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Training Log Archive: Sunley

In the 30 days ending Jun 30, 2022:

activity	#	time	miles		km		+m	load
Running	15	9:39:29	69.06	(8:23)	111.15	(5:13)	926	3463958.3
◪	10	7:06:33	42.15	(10:07)	67.83	(6:17)	1372	2785708.3
Total	21	16:46:02	111.21	(9:03)	178.97	(5:37)	2298	6249666.5

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Monday Jun 27, 2022 #

10 PM

Running 32:07 6.34 km (5:04 / km) +63m 4:50 / km
ahr:155 max:170

Thursday Jun 23, 2022 #

5 PM

◪ 1:09:04 9.91 km (6:58 / km) +366m 5:53 / km
ahr:157 max:179

WU

WCOC Event - Sale Fell

Bit warm. Ended up going quite easy, and was clean apart from the penultimate control

CD

Tuesday Jun 21, 2022 #

9 PM

Running 51:42 9.35 km (5:32 / km) +88m 5:17 / km
ahr:140 max:168

Monday Jun 20, 2022 #

8 PM

Running 21:26 4.32 km (4:58 / km) +33m 4:47 / km
ahr:153 max:180

Sunday Jun 19, 2022 #

12 PM

Running 1:07:23 14.31 km (4:43 / km) +98m 4:33 / km
ahr:153 max:177

Saturday Jun 18, 2022 #

11 AM

Running warm up/down 10:47 [1] 2.02 km (5:21 / km) +17m 5:08 / km
ahr:129 max:144

◪ 42:31 9.35 km (4:33 / km) +65m 4:23 / km
ahr:156 max:181 shoes: Nike ZoomX Streakfly

Coventry Urban

Feeling good in the first bit then struggled in the middle before speeding up again towards the end

Running warm up/down 8:02 [1] 1.42 km (5:40 / km) +10m 5:29 / km
ahr:133 max:143

Thursday Jun 16, 2022 #

7 PM

Running 30:59 6.32 km (4:54 / km) +86m 4:35 / km
ahr:148 max:163

Easy Plod

Wednesday Jun 15, 2022 #

5 PM

◪ 1:03:53 8.57 km (7:27 / km) +151m 6:51 / km
ahr:150 max:171

WU

WAROC Event - Simpson Ground

3 Loops going through some very nice terrain.

CD

Tuesday Jun 14, 2022 #

12 PM

Running intervals 1:03:49 9.85 km (6:29 / km) +33m 6:22 / km
ahr:131 max:164

WU

2 * 2 Laps [~2 mins], 2 * 1 Lap [~3 mins]

Original plan was 10T, 4 * Lap [~3 mins] but couldn't hack it so started to make it up as I went along

CD

Monday Jun 13, 2022 #

6 PM

Running 31:11 6.35 km (4:54 / km) +81m 4:37 / km
ahr:147 max:162

Easy Ploddo

Sunday Jun 12, 2022 #

11 AM

◪ 39:20 8.0 km (4:55 / km) +62m 4:44 / km
ahr:146 max:159

WU

British Sprints - Heats

Mix-up with bibs ended up with us starting 30s after Wozzle so could see him at the start and then towards the end as I caught up.

CD

2 PM

Running warm up/down 10:05 1.98 km (5:06 / km) +7m 5:01 / km
ahr:141 max:153

◪ 21:58 4.74 km (4:38 / km) +18m 4:33 / km
ahr:152 max:169 shoes: Nike ZoomX Streakfly

British Sprint Champs - 5th

Poor race. Started off not having a clue where I was going out the start so binned 30s taking a shit route. Cleaned it up a bit to 5 where I misread the map so took the wrong route and lost ~10s. 5s lost at 8 due to some inconsistent mapping, then due to the same dodgy mapping ended up jumping down a 1.5m wall which was marked as crossable. Clean through 10-13 but stopped on the exit of 13 to pick a route. Coming out of 15 got confused on the steps and lost 5s. Misread the map again at 17 and took a bad route to 18. On 20 was looking at the description and thought it said East Side of Stairway so was confused when I got into the circle, ended up running past is then turned round and saw it. Clean for the rest of the course.

Running warm up/down 25:21 4.77 km (5:19 / km) +44m 5:05 / km
ahr:155 max:171

Just kept on going

Saturday Jun 11, 2022 #

2 PM

Running warm up/down 15:55 [1] 2.68 km (5:56 / km)
ahr:135 max:152

◪ 15:24 3.69 km (4:11 / km) +13m 4:06 / km
ahr:148 max:170 shoes: Nike ZoomX Streakfly

British Spring Relay - 4th

Apart from getting ran through by the big boys and jumping into a bush and coming off worst nothing interesting.

Running warm up/down 15:18 2.49 km (6:08 / km)
ahr:141 max:156

Running 46 [1] 0.12 km (6:23 / km)
ahr:115 max:128

Thursday Jun 9, 2022 #

5 PM

Running warm up/down 9:59 [1] 1.92 km (5:12 / km) +28m 4:51 / km
ahr:135 max:150

◪ 32:57 4.33 km (7:37 / km) +99m 6:50 / km
ahr:144 max:182

WCOC Event - Wasdale

Was going easy but still losing a lot of time over the slow sections of rock. Joe caught us at 10 and was running with him to 12 where he got ahead then took different routes to 14. Bonked coming round the road so sacked it in and retired.