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Training Log Archive: Sunley

In the 31 days ending Jan 31, 2020:

activity # timemileskm+mload
  Running25 15:04:47 118.57(7:38) 190.82(4:44) 23678187104.0
  ◪9 5:02:22 30.98(9:46) 49.86(6:04) 1662159c1763204.1
  Cycling3 3:00:001309291.6
  Total28 23:07:09 149.56 240.69 4029159c1.12596E7

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Thursday Jan 30, 2020 #

6 PM

Running 1:23:29 intensity: (11 @1) + (5:59 @2) + (58:54 @3) + (18:25 @4) 17.7 km (4:43 / km) +231m 4:26 / km
ahr:157 max:180 shoes: Nike Air Zoom Pegasus 35

Wednesday Jan 29, 2020 #

4 PM

Running 33:08 intensity: (17 @1) + (14:32 @2) + (18:19 @3) 7.32 km (4:32 / km) +102m 4:14 / km
ahr:144 max:157 shoes: Nike Air Zoom Pegasus 35

Tuesday Jan 28, 2020 #

7 PM

Running 34:53 intensity: (4 @1) + (20:57 @2) + (13:52 @3) 7.34 km (4:45 / km) +99m 4:27 / km
ahr:141 max:153 shoes: Nike Air Zoom Pegasus 35

Sunday Jan 26, 2020 #

10 AM

Running warm up/down 2:38 [2] 0.38 km (6:56 / km) +26m 5:09 / km
ahr:130 max:137 shoes: Inov8 X Talon G 210

◪ tempo 1:08:08 [4] *** 11.49 km (5:56 / km) +599m 4:42 / km
ahr:153 max:177 34c shoes: Inov8 X Talon G 210

EUOC Big Weekend - Classic

Saturday Jan 25, 2020 #

10 AM

Running warm up/down 22:27 [2] 4.47 km (5:01 / km) +34m 4:51 / km
ahr:145 max:160 shoes: Nike Air Zoom Pegasus 35

◪ 30:06 intensity: (1:01 @1) + (3:22 @2) + (14:55 @3) + (10:24 @4) + (24 @5) ** 5.69 km (5:18 / km) +42m 5:06 / km
ahr:158 max:187 14c shoes: Nike Air Zoom Pegasus 35

2 PM

Running warm up/down 11:36 [2] 2.18 km (5:19 / km) +14m 5:09 / km
ahr:134 max:153 shoes: Nike Air Zoom Pegasus 35

Friday Jan 24, 2020 #

7 PM

Running warm up/down 14:31 [2] 2.95 km (4:55 / km) +39m 4:37 / km
ahr:146 max:161 shoes: NVII Crazylight XXC

◪ tempo 32:56 [4] *** 7.56 km (4:21 / km) +225m 3:48 / km
ahr:156 max:189 33c shoes: NVII Crazylight XXC

EUOC Big Weekend - FTWN

Started 1min behind Charlie, 1:30 behind Joe. Went out hard and passed Charlie at 6. Could see Joe but only caught him at 20 ish.

Running warm up/down 18:18 [2] 3.3 km (5:33 / km) +46m 5:11 / km
ahr:147 max:159 shoes: NVII Crazylight XXC

Thursday Jan 23, 2020 #

6 PM

Running warm up/down 20:18 [2] 4.22 km (4:49 / km) +42m 4:35 / km
ahr:137 max:154 shoes: Nike Air Zoom Pegasus 35

◪ 35:32 intensity: (1:43 @1) + (25:00 @2) + (8:39 @3) + (10 @4) 4.71 km (7:33 / km) +154m 6:30 / km
ahr:139 max:166 shoes: VJ Supra

WCOC Event - Buttermere

Taking it easy but still managed to trip over and wack me knee on a rock so walked for a few minutes to shake that off

Running warm up/down 11:10 [2] 2.05 km (5:27 / km) +29m 5:06 / km
ahr:151 max:169 shoes: Nike Air Zoom Pegasus 35

Wednesday Jan 22, 2020 #

4 PM

Running 32:53 intensity: (25 @1) + (12:02 @2) + (20:26 @3) 7.37 km (4:28 / km) +96m 4:11 / km
ahr:145 max:159 shoes: Nike Air Zoom Pegasus 35

Chill

Tuesday Jan 21, 2020 #

Note
(rest day)

Joe and Charlie bailed on us so decided a rest day wasn't a bad idea in prep of the 40k weekend coming up.

Monday Jan 20, 2020 #

6 PM

Running 41:02 [3] 8.81 km (4:39 / km) +74m 4:28 / km
ahr:149 max:176 shoes: Nike Air Zoom Pegasus 35

Sunday Jan 19, 2020 #

2 PM

Running 1:25:49 intensity: (1:19 @1) + (23:49 @2) + (1:00:41 @3) 18.39 km (4:40 / km) +215m 4:25 / km
ahr:147 max:160 shoes: Nike Air Zoom Pegasus 35

Saturday Jan 18, 2020 #

6 PM

Running warm up/down 21:09 [2] 4.27 km (4:57 / km) +105m 4:25 / km
ahr:149 max:162 shoes: Nike Air Zoom Pegasus 35

◪ 52:25 intensity: (2:31 @1) + (21:00 @2) + (28:25 @3) + (29 @4) **** 5.06 km (10:22 / km) +316m 7:54 / km
ahr:144 max:169 13c shoes: VJ Supra

NWNL - Dale Park

Running warm up/down 15:28 [2] 2.7 km (5:43 / km) +108m 4:46 / km
ahr:128 max:150 shoes: VJ Supra

Thursday Jan 16, 2020 #

Note
(rest day)

C • weak 2

Wednesday Jan 15, 2020 #

12 PM

Running warm up/down 2:35 [2] 0.34 km (7:32 / km) +26m 5:28 / km
ahr:139 max:147 shoes: Inov8 X Talon G 210

Running race 25:42 [5] 6.91 km (3:43 / km) +14m 3:41 / km
ahr:150 max:163 shoes: Inov8 X Talon G 210

Cumbria Schools xc - 2nd

Ran it well, sitting behind for the first 3 laps then started to move into 2ndmon the fourth lap. Went into first at the start of the last lap and held it well until the last stretch when I got out kicked.
C • Work hard 2

Running warm up/down 11:28 [2] 2.06 km (5:33 / km) +10m 5:25 / km
ahr:143 max:159 shoes: Inov8 X Talon G 210

1 PM

Running 39:10 intensity: (6 @1) + (7 @2) + (38:42 @3) + (15 @4) 7.65 km (5:07 / km) +44m 4:59 / km
ahr:158 max:165 shoes: Nike Air Zoom Pegasus 35

Was bored so went for a jog

Tuesday Jan 14, 2020 #

5 PM

Running 59:49 intensity: (4:48 @1) + (16:42 @2) + (38:19 @3) 12.29 km (4:52 / km) +147m 4:35 / km
ahr:144 max:160 shoes: Nike Air Zoom Pegasus 35

No ints because of tomorrow

Monday Jan 13, 2020 #

6 PM

Running 42:09 intensity: (3:12 @1) + (14:03 @2) + (24:54 @3) 9.36 km (4:30 / km) +214m 4:03 / km
ahr:143 max:162 shoes: Nike Air Zoom Pegasus 35

Sunday Jan 12, 2020 #

2 PM

Running 1:30:42 intensity: (31 @1) + (9:48 @2) + (1:19:29 @3) + (54 @4) 19.8 km (4:35 / km) +195m 4:22 / km
ahr:151 max:165 shoes: Nike Air Zoom Pegasus 35

Saturday Jan 11, 2020 #

11 AM

Running warm up/down 10:00 [2] 2.02 km (4:58 / km) +24m 4:41 / km
ahr:144 max:160 shoes: Nike Air Zoom Pegasus 35

◪ tempo 7:53 intensity: (1 @1) + (26 @2) + (7:22 @3) + (4 @4) *** 1.86 km (4:15 / km) +16m 4:05 / km
ahr:153 max:165 9c shoes: Nike Air Zoom Pegasus 35

NWJS - Lancaster Uni - 1st

Cheeky race to start off the day

◪ 9:42 intensity: (51 @1) + (3:36 @2) + (5:15 @3) *** 1.97 km (4:56 / km) +19m 4:43 / km
ahr:141 max:154 12c shoes: Nike Air Zoom Pegasus 35

Running warm up/down 6:45 [2] 1.3 km (5:12 / km) +19m 4:51 / km
ahr:141 max:155 shoes: Nike Air Zoom Pegasus 35

1 PM

Running warm up/down 11:18 intensity: (6 @1) + (13 @2) + (9:47 @3) + (1:12 @4) 1.95 km (5:47 / km) +6m 5:42 / km
ahr:157 max:174 shoes: Nike Air Zoom Pegasus 35

◪ 13:22 intensity: (21 @1) + (2:48 @2) + (9:20 @3) + (53 @4) *** 2.66 km (5:01 / km) +15m 4:53 / km
ahr:152 max:167 12c shoes: Nike Air Zoom Pegasus 35

2 PM

◪ tempo 16:28 [4] *** 3.75 km (4:24 / km) +5m 4:22 / km
ahr:132 max:155 21c shoes: NVII Crazylight XXC

NWJS - Lancaster Uni - 1st

Caught Charlie 30s at 1 and then dropped him at some point to come home with a 70s win.

Running warm up/down 10:40 [2] 2.06 km (5:11 / km) +17m 4:59 / km
ahr:132 max:144 shoes: Nike Air Zoom Pegasus 35

Thursday Jan 9, 2020 #

5 PM

Running warm up/down 18:50 [2] 3.9 km (4:50 / km) +81m 4:23 / km
ahr:141 max:165 shoes: Inov8 X Talon G 210

◪ 35:50 intensity: (13 @1) + (4:05 @2) + (30:07 @3) + (1:25 @4) ** 5.14 km (6:59 / km) +272m 5:31 / km
ahr:151 max:168 11c shoes: Inov8 X Talon G 210

WCOC Event - Flat Fell

Just testing out the new shoes
C • Ooft 1

Running warm up/down 5:49 [2] 0.95 km (6:08 / km) +42m 5:01 / km
ahr:160 max:169 shoes: Inov8 X Talon G 210

Wednesday Jan 8, 2020 #

4 PM

Running 32:20 intensity: (18 @1) + (9:50 @2) + (22:12 @3) 7.38 km (4:23 / km) +93m 4:07 / km
ahr:147 max:160 shoes: Nike Air Zoom Pegasus 35

Tuesday Jan 7, 2020 #

6 PM

Running 35:16 intensity: (9 @1) + (1:25 @2) + (33:42 @3) 7.36 km (4:47 / km) +106m 4:28 / km
ahr:153 max:163 shoes: Nike Air Zoom Pegasus 35

Sunday Jan 5, 2020 #

12 PM

Cycling 1:00:00 [2]
ahr:112 max:135

5 PM

Running 17:20 intensity: (23 @1) + (11:59 @2) + (4:58 @3) 4.23 km (4:06 / km) +42m 3:54 / km
ahr:139 max:161 shoes: Nike Air Zoom Pegasus 35

C • shouldve 1

Saturday Jan 4, 2020 #

4 PM

Cycling 1:00:00 [2]
ahr:117 max:139

Thursday Jan 2, 2020 #

4 PM

Cycling 1:00:00 intensity: (17:24 @1) + (41:29 @2) + (1:07 @3)
ahr:126 max:153

Wednesday Jan 1, 2020 #

1 PM

Running 36:05 intensity: (22 @1) + (6:55 @2) + (28:09 @3) + (39 @4) 7.82 km (4:37 / km) +28m 4:32 / km
ahr:151 max:167 shoes: Nike 'Training'

1 lap with the bois, then 1 and a bit laps with Joe.
Achilles not that bad

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