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Training Log Archive: Sunley

In the 31 days ending Oct 31, 2017:

activity # timemileskm+mload
  Running19 9:03:58 56.48(9:38) 90.89(5:59) 17963432945.8
  ◪6 3:37:37 18.29(11:54) 29.44(7:24) 596126 /139c90%1614487.5
  Cycling4 2:03:45 4301153008.4
  S & C2 25:00200000.0
  Cross Training2 15:00150000.0
  Total23 15:25:20 74.77 120.33 2821126 /139c90%6550441.5
  [1-5]23 15:21:15

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Tuesday Oct 31, 2017 #

4 PM

Running warm up/down (WU) 11:24 intensity: (16 @1) + (9 @2) + (10:59 @3) 1.93 km (5:54 / km) +14m 5:42 / km
ahr:149 max:155 shoes: Inov8 Mudclaw 300

Running intervals 15:07 intensity: (37 @2) + (12:39 @3) + (1:51 @4) 2.3 km (6:34 / km) +22m 6:16 / km
ahr:145 max:157 shoes: Inov8 Mudclaw 300

Field Reps

8 * 270m [45s]

Times:
1.18, 09, 16, 10, 17, 09, 16, 06

270m because that's the length of the field. Odd reps were most likely slightly uphill and evens downhill.
C • The classic 3

Running warm up/down (WD) 5:51 intensity: (20 @2) + (32 @3) + (4:59 @4) 0.85 km (6:54 / km)
ahr:155 max:160 shoes: Inov8 Mudclaw 300

Monday Oct 30, 2017 #

Note
(rest day)

Sunday Oct 29, 2017 #

Event: LOC Cumbrian Galoppen
 
10 AM

Running warm up/down (WU) 8:06 intensity: (54 @1) + (2:03 @2) + (5:09 @3) 1.25 km (6:28 / km) +39m 5:36 / km
ahr:125 max:143 shoes: Inov8 X Talons 212

◪ tempo 1:12:19 intensity: (15 @0) + (7 @1) + (2:18 @2) + (28:10 @3) + (32:45 @4) + (8:44 @5) ***** 8.38 km (8:38 / km) +315m 7:16 / km
ahr:155 max:197 spiked:17/21c shoes: Inov8 X Talons 212

LOC Galoppen - Grizedale Forest - Brown — 72:14 - 7.2km 280m

Part 1 - Part 2 / Results

Started off pretty slowly and got caught by JoeyG but dropped him at 4 and never saw him again. Caught Ben up at 5 and was with him for the rest of controls just picking up other people and them slowly dropping behind. Managed to miss the finish because it wasn't siac enabled which was annoying. But pleased with 7th fastest time at the last control on my first brown.
C • Brown 13
C • What 5

Running warm up/down (WD) 4:35 intensity: (1 @2) + (21 @3) + (4:13 @4) 0.75 km (6:05 / km) +12m 5:39 / km
ahr:164 max:172 shoes: Inov8 X Talons 212

Friday Oct 27, 2017 #

1 PM

Running long 1:54:48 intensity: (2 @1) + (20 @2) + (16:17 @3) + (1:34:57 @4) + (3:12 @5) 12.81 km (8:58 / km) +878m 6:41 / km
ahr:163 max:183 shoes: Inov8 Mudclaw 300

Up Ben Venue, wanted to do Ben Lomond but it was an hours drive there and another hour back even though its only 10km straight line.

First and last 600m on roads.

Very tough underfoot and very steep as well. Extra bit added on as we didn't know which was the peak so just did both. Nice run and good to get out after not much all week.

*Just noticed that I bagged my first course record for the climb up until it flattens off for a bit.
C • Good 10

Wednesday Oct 25, 2017 #

4 PM

Running 52:18 intensity: (6 @0) + (16 @1) + (47 @2) + (22:53 @3) + (28:15 @4) + (1 @5) 9.78 km (5:21 / km) +109m 5:04 / km
ahr:153 max:177 shoes: Inov8 Mudclaw 300

Did the 16km loop but didn't do the last bit on the roads.

Cycling 7:55 intensity: (51 @1) + (6:49 @2) + (15 @3) +9m
ahr:116 max:129

1.0km, 7.9km/h

Tuesday Oct 24, 2017 #

6 PM

Cross Training 10:00 [3]

C • Colours 5

Monday Oct 23, 2017 #

10 AM

Cycling (MTB) 37:14 intensity: (51 @0) + (22 @1) + (10:21 @2) + (25:40 @3) +88m
ahr:132 max:155

9.73km, 15.7km/h

Another pre brekkie on the tracks around the north west end of Loch Ard.

Dad did a nice 16km loop that goes right round the loch. Might do it tomorrow but definitely some point while were here.
C • Go 6
C • Isnt 2
C • I don’t understand y u don’... 8
7 PM

Cross Training 5:00 [3]

C • long swim 1

Sunday Oct 22, 2017 #

9 AM

Running 18:34 intensity: (9 @2) + (17:50 @3) + (35 @4) 3.6 km (5:10 / km) +16m 5:03 / km
ahr:144 max:171 shoes: Adidas

Easy pre brekky.

Knee was hurting on the road so was looking forward to get off the roads, but got to the track and it said private so I wasn't sure whether to go past it. Decided not to go any further along so had a look to see if there was a track. There wasn't so I decided to turn back.
C • Why 4

Friday Oct 20, 2017 #

Note
(rest day)

Thursday Oct 19, 2017 #

Note
(rest day)

Wednesday Oct 18, 2017 #

5 PM

Cycling warm up/down (MTB) 23:24 [3] +132m
ahr:109 max:134

6.00km, 15.4km/h
C • dont crash 7

Running (Terrain) 19:22 [3] 2.98 km (6:30 / km) +132m 5:19 / km
ahr:140 max:160 shoes: Inov8 X Talons 212

Easy jiggle up near fellbarrow.

Cycling warm up/down 20:40 [3] +70m

6.00km, 19km/h
C • 5 o’clock 1

Tuesday Oct 17, 2017 #

6 PM

Running 38:02 intensity: (8 @2) + (15:58 @3) + (21:04 @4) + (52 @5) 7.25 km (5:15 / km) +106m 4:53 / km
ahr:159 max:187 shoes: Adidas

Easy with Louis. Good crack and nice without Dan.

Last 3 mins on my own to the car.

Monday Oct 16, 2017 #

4 PM

Running 20:39 intensity: (16 @0) + (1:01 @1) + (9:05 @2) + (10:17 @3) 4.26 km (4:51 / km) +52m 4:34 / km
ahr:124 max:147 shoes: Adidas

Easy before Ophelia

Sunday Oct 15, 2017 #

10 AM

Running warm up/down (WU + Drills) 7:56 intensity: (19 @0) + (29 @1) + (2:25 @2) + (4:43 @3) 1.34 km (5:55 / km) +13m 5:39 / km
ahr:126 max:144 shoes: Inov8 Mudclaw 300

◪ 38:56 intensity: (1:12 @0) + (13:45 @1) + (15:55 @2) + (8:04 @3) ***** 2.63 km (14:47 / km) +66m 13:09 / km
ahr:112 max:143 spiked:7/9c shoes: Inov8 Mudclaw 300

◪ 10:29 intensity: (8 @0) + (9 @1) + (2:35 @2) + (7:37 @3) ***** 1.57 km (6:41 / km) +22m 6:15 / km
ahr:126 max:136 spiked:4/5c shoes: Inov8 Mudclaw 300

◪ warm up/down 7:48 intensity: (47 @0) + (2:27 @1) + (4:13 @2) + (21 @3) **** 0.68 km (11:33 / km) +24m 9:49 / km
ahr:107 max:133 spiked:2/2c shoes: Inov8 Mudclaw 300

Saturday Oct 14, 2017 #

11 AM

Running warm up/down (WU + Drills) 14:02 intensity: (6 @0) + (31 @1) + (2:53 @2) + (10:32 @3) 2.6 km (5:24 / km) +3m 5:22 / km
ahr:128 max:153 shoes: Ali's ASICs Piranha

Running race 12:00 intensity: (11 @1) + (9:01 @3) + (2:08 @4) + (40 @5) 3.1 km (3:52 / km) +10m 3:48 / km
ahr:154 max:191 shoes: Ali's ASICs Piranha

NWJS Cooper Test - 3.1km

Was aiming for 3.2km so annoyed I didnt get it. Felt like I could have pushed harder as well.

Oct15 - 2800m
Oct16 - 3000m
Oct17 - 3100m

400m splits:

1.29, 31, 33, 37, 35, 36, 39

Running warm up/down (WD) 2:36 intensity: (44 @3) + (1:48 @4) + (4 @5) 0.5 km (5:10 / km)
ahr:159 max:176 shoes: Ali's ASICs Piranha

Running warm up/down (WD) 3:10 intensity: (15 @2) + (44 @3) + (2:11 @4) 0.49 km (6:29 / km)
ahr:154 max:169 (injured) shoes: Ali's ASICs Piranha

2 PM

S & C 15:00 [3]
(injured)

NWJS - fitness test

Running intervals 7:30 [3] 1.51 km (4:57 / km)
ahr:144 max:184 (injured) shoes: Trespass Diversion

NWJS - Bleep test

Pulled out really early because my ankle was really hurting.

Running warm up/down 5:49 intensity: (21 @3) + (5:27 @4) + (1 @5) 1.02 km (5:43 / km) +1m 5:41 / km
ahr:163 max:178 (injured) shoes: Trespass Diversion

Warm down with the bois

Friday Oct 13, 2017 #

Note
(rest day)

Thursday Oct 12, 2017 #

5 PM

◪ tempo 18:46 intensity: (17 @2) + (8:13 @3) + (9:22 @4) + (54 @5) 4.05 km (4:38 / km) +42m 4:25 / km
ahr:159 max:185 spiked:15/17c shoes: Trespass Diversion

WCOC event - Keswick — 18:43 - 2.9km

Map / Results

Mass start with the boys. Started 1st because of my air dibber but lost a few places at 1 as I ran past it. Didn't know that the bridge had been rebuilt so started running in the wrong direction and only saw when I was ~10s behind the rest so spent the rest of the course up to 7 chasing Joe and Ben. Caught up to them at 7 because they went down the wrong alley so small lead there. Lost it on 8 through a poor routechoice. And was level with Joe. He made a mistake and I got a 20s leas that I held up until the finish just slowly getting reeled in by Joe. Beat him by a second so pretty pleased with it. Felt like I was running faster than 4:30s but I was averaging 3:30s from 1-2 when I made my mistake.

Relive \ Routes

Running warm up/down (CD) 10:45 intensity: (8 @2) + (2:29 @3) + (7:53 @4) + (15 @5) 1.72 km (6:14 / km) +9m 6:05 / km
ahr:162 max:179 shoes: Trespass Diversion

Cool down jog with Louis

Wednesday Oct 11, 2017 #

Note
(rest day)

Tuesday Oct 10, 2017 #

5 PM

Cycling 34:32 intensity: (27 @1) + (5:43 @2) + (27:06 @3) + (1:16 @4) +131m
ahr:138 max:167

12.23km, 21.2km/h

Just the usual 12km loop but definitely won't be cycling that route again. Just past Dean there's a pretty sketchy descent that's also on a bend. I got to it and was feeling pretty confident (oops). And went into the bend maybe a bit fast and that was when I knew I'd messed up. Either I carried on turning normally and crashed into the bush or I tried to turn sharply and most likely end up crashing onto the tarmac. I chose the first one. It was a pretty impressive crash for me. Hit a fence post and did half a flip. Bit scratched but nothing else.
C • You 8

Monday Oct 9, 2017 #

Note
(sick)

Still not great
C • bless you xx 1

Sunday Oct 8, 2017 #

Note
(sick) (rest day)

Felt terrible yesterday after the analysis and just worse today

Saturday Oct 7, 2017 #

Event: Junior Home Internationals Individual & Welsh League Event 2017 / Relays
 
Event: Park Race 4
 
11 AM

Running 3:18 intensity: (1 @0) + (10 @1) + (46 @2) + (2:21 @3) 0.68 km (4:52 / km)
ahr:127 max:141

◪ tempo 16:37 intensity: (5 @1) + (1:04 @2) + (15:06 @3) + (22 @4) 3.39 km (4:54 / km) +6m 4:52 / km
ahr:134 max:160 spiked:22/22c shoes: Inov8 X Talons 212

◪ tempo 16:38 intensity: (1 @0) + (13 @1) + (4 @2) + (5:36 @3) + (10:39 @4) + (5 @5) 3.14 km (5:18 / km) +15m 5:10 / km
ahr:159 max:179 spiked:20/21c shoes: Inov8 X Talons 212

2 PM

S & C 10:00 [1]
shoes: Adidas

Running 10:00 [1] 1.0 km (10:00 / km)
shoes: Adidas

C • Pace 1

Friday Oct 6, 2017 #

Note
(rest day)

Thursday Oct 5, 2017 #

Event: Autumn Series - Castle Park (Whitehaven) Micro-O
 
5 PM

Running warm up/down 10:32 intensity: (8 @2) + (1:39 @3) + (8:45 @4) 1.96 km (5:22 / km) +68m 4:34 / km
ahr:161 max:170 shoes: Inov8 X Talons 212

◪ 4:15 intensity: (12 @2) + (4:02 @3) + (1 @4) 0.7 km (6:04 / km) +3m 5:56 / km
ahr:143 max:156 shoes: Inov8 X Talons 212

1st - 47s ahead of 2nd (David)

◪ 5:19 [3] 0.86 km (6:11 / km) +3m 6:04 / km
ahr:144 max:151 shoes: Inov8 X Talons 212

1st - 6s ahead of 2nd (Ben G)

◪ 2:50 intensity: (21 @1) + (5 @2) + (1:32 @3) + (52 @4) 0.45 km (6:19 / km)
ahr:145 max:168 shoes: Inov8 X Talons 212

1st (nc) - 126s ahead of 2nd (Matthew Smith-Jackson)

Running warm up/down 12:09 intensity: (12 @1) + (24 @2) + (11:25 @3) + (8 @4) 2.4 km (5:04 / km) +8m 4:59 / km
ahr:142 max:156 shoes: Inov8 X Talons 212

◪ race 6:00 [3] 0.91 km (6:37 / km) +2m 6:33 / km
ahr:142 max:150 spiked:24/27c shoes: Inov8 X Talons 212

1st (course) - 4s ahead of 2nd (Joe)

1st (gaffle) - 83s ahead of 2nd (Kate)

Wednesday Oct 4, 2017 #

4 PM

Running 30:00 intensity: (34 @2) + (20:08 @3) + (9:18 @4) 6.16 km (4:52 / km) +65m 4:37 / km
ahr:152 max:163 shoes: Adidas

Easy 30

Tuesday Oct 3, 2017 #

6 PM

Running 32:28 intensity: (17 @1) + (25 @2) + (25:07 @3) + (6:39 @4) 6.43 km (5:03 / km) +32m 4:55 / km
ahr:147 max:166 shoes: Adidas

Monday Oct 2, 2017 #

5 PM

Running 56:11 intensity: (12 @1) + (22 @2) + (23:10 @3) + (32:10 @4) + (17 @5) 9.63 km (5:50 / km) +194m 5:18 / km
ahr:157 max:191

C • Nice 1

Sunday Oct 1, 2017 #

11 AM

Running 11:50 intensity: (1:22 @2) + (10:28 @3) 1.87 km (6:19 / km) +14m 6:05 / km
ahr:134 max:155

Running 4:56 intensity: (3 @0) + (25 @1) + (14 @2) + (4:04 @3) + (10 @4) 0.72 km (6:51 / km)
ahr:136 max:157

◪ race 17:40 intensity: (25 @1) + (10 @2) + (9:35 @3) + (6:00 @4) + (1:30 @5) **** 2.69 km (6:34 / km) +98m 5:33 / km
ahr:155 max:182 spiked:15/15c shoes: Inov8 X Talons 212

British Middle - Wendover Woods M14 — 16:52 - 2.6km 90m

Map / Results

Definitely my cleanest race at a national level. No mistakes at all in the whole race.
C • Thanks for the safety pin ! 3

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