Training Log Archive: Sunley

Running warm up/down 8:40 1.22 km (7:08 / km) +40m 6:07 / km
ahr:127 max:143 shoes: Icebug Spirit 6 OLX

◪ race 33:25 **** 5.05 km (6:37 / km) +225m 5:25 / km
ahr:134 max:150 spiked:18/21c shoes: Icebug Spirit 6 OLX

JK Middle - 9th - Results



Again not too bad of a run. Couple of small mistakes but nothing major. Biggest mistake was 14, a mixture of an inaccurate bearing and not reading the map properly meant I drifted to the left without knowing what I'd done. Other mistakes were mainly just lapses in concentration.

Bit annoyed when I came in and found out Frank had beaten me by 3 seconds, but then even more annoyed later on when it turned out I was 3 seconds off a championship time.

Running 17:42 3.56 km (4:58 / km) +3m 4:57 / km
ahr:130 max:168

◪ race 14:50 *** 3.36 km (4:25 / km) +5m 4:23 / km
ahr:126 max:141 spiked:24/24c shoes: Inov8 X Talons 212

JK Sprint - 9th - Results



Not too bad of a run. Pretty easy technically just lacking the speed. Routechoices were okay, chose 6/11 correct routes. Only obvious mistake was 19-20, chose the wrong route because I wasn't paying attention and just let the pace slip quite a bit.

Routes

Running 10:17 1.6 km (6:27 / km) +3m 6:24 / km
ahr:138 max:157

Running 32:15 [3] 6.39 km (5:03 / km) +89m 4:43 / km
shoes: Trespass Diversion

Cycling 30:00 [1]

Running warm up/down 7:17 1.34 km (5:27 / km) +22m 5:02 / km
ahr:131 max:141 shoes: Icebug Spirit 6 OLX

◪ tempo 1:10:39 **** 10.29 km (6:52 / km) +329m 5:55 / km
ahr:159 max:184 spiked:20/23c shoes: Icebug Spirit 6 OLX

◪ 1:00:02 *** 7.37 km (8:09 / km) +481m 6:09 / km
ahr:142 max:185 spiked:24/27c shoes: Inov8 Mudclaw 300

Running warm up/down 14:34 2.55 km (5:43 / km) +51m 5:11 / km
ahr:139 max:166 shoes: Inov8 X Talons 212

◪ 27:10 ** 2.41 km (11:15 / km) +70m 9:50 / km
ahr:154 max:177 shoes: Inov8 X Talons 212

Running warm up/down 16:40 2.7 km (6:10 / km) +46m 5:41 / km
ahr:162 max:174 shoes: Inov8 X Talons 212

Cycling 30:24 [1]
ahr:109 max:134 (sick)

Running 23:30 4.27 km (5:30 / km) +75m 5:04 / km
ahr:138 max:159 (sick) shoes: Trespass Diversion

Cycling 30:00 [1]
ahr:114 max:130 (rest day)

Running warm up/down (WU) 3:58 0.82 km (4:49 / km) +12m 4:29 / km
ahr:121 max:137 shoes: Icebug Spirit 6 OLX

◪ race 31:58 **** 4.29 km (7:27 / km) +46m 7:05 / km
ahr:126 max:143 spiked:19/24c shoes: Icebug Spirit 6 OLX

Ircherster Middle - M16 — 31:54 - 3.6km - Results



Earth walls were very tricky to navigate on so lead to some misses. Plus very scrappy throughout the course. Main mistake was at 18 where I lost my direction and went the wrong way. Also, got very confused exiting 14 onto the path

Running warm up/down (WD) 11:51 1.8 km (6:35 / km) +24m 6:10 / km
ahr:114 max:134 shoes: Icebug Spirit 6 OLX

Running warm up/down 12:44 2.6 km (4:54 / km) +28m 4:39 / km
ahr:154 max:166 shoes: Inov8 Mudclaw 300

◪ 18:43 ** 3.46 km (5:24 / km) +38m 5:08 / km
ahr:160 max:172 spiked:14/15c shoes: Inov8 Mudclaw 300

Running warm up/down 7:44 1.28 km (6:02 / km) +5m 5:54 / km
ahr:168 max:183 shoes: Inov8 Mudclaw 300

Cycling 20:00 [1]
ahr:105 max:128 (rest day)

Running 32:42 6.47 km (5:03 / km) +103m 4:41 / km
ahr:153 max:175 shoes: Trespass Diversion

Running 32:30 6.36 km (5:07 / km) +92m 4:46 / km
ahr:149 max:178 shoes: Trespass Diversion

Cycling 15:01 [1]
ahr:112 max:135

Running warm up/down 7:52 1.36 km (5:47 / km) +15m 5:29 / km
ahr:116 max:127 shoes: Inov8 X Talons 212

Running warm up/down 12:40 1.96 km (6:27 / km) +24m 6:04 / km
ahr:130 max:155 shoes: Inov8 X Talons 212

◪ race 45:08 *** 7.26 km (6:13 / km) +180m 5:32 / km
ahr:156 max:179 spiked:18/18c shoes: Inov8 X Talons 212

Stretching / Rolling 5:00 [0]

Running 47:08 8.83 km (5:20 / km) +190m 4:49 / km
ahr:134 max:163 shoes: Adidas

Note
(rest day)

◪ 22:50 [1] 4.02 km (5:41 / km) +76m 5:11 / km
ahr:107 max:117 shoes: Inov8 X Talons 212

◪ 19:00 3.63 km (5:14 / km) +18m 5:07 / km
ahr:131 max:145 shoes: Inov8 X Talons 212

Running warm up/down 10:00 1.61 km (6:12 / km) +7m 6:05 / km
ahr:129 max:145 shoes: Inov8 X Talons 212

Running 39:35 7.99 km (4:57 / km) +102m 4:39 / km
ahr:147 max:185 shoes: Adidas

Cycling 21:22 [1]
ahr:121 max:136

Running 58:17 12.29 km (4:45 / km) +173m 4:26 / km
ahr:132 max:168 shoes: Adidas

Cycling 20:40 [2]
ahr:125 max:156

Running warm up/down 3:47 0.71 km (5:20 / km) +11m 4:56 / km
ahr:134 max:141 shoes: Inov8 Mudclaw 300

◪ 8:56 1.5 km (5:57 / km) +29m 5:25 / km
ahr:128 max:143 shoes: Inov8 Mudclaw 300

◪ 18:31 3.24 km (5:43 / km) +44m 5:21 / km
ahr:118 max:129 shoes: Inov8 Mudclaw 300

Running warm up/down 7:20 [1] 1.02 km (7:13 / km) +20m 6:33 / km
ahr:115 max:123 shoes: Inov8 Mudclaw 300

Running warm up/down 1:27 0.22 km (6:35 / km) +4m 6:03 / km
ahr:87 max:119 shoes: Inov8 Mudclaw 300

Running 1:00:52 9.85 km (6:11 / km) +256m 5:28 / km
ahr:155 max:162

Note
(rest day)