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Training Log Archive: Sunley

In the 31 days ending Jan 31, 2018:

activity # timemileskm+mload
  ◪10 9:19:21 39.35(14:13) 63.32(8:50) 2268139 /161c86%4105462.5
  Running10 3:15:55 21.56(9:05) 34.69(5:39) 7171380575.0
  Cycling2 1:00:03450375.0
  Stretching / Rolling2 19:00
  Total19 13:54:19 60.9 98.01 2985139 /161c86%5936412.5
  [1-5]17 13:32:51

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Wednesday Jan 31, 2018 #

Note
(rest day)

No time at all tonight and maybe the same Thursday and Friday.

Tuesday Jan 30, 2018 #

4 PM

Running hills (Road / Terrain) 1:01:31 intensity: (14 @0) + (1:19 @1) + (12:52 @2) + (34:10 @3) + (12:56 @4) 9.52 km (6:28 / km) +331m 5:30 / km
ahr:154 max:177 shoes: Adidas


WU


8 x 60s hills [45s]
Pretty tough and legs were dead so cut it a bit short. Still good to get out.


WD
8 PM

Stretching / Rolling 5:00 [0]

Monday Jan 29, 2018 #

8 PM

Cycling 30:02 [2]
ahr:123 max:136 (rest day)

9 PM

Stretching / Rolling 14:00 [0]

Sunday Jan 28, 2018 #

3 PM

Running (Road) 32:00 intensity: (7 @1) + (1:05 @2) + (22:56 @3) + (7:52 @4) 6.39 km (5:00 / km) +82m 4:42 / km
ahr:158 max:173 shoes: Trespass Diversion

Saturday Jan 27, 2018 #

8 AM

Running warm up/down 3:23 intensity: (1:50 @1) + (1:33 @2) 0.61 km (5:33 / km)
ahr:120 max:134 shoes: Adidas

Running race 20:22 [4] 5.01 km (4:04 / km) +38m 3:55 / km
ahr:112 max:125 shoes: Adidas

Workington Parkrun - 1st

Solo from the beginning and just kept it that way.

Also, now faster than Louis.

km's:
3.56
4.00
4.03
4.12 (Strong headwind)
4.07
C • Good 5

Thursday Jan 25, 2018 #

6 PM

Running warm up/down 10:28 intensity: (10 @0) + (11 @1) + (16 @2) + (9:11 @3) + (40 @4) 1.74 km (6:01 / km) +47m 5:18 / km
ahr:152 max:178 shoes: Inov8 Mudclaw 300

◪ 1:00:02 intensity: (50 @0) + (1:23 @1) + (8:35 @2) + (44:24 @3) + (4:50 @4) *** 7.0 km (8:34 / km) +351m 6:51 / km
ahr:153 max:174 spiked:8/15c shoes: Inov8 Mudclaw 300

WCOC Event - Flat Fell -- 59:59 - 5.3km 225m

Map / Results

Nav tonight was rubbish, couldn't hit anything right and it only started getting better at 11 when I had a Ben G to follow.

Tuesday Jan 23, 2018 #

8 PM

Cycling 30:01 [2]
ahr:130 max:157

Monday Jan 22, 2018 #

6 PM

Running (Road) 19:05 intensity: (14 @0) + (5 @1) + (1:54 @2) + (2:39 @3) + (14:13 @4) 4.22 km (4:31 / km) +46m 4:17 / km
ahr:164 max:180 shoes: Adidas

Sunday Jan 21, 2018 #

11 AM

Running warm up/down (WU) 9:47 intensity: (1:09 @1) + (3:19 @2) + (4:51 @3) + (28 @4) 1.3 km (7:32 / km) +59m 6:08 / km
ahr:140 max:169 shoes: Icebug Spirit 6 OLX

◪ race 1:02:28 intensity: (27 @1) + (5:23 @2) + (50:08 @3) + (6:29 @4) + (1 @5) ***** 8.77 km (7:08 / km) +436m 5:42 / km
ahr:156 max:185 spiked:16/20c shoes: Icebug Spirit 6 OLX

EUOC Big Weekend - Arthur's Seat — 62:24 - 5.8km 390m

Saturday Jan 20, 2018 #

Event: EUOC Big Weekend
 
12 PM

Running warm up/down (WU) 5:55 intensity: (14 @0) + (17 @1) + (46 @2) + (4:17 @3) + (21 @4) 1.02 km (5:49 / km) +3m 5:44 / km
ahr:149 max:180 shoes: Inov8 Mudclaw 300

◪ 21:56 intensity: (16 @1) + (7 @2) + (15:07 @3) + (6:26 @4) *** 4.67 km (4:42 / km) +28m 4:34 / km
ahr:160 max:173 spiked:14/15c shoes: Inov8 Mudclaw 300

EUOC Big Weekend - Urban — 21:43 - 4.3km

Told not to go the first control and the last part of the course because they "weren't there".

◪ warm up/down 9:01 intensity: (17 @2) + (4:58 @3) + (3:46 @4) ** 1.62 km (5:35 / km) +13m 5:22 / km
ahr:163 max:174 spiked:6/6c shoes: Inov8 Mudclaw 300

Finishing off the rest of the course. Turns out only 3 controls weren't there.

Running warm up/down (WD) 1:53 intensity: (1:31 @3) + (22 @4) 0.28 km (6:49 / km) +7m 6:01 / km
ahr:160 max:166 shoes: Inov8 Mudclaw 300

Friday Jan 19, 2018 #

Event: Fight with the Night
 

Note
(injured)

Made the mistake of not putting my ankle strapping on and it started hurting in PE.
C • It's 4
7 PM

◪ 17:36 intensity: (15 @0) + (21 @1) + (4:48 @2) + (12:01 @3) + (11 @4) ***** 1.99 km (8:50 / km) +30m 8:14 / km
ahr:145 max:176 shoes: Adidas

EUOC Big Weekend - Indoor Sprint - 17:45

Amazing but very difficult. Only fell over once just as you went outside, it was completely ice so just slid along for a bit.

Ankle was fine as well.


◪ 29:49 intensity: (18 @2) + (2:00 @3) + (27:14 @4) + (17 @5) 5.6 km (5:19 / km) +29m 5:11 / km
ahr:173 max:187 shoes: Inov8 Mudclaw 300

EUOC Big Weekend - FtwN - 29:48 - 3.9km

Quite technical and the ice on the paths meant you often had to take the road routes.

Thursday Jan 18, 2018 #

Note

Ankle unnoticeable today.
C • :) 3

Tuesday Jan 16, 2018 #

6 PM

Running 7:43 [3] 1.49 km (5:11 / km) +9m 5:02 / km
(injured) shoes: Trespass Diversion

Can still feel the ankle but it's more of a background pain.

Monday Jan 15, 2018 #

Note
(injured)

Was planning on testing out the ankle and running on it, but started hurting quite badly at school so decided not to. Maybe tomorrow.

Sunday Jan 14, 2018 #

11 AM

◪ 38:01 [1] ** 3.67 km (10:21 / km) +201m 8:07 / km
ahr:113 max:170 spiked:13/14c (injured) shoes: Inov8 X Talons 212

WCOC event - Slate fell — 37:57 - 3.3km
C • I didn't see you 4

Saturday Jan 13, 2018 #

6 PM

◪ 58:18 [1] ***** 3.72 km (15:39 / km) +72m 14:16 / km
ahr:96 max:115 spiked:12/14c (injured) shoes: Inov8 Mudclaw 300

NWOA Night League - Green -- 58:16 - 3.0km

Map / Results

Thursday Jan 11, 2018 #

6 PM

◪ 54:01 [1] *** 3.91 km (13:48 / km) +292m 10:03 / km
ahr:115 max:147 spiked:8/10c (injured) shoes: Inov8 Mudclaw 300

Map / Results
C • Probably 7

Wednesday Jan 10, 2018 #

Note
(injured)

Tuesday Jan 9, 2018 #

Note
(injured)

Still sore to walk on. So going to wait until there is no pain while walking before running on it.
C • good plan xx 1

Monday Jan 8, 2018 #

Note
(injured)

Sunday Jan 7, 2018 #

10 AM

Running 4:47 intensity: (17 @1) + (40 @2) + (3:50 @3) 0.7 km (6:47 / km) +8m 6:27 / km
ahr:129 max:146

◪ tempo 52:30 intensity: (3:00 @1) + (10:39 @2) + (36:22 @3) + (2:29 @4) ***** 5.83 km (9:00 / km) +391m 6:44 / km
ahr:133 max:170 spiked:16/16c (injured)

WCOC Club Chase - Blue — rtd - 6.0km 335m - Results



Started off very quick and nearly caught David at 6 but then he got away to 8. Charlie started to catch us up and ended just a meter or so in front of him. Stayed that way up until 15 when we chose different routechoices. Then, just as I was going into 16 I hit a rock lost my balance, hit another and fell over. Tried to carry on but could hardly walk so just hobbled back to the finish.

*Although I'm not in the results, looking at the splits I was leading until 7 and then fell victim to the Rennie. Was still in 2nd up until 16.
C • :( 1

Saturday Jan 6, 2018 #

11 AM

Running warm up/down 3:24 intensity: (26 @1) + (1:37 @2) + (1:21 @3) 0.47 km (7:14 / km) +12m 6:23 / km
ahr:121 max:141 shoes: Inov8 Mudclaw 300

◪ 1:08:12 intensity: (11:33 @1) + (38:09 @2) + (18:30 @3) ***** 5.79 km (11:46 / km) +232m 9:48 / km
ahr:118 max:151 spiked:10/14c shoes: Inov8 Mudclaw 300

◪ 36:06 intensity: (19 @0) + (54 @1) + (11:22 @2) + (23:29 @3) + (2 @4) ***** 3.21 km (11:15 / km) +188m 8:42 / km
ahr:127 max:156 spiked:10/11c shoes: Inov8 Mudclaw 300

Running 15:37 intensity: (12 @0) + (8 @1) + (2:38 @2) + (12:39 @3) 1.94 km (8:04 / km) +75m 6:46 / km
ahr:128 max:145 shoes: Inov8 Mudclaw 300

Monday Jan 1, 2018 #

11 AM

◪ 51:21 intensity: (11 @1) + (23 @2) + (49:31 @3) + (1:16 @4) 7.53 km (6:49 / km) +8m 6:47 / km
ahr:140 max:165 spiked:26/26c shoes: Inov8 Mudclaw 300

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