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Training Log Archive: Sunley

In the 30 days ending Sep 30, 2019:

activity # timemileskm+mload
  Running25 12:49:25 89.48(8:36) 144.0(5:21) 335015c5824958.5
  ◪13 6:31:29 44.08(8:53) 70.93(5:31) 1441259c3124179.3
  Stretching / Rolling21 2:37:00
  Cycling1 45:00307875.0
  Total48 22:42:54 133.55 214.93 4791274c9257012.0
  [1-5]27 20:05:54
averages - sleep:7.7 rhr:50

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Monday Sep 30, 2019 #

6 PM

Running 39:30 [2] 7.34 km (5:23 / km) +368m 4:18 / km
ahr:141 max:164 shoes: Trespass Diversion

10 PM

Stretching / Rolling 5:00 [0]
rhr:50 slept:8.05

Sunday Sep 29, 2019 #

9 AM

Running warm up/down 1:20 [2] 0.19 km (7:08 / km)
ahr:121 max:146 shoes: VJ Supra

◪ tempo 25:10 [4] *** 4.68 km (5:23 / km) +106m 4:50 / km
ahr:148 max:163 19c shoes: VJ Supra

JIRC's Relay - 1st on leg



Spooned 1 then legging it for the next couple. Ended up with Joe and Charlie and we absolutely flew through. Got a gap after spec and just came through to hold off Adam.

Saturday Sep 28, 2019 #

Event: Junior Inter Regional Championships / Championships Relay
 
12 PM

Running warm up/down 18:57 [2] 2.68 km (7:04 / km) +125m 5:44 / km
ahr:137 max:160 shoes: VJ Irocks 2

◪ tempo 49:24 [4] **** 7.34 km (6:44 / km) +202m 5:55 / km
ahr:153 max:172 21c shoes: VJ Irocks 2

JIRC's Individual - 3rd

Was all pretty good apart from the last section where there was no map to navigate on so was just point, run and look at the description.

Running warm up/down 4:34 [2] 0.75 km (6:03 / km) +28m 5:06 / km
ahr:156 max:168 shoes: VJ Irocks 2

11 PM

Stretching / Rolling 1:00 [0]
rhr:50 slept:5.95

Friday Sep 27, 2019 #

6 PM

Running 28:10 intensity: (22:15 @1) + (5:16 @2) + (25 @3) + (14 @4) 6.37 km (4:25 / km) +78m 4:10 / km
ahr:121 max:168 shoes: Nike Air Zoom Pegasus 35

9 PM

Stretching / Rolling 10:00 [0]
rhr:49 slept:8.25

Thursday Sep 26, 2019 #

6 PM

Running 43:58 intensity: (44 @1) + (4:34 @2) + (29:49 @3) + (8:51 @4) 9.09 km (4:50 / km) +101m 4:35 / km
ahr:154 max:172 shoes: Nike Air Zoom Pegasus 35

10 PM

Stretching / Rolling 10:00 [0]
rhr:50 slept:7.2

Wednesday Sep 25, 2019 #

9 PM

Stretching / Rolling 10:00 [0]
rhr:50 slept:7.85 (rest day)

Bloody plumbers

Tuesday Sep 24, 2019 #

6 PM

Running warm up/down 10:59 [2] 2.14 km (5:08 / km) +29m 4:48 / km
ahr:143 max:154 shoes: Nike Air Zoom Pegasus 35

Running intervals 36:06 intensity: (11 @1) + (4:03 @2) + (13:41 @3) + (18:11 @4) 8.2 km (4:24 / km) +7m 4:23 / km
ahr:160 max:177 shoes: Nike Air Zoom Pegasus 35


4 * 4 mins [2 mins], 4 * 1 min [2 mins]

Running warm up/down 10:20 [2] 1.93 km (5:21 / km)
ahr:137 max:145 shoes: Nike Air Zoom Pegasus 35

9 PM

Stretching / Rolling 8:00 [0]
rhr:48 slept:8.1

Monday Sep 23, 2019 #

6 PM

Running 46:39 [2] 8.29 km (5:38 / km) +334m 4:41 / km
ahr:144 max:170 shoes: Trespass Diversion

9 PM

Stretching / Rolling 10:00 [0]

Sunday Sep 22, 2019 #

9 AM

Running long 1:38:51 [3] 12.12 km (8:09 / km) +1069m 5:40 / km
ahr:161 max:190 shoes: VJ Irocks 2

Basically the definition of a long run
•A casual vk
•60+ km/h winds
•Horizontal rain that feels like hail
•No people, just sheep
C • Good effort but.. 6
9 PM

Stretching / Rolling 7:00 [0]
rhr:52 slept:7.15

Saturday Sep 21, 2019 #

12 PM

Running warm up/down 14:42 [2] 2.71 km (5:25 / km) +46m 5:00 / km
ahr:127 max:153 shoes: VJ Irocks 2

Running tempo 16:12 intensity: (3 @1) + (7 @2) + (9 @3) + (11:52 @4) + (4:01 @5) 4.19 km (3:52 / km) +79m 3:32 / km
ahr:181 max:188 shoes: VJ Irocks 2

Cockermouth xc - 1st (U17)

Nice, hard course. Got a decent gap on the first lap then died on the second.

Running warm up/down 7:12 [2] 1.19 km (6:03 / km) +14m 5:43 / km
ahr:152 max:162 shoes: VJ Irocks 2

10 PM

Stretching / Rolling 10:00 [0]
rhr:48 slept:7.5

Friday Sep 20, 2019 #

10 PM

Stretching / Rolling 5:00 [0]
rhr:52 slept:8.1 (rest day)

Thursday Sep 19, 2019 #

6 PM

Running 1:00:00 intensity: (1:09 @1) + (4:27 @2) + (40:59 @3) + (13:25 @4) ** 12.44 km (4:49 / km) +14m 4:48 / km
ahr:154 max:172 15c shoes: Nike Air Zoom Pegasus 35

Including WCOC Event. Some devious control placement made it a little annoying and the poor area didn't help. But some nice views from the promenade made up for it.
10 PM

Stretching / Rolling 5:00 [0]
rhr:49 slept:8.35

Wednesday Sep 18, 2019 #

7 PM

Running 29:15 intensity: (1:08 @1) + (16:30 @2) + (11:37 @3) 6.38 km (4:35 / km) +82m 4:18 / km
ahr:139 max:162 shoes: Nike Air Zoom Pegasus 35

First headtorch run. Woop woop.
10 PM

Stretching / Rolling 5:00 [0]
rhr:49 slept:7.8

Tuesday Sep 17, 2019 #

5 PM

Running intervals 1:00:01 intensity: (42 @1) + (14:20 @2) + (22:32 @3) + (22:27 @4) 13.05 km (4:36 / km) +143m 4:22 / km
ahr:155 max:176 shoes: Nike Air Zoom Pegasus 35

WU

3 * 10 mins [3:20]

CD
C • You are a massive 4
10 PM

Stretching / Rolling 10:00 [0]
rhr:49 slept:8.35

Monday Sep 16, 2019 #

6 PM

Running 45:15 intensity: (17:44 @1) + (27:28 @2) + (3 @3) 8.71 km (5:12 / km) +245m 4:33 / km
ahr:125 max:145 shoes: Trespass Diversion

Easy recovery.
10 PM

Stretching / Rolling 5:00 [0]
rhr:49 slept:8.4

Sunday Sep 15, 2019 #

11 AM

Running warm up/down 12:43 [2] 1.92 km (6:38 / km) +132m 4:56 / km
ahr:134 max:162 shoes: VJ Irocks 2

◪ race 25:52 [5] *** 4.27 km (6:03 / km) +191m 4:57 / km
ahr:152 max:193 23c shoes: VJ Irocks 2

British Middles - 4th

Map / Results

Pretty poor race. Binned at least 2 mins on 3 & 7 just not concentrating properly.
C • Chin up 1

Running warm up/down 5:04 [2] 0.73 km (6:56 / km) +11m 6:26 / km
ahr:149 max:161 shoes: VJ Irocks 2

9 PM

Stretching / Rolling 6:00 [0]
rhr:49 slept:7.85

Saturday Sep 14, 2019 #

Event: British Sprints and Middles weekend
 
10 AM

Running warm up/down 10:59 [2] 2.03 km (5:25 / km) +19m 5:11 / km
ahr:144 max:167 shoes: Nike Air Zoom Pegasus 35

◪ tempo 13:09 [3] *** 3.12 km (4:13 / km) +20m 4:05 / km
ahr:147 max:174 20c shoes: NVII Crazylight XXC

British Sprints - 1st

Map / Results

Phat jog. Set off a bit hard and caught Euan up a minute at like 5. Just jogged it in from there. Still won the heat by a minute.

Running warm up/down 5:57 [2] 1.09 km (5:27 / km) +19m 5:01 / km
ahr:145 max:172 shoes: Nike Air Zoom Pegasus 35

2 PM

Running warm up/down 11:30 [2] 2.01 km (5:44 / km) +19m 5:28 / km
ahr:150 max:169 shoes: Nike Air Zoom Pegasus 35

◪ race 11:28 [5] *** 2.86 km (4:01 / km) +33m 3:48 / km
ahr:146 max:155 18c shoes: NVII Crazylight XXC

British Sprints - 1st

Map / Results

Last starter. Started okay and saw Ben (1 min) at 3 but he was still decent bit in front. Properly messed up 6. Went to the left of too many buildings and ended up losing 20s. 8-9 was a dirty uphill grind but rewarded with Ben just 5s in front here. Eventually caught him at spec and went past him just after and then it was just a burn up too the line.

Running warm up/down 12:01 [2] 2.15 km (5:35 / km) +27m 5:16 / km
ahr:154 max:168 shoes: Nike Air Zoom Pegasus 35

10 PM

Stretching / Rolling 10:00 [0]
rhr:51 slept:6.9

Friday Sep 13, 2019 #

11 PM

Stretching / Rolling 10:00 [0]
rhr:48 slept:8.1 (rest day)

Thursday Sep 12, 2019 #

4 PM

Running warm up/down 10:12 [2] 2.03 km (5:01 / km) +16m 4:50 / km
ahr:116 max:141 shoes: Nike Air Zoom Pegasus 35

◪ intervals 26:47 [3] *** 6.4 km (4:11 / km) +48m 4:02 / km
ahr:134 max:155 36c shoes: Nike Air Zoom Pegasus 35

Keswick Sprintervals

This time with Herbie instead of Charlie.
6 PM

◪ 14:37 intensity: (11:54 @1) + (2:43 @2) 2.54 km (5:46 / km) +49m 5:15 / km
ahr:116 max:134 shoes: NVII Crazylight XXC

WCOC EVENT - Derwent Hill

Slow and bad. Simple as that.
10 PM

Stretching / Rolling 5:00 [0]

Wednesday Sep 11, 2019 #

8 PM

Cycling (Spinning) 45:00 intensity: (12:48 @1) + (31:15 @2) + (57 @3)
ahr:128 max:148

10 PM

Stretching / Rolling 5:00 [0]

Tuesday Sep 10, 2019 #

5 PM

◪ intervals 30:03 intensity: (1:05 @1) + (12:27 @2) + (15:42 @3) + (49 @4) *** 7.13 km (4:13 / km) +62m 4:02 / km
ahr:145 max:176 20c shoes: Nike Air Zoom Pegasus 35

Three Sprintervals round Slate Fell area.

Very confusing second one but others weren't too bad.

Running warm up/down 8:02 [2] 1.37 km (5:52 / km) +42m 5:06 / km
ahr:145 max:162 shoes: Nike Air Zoom Pegasus 35

◪ intervals 18:40 intensity: (1:26 @1) + (1:28 @2) + (14:17 @3) + (1:29 @4) *** 4.04 km (4:37 / km) +5m 4:35 / km
ahr:148 max:184 30c shoes: Nike Air Zoom Pegasus 35

4 short sprints round the wigwams.

Mass starting them with Joe, Zac & Charlie.

Pretty decent but very confusing with the high volume of controls out.

Running 45 intensity: (4 @1) + (32 @2) + (9 @3) 0.31 km (2:23 / km)
ahr:137 max:159 shoes: Nike Air Zoom Pegasus 35

4 * strides.

Running warm up/down 8:23 [2] 1.57 km (5:20 / km) +13m 5:08 / km
ahr:154 max:166 shoes: Nike Air Zoom Pegasus 35

9 PM

Stretching / Rolling 10:00 [0]

Monday Sep 9, 2019 #

9 PM

Stretching / Rolling 10:00 [0]
(rest day)

Sunday Sep 8, 2019 #

Event: Peter Palmer Junior Team Relays
 
4 AM

Running warm up/down 13:05 [2] 2.32 km (5:39 / km) +39m 5:12 / km
ahr:133 max:160 shoes: Nike Air Zoom Pegasus 35

◪ tempo 24:39 [4] * 5.2 km (4:44 / km) +127m 4:14 / km
ahr:152 max:177 20c shoes: VJ Irocks 2

Peter Palmer's - Leg 1

Game plan was to stick in the pack for the first bit then put the foot down when it felt right.

Executed this bit perfectly. Stuck behind Stan till it was basically paths left. Picked up the pace and no one stayed with us. 40s clear through spec. Then lost all that on the penultimate control.

Still first back though. And a cheeky win for the team.

Saturday Sep 7, 2019 #

5 PM

Running warm up/down 15:18 [2] 2.41 km (6:21 / km) +91m 5:20 / km
ahr:143 max:170 shoes: VJ Irocks 2

◪ 18:04 intensity: (2:37 @1) + (12:29 @2) + (2:58 @3) *** 2.71 km (6:40 / km) +80m 5:48 / km
ahr:133 max:161 10c shoes: VJ Irocks 2

Peter Palmer Training - Broadstone Warren

Bit of O on the area adjacent to tomorrow. Mixture between peng and grim, hopefully the area's more peng tomorrow.

Running warm up/down 11:12 [2] 2.01 km (5:35 / km) +17m 5:22 / km
ahr:132 max:142 shoes: VJ Irocks 2

6 PM

Running 30 intensity: (11 @1) + (14 @2) + (5 @3) 0.17 km (2:52 / km)
ahr:131 max:146 shoes: Nike Air Zoom Pegasus 35

4 * 50m strides

Getting a bit of speed in the legs after struggling to run at faster than 5:30s earlier.

First leg tomorrow. 5am start. Big hype.

Thursday Sep 5, 2019 #

6 PM

Running warm up/down 5:57 [2] 1.2 km (4:58 / km)
ahr:135 max:145 shoes: Nike Air Zoom Pegasus 35

◪ 15:47 [3] 3.73 km (4:14 / km) +4m 4:12 / km
ahr:120 max:127 shoes: NVII Crazylight XXC

WCOC Event - Allenby

Breaking the Crazylight's in a bit more

Running warm up/down 6:26 [2] 1.16 km (5:31 / km)
ahr:117 max:128 shoes: Nike Air Zoom Pegasus 35

Wednesday Sep 4, 2019 #

8 PM

Running warm up/down 9:18 [2] 1.58 km (5:52 / km) +72m 4:47 / km
ahr:114 max:133 shoes: VJ Irocks 2

◪ intervals 59:23 intensity: (18:52 @1) + (11:38 @2) + (23:25 @3) + (5:28 @4) *** 7.55 km (7:52 / km) +265m 6:41 / km
ahr:138 max:182 26c shoes: VJ Irocks 2

Pre Peter Palmer's - Setmurthy

3 courses planned by Spud. First 2 were fine if a bit scrappy. Then 3rd was difficult and then it turned out Ali hadn't put 26 out so scrapped for 5 mins. Torch broke. Bailed and went back.

Running warm up/down 8:20 [2] 1.36 km (6:08 / km) +24m 5:39 / km
ahr:137 max:179 shoes: VJ Irocks 2

Tuesday Sep 3, 2019 #

4 PM

Running 33:32 [2] 7.25 km (4:37 / km) +43m 4:29 / km
ahr:156 max:177 shoes: Nike Air Zoom Pegasus 35

With the bois

Monday Sep 2, 2019 #

Note
(rest day)

Sunday Sep 1, 2019 #

10 AM

Running warm up/down 5:16 [2] 0.99 km (5:19 / km) +6m 5:10 / km
ahr:117 max:135 shoes: VJ Irocks 2

◪ 58:26 [3] ** 9.35 km (6:15 / km) +249m 5:31 / km
ahr:159 max:174 16c shoes: VJ Irocks 2

BL Galoppen - Askham Fell

Map

Not a fan of any of this. Poor nav as well.

Running warm up/down 2:54 [2] 0.55 km (5:18 / km)
ahr:148 max:169 shoes: VJ Irocks 2

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