10 AM

Running warm up/down 6:51 intensity: (43 @1) + (6:08 @2) 1.02 km (6:43 / km) +56m 5:16 / km
ahr:131 max:140 shoes: Inov8 X Talons 212

◪ long 1:55:54 intensity: (28 @1) + (1:24 @2) + (49:52 @3) + (1:04:08 @4) + (2 @5) ** 13.69 km (8:28 / km) +662m 6:49 / km
ahr:164 max:185 spiked:14/14c shoes: Inov8 X Talons 212

WCOC Allerdale Chase - Loweswater Fells

Map / Results

Saturday Jun 23, 2018 #

4 PM

Running warm up/down 7:22 intensity: (57 @1) + (5:34 @2) + (51 @3) 1.3 km (5:39 / km)
ahr:132 max:158 shoes: Inov8 X Talons 212

◪ tempo 22:58 intensity: (48 @1) + (7:25 @2) + (3:30 @3) + (8:24 @4) + (2:51 @5) ** 4.38 km (5:14 / km) +7m 5:12 / km
ahr:160 max:188 spiked:19/21c shoes: Inov8 X Talons 212

WCOC Event - Mawbray Dunes
6 PM

Running 2:56 intensity: (11 @1) + (19 @2) + (2:03 @3) + (23 @4) 0.59 km (4:59 / km) +2m 4:55 / km
ahr:152 max:168 shoes: Nike Revolution 4

Fetching some scran

Friday Jun 22, 2018 #

4 PM

Cycling 40:30 intensity: (29:39 @1) + (10:51 @2)
ahr:115 max:134

15.24km, 160m, 22.6km/h

Thursday Jun 21, 2018 #

6 PM

Running warm up/down 6:08 intensity: (57 @1) + (5:11 @2) 1.09 km (5:38 / km)
ahr:131 max:142 shoes: Inov8 X Talons 212

◪ tempo 49:09 intensity: (33 @1) + (5:58 @2) + (24:11 @3) + (18:27 @4) *** 6.61 km (7:26 / km) +195m 6:29 / km
ahr:158 max:181 spiked:10/13c shoes: Inov8 X Talons 212

WCOC Event - Matty Benn's Bridge

Running warm up/down 6:59 [2] 1.04 km (6:41 / km) +53m 5:20 / km
ahr:166 max:179 shoes: Inov8 X Talons 212

Tuesday Jun 19, 2018 #

4 PM

Running intervals 50:37 intensity: (15:57 @1) + (32:23 @2) + (2:17 @3) 9.85 km (5:08 / km) +73m 4:57 / km
ahr:128 max:154 shoes: Nike Revolution 4

WU + Drills

5* 1000m [200m]

CD

Monday Jun 18, 2018 #

6 PM

Running intervals 41:08 intensity: (2:09 @1) + (3:39 @2) + (23:01 @3) + (12:19 @4) 7.45 km (5:31 / km) +150m 5:01 / km
ahr:158 max:182 shoes: Adidas

Sunday Jun 17, 2018 #

Note

Forgot how boring it was to manually upload activities :(
C • Manually uploading 9
10 AM

Running hills 10:03 [4] 1.8 km (5:35 / km) +150m 3:56 / km
ahr:137 max:161 shoes: Inov8 X Talons 212

◪ 40:09 [2] *** 3.37 km (11:55 / km) +178m 9:25 / km
ahr:130 max:163 shoes: Inov8 X Talons 212

1 PM

◪ 6:17 [2] *** 0.63 km (9:58 / km) +34m 7:51 / km
ahr:124 max:145 shoes: Inov8 X Talons 212

◪ tempo 9:28 [3] *** 1.28 km (7:24 / km) +63m 5:56 / km
ahr:123 max:140 shoes: Inov8 X Talons 212

Saturday Jun 16, 2018 #

11 AM

Running warm up/down 9:27 intensity: (1:04 @1) + (7:48 @2) + (35 @3) 1.75 km (5:25 / km) +19m 5:08 / km
ahr:134 max:157 shoes: Inov8 Mudclaw 300

Running 5:44 intensity: (42 @1) + (2:49 @2) + (2:13 @3) 0.84 km (6:50 / km) +11m 6:24 / km
ahr:136 max:150 shoes: Inov8 Mudclaw 300

◪ 25:28 intensity: (56 @1) + (7:59 @2) + (13:17 @3) + (3:16 @4) 2.8 km (9:06 / km) +86m 7:53 / km
ahr:149 max:173 shoes: Inov8 Mudclaw 300

◪ intervals 45:11 intensity: (1:36 @1) + (5:12 @2) + (31:52 @3) + (6:31 @4) 4.6 km (9:50 / km) +259m 7:40 / km
ahr:153 max:176 shoes: Inov8 Mudclaw 300

Thursday Jun 14, 2018 #

11 AM

Note

2000m 5 man relay in PE. 400m each. Nice 5:40 for the team.
6 PM

Running warm up/down 5:33 intensity: (8 @1) + (3:13 @2) + (2:12 @3) 0.64 km (8:40 / km) +129m 4:20 / km
ahr:143 max:156 shoes: Inov8 X Talons 212

◪ tempo 54:02 intensity: (2:21 @1) + (7:26 @2) + (22:45 @3) + (21:30 @4) *** 5.1 km (10:35 / km) +323m 8:03 / km
ahr:157 max:181 spiked:11/13c shoes: Inov8 X Talons 212

WCOC Event - Bleaberry Fell

Caught Charlie up for 3 minutes at 4 and just went round with him swapping the lead every now and then just pushing each other on.

Running warm up/down 17:26 intensity: (18 @1) + (42 @2) + (5:12 @3) + (11:13 @4) + (1 @5) 2.4 km (7:15 / km) +119m 5:49 / km
ahr:164 max:187 shoes: Inov8 X Talons 212

Tuesday Jun 12, 2018 #

4 PM

Running intervals 41:35 intensity: (9:46 @1) + (22:53 @2) + (8:51 @3) + (5 @4) 7.53 km (5:32 / km) +57m 5:19 / km
ahr:132 max:169 shoes: Nike Revolution 4

Well maybe yesterday had a bit more of an effect than I thought.

WU

1600m tempo [4 mins], 3 * 300m[1 min]

Was meant to be 8 300s but legs were just to heavy to do all of them. Probably only 30 tomorrow.

CD
C • Muppet 2

Monday Jun 11, 2018 #

12 PM

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Nike Revolution 4

Running race 4:55 [5] 1.52 km (3:13 / km)
ahr:138 max:164 shoes: Nike Revolution 4

That was hard. Just happy to get sub 5.

Several PB's:
•400m - 70s
•800m - 2:31 (can go better hopefully)
•1km - 3:09
•1500m - 4:55 (obviously)

Hopefully can go faster on the 800m before the end of term.
6 PM

Running intervals 57:08 [1] 8.17 km (6:59 / km) +173m 6:19 / km
ahr:149 max:177 shoes: Inov8 X Talons 212

Sunday Jun 10, 2018 #

5 PM

Cycling 51:20 intensity: (6:42 @1) + (36:04 @2) + (8:30 @3) + (4 @4)
ahr:136 max:167

19.72km, +206m, 23km/h

Saturday Jun 9, 2018 #

4 PM

Cycling 47:30 intensity: (17:39 @1) + (29:51 @2)
ahr:124 max:136

15.95km, +168m, 20.1km/h

Thursday Jun 7, 2018 #

5 PM

Running warm up/down 13:35 intensity: (35 @1) + (6:19 @2) + (6:22 @3) + (19 @4) 2.87 km (4:44 / km) +7m 4:41 / km
ahr:145 max:167 shoes: Inov8 X Talons 212

◪ 41:07 intensity: (25 @1) + (6:47 @2) + (31:17 @3) + (2:38 @4) 4.6 km (8:56 / km) +106m 8:01 / km
ahr:153 max:180 spiked:8/10c shoes: Inov8 X Talons 212

Running warm up/down 16:37 intensity: (18 @1) + (1:22 @2) + (14:54 @3) + (3 @4) 2.89 km (5:45 / km) +23m 5:31 / km
ahr:151 max:168 shoes: Inov8 X Talons 212

Wednesday Jun 6, 2018 #

5 PM

Running 59:12 intensity: (12 @1) + (2:04 @2) + (47:36 @3) + (9:01 @4) + (19 @5) 9.81 km (6:02 / km) +212m 5:27 / km
ahr:156 max:194 shoes: Adidas

Tuesday Jun 5, 2018 #

6 PM

◪ intervals 30:39 intensity: (1:31 @1) + (14:29 @2) + (14:39 @3) ** 5.91 km (5:11 / km) +87m 4:50 / km
ahr:143 max:164 spiked:39/40c shoes: Nike Revolution 4

Running warm up/down 2:14 intensity: (31 @1) + (1:43 @2) 0.41 km (5:23 / km) +10m 4:48 / km
ahr:125 max:142 shoes: Nike Revolution 4

◪ tempo 23:25 intensity: (36 @1) + (20:53 @2) + (1:56 @3) ** 4.99 km (4:42 / km) +62m 4:25 / km
ahr:135 max:155 spiked:14/14c shoes: Nike Revolution 4

Running warm up/down 3:11 intensity: (13 @1) + (2:27 @2) + (31 @3) 0.53 km (5:58 / km) +11m 5:24 / km
ahr:137 max:147 shoes: Nike Revolution 4

Monday Jun 4, 2018 #

5 PM

Running intervals 1:19:52 intensity: (12:16 @1) + (57:09 @2) + (10:25 @3) + (2 @4) 13.27 km (6:01 / km) +383m 5:16 / km
ahr:132 max:167 shoes: Adidas

WU

Inverted pyramid from 5mins to 1 min then 4 X 30s sprints and back up to 4 mins

CD + Stretches

Sunday Jun 3, 2018 #

10 AM

Running warm up/down 9:53 intensity: (43 @1) + (4:53 @2) + (4:17 @3) 1.26 km (7:52 / km) +124m 5:16 / km
ahr:141 max:162 shoes: Inov8 X Talons 212

◪ tempo 45:19 intensity: (23 @2) + (6:13 @3) + (38:24 @4) + (19 @5) ** 7.05 km (6:26 / km) +294m 5:19 / km
ahr:172 max:186 spiked:17/18c shoes: Inov8 X Talons 212

WCOC Galoppen - Wythop

Map / Results

Running warm up/down 7:11 intensity: (10 @1) + (1:05 @2) + (4:03 @3) + (1:50 @4) + (3 @5) 0.97 km (7:26 / km)
ahr:156 max:185 shoes: Inov8 X Talons 212

1 PM

Cycling 39:18 intensity: (37:51 @1) + (1:27 @2)
ahr:112 max:134

14.31km, +174m, 21.8km/h

Saturday Jun 2, 2018 #

9 AM

Running warm up/down 3:51 intensity: (46 @1) + (3:05 @2) 0.8 km (4:51 / km)
ahr:128 max:141 shoes: Nike Revolution 4

Running race 18:57 [5] 5.0 km (3:47 / km) +29m 3:41 / km
ahr:141 max:175 shoes: Nike Revolution 4

;)
C • Well 5

Running warm up/down 6:47 intensity: (6 @1) + (7 @2) + (5:15 @3) + (1:19 @4) 1.08 km (6:19 / km) +3m 6:13 / km
ahr:161 max:168 shoes: Nike Revolution 4

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