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Training Log Archive: Sunley

In the 7 days ending Sep 3, 2018:

activity # timemileskm+mload
  Running8 2:27:36 16.25(9:05) 26.15(5:39) 429895066.7
  ◪5 1:54:49 12.37(9:17) 19.91(5:46) 50530 /109c27%1534500.0
  Total8 4:22:25 28.62(9:10) 46.06(5:42) 93430 /109c27%2429566.8

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Monday Sep 3, 2018 #

6 PM

Running intervals 51:10 intensity: (47:53 @1) + (3:17 @2) 9.06 km (5:39 / km) +112m 5:19 / km
ahr:108 max:137 shoes: Nike Revolution 4

Sunday Sep 2, 2018 #

11 AM

Running warm up/down 10:17 intensity: (1:49 @1) + (7:38 @2) + (50 @3) 1.87 km (5:30 / km) +13m 5:19 / km
ahr:132 max:152 shoes: VJ Irocks 2

◪ race 26:21 [5] **** 4.33 km (6:05 / km) +100m 5:27 / km
ahr:137 max:151 22c shoes: VJ Irocks 2

British Middles 2018 - 3rd +119s on Joe

Saturday Sep 1, 2018 #

Event: British Sprint and Middle champs.
 
10 AM

Running 4:52 intensity: (3:44 @1) + (1:08 @2) 0.82 km (5:57 / km) +9m 5:39 / km
ahr:116 max:137 shoes: Nike Revolution 4

11 AM

Running warm up/down 7:14 intensity: (6:39 @1) + (35 @2) 1.26 km (5:45 / km) +6m 5:37 / km
ahr:111 max:131 shoes: Nike Revolution 4

◪ race 15:55 [5] *** 3.55 km (4:29 / km) +14m 4:24 / km
ahr:128 max:141 29c shoes: Nike Revolution 4

British Sprints - 1st (heat) +1:40 on Jonny Crickmore

Running warm up/down 5:31 intensity: (22 @1) + (46 @2) + (4:23 @3) 0.82 km (6:44 / km) +6m 6:31 / km
ahr:146 max:161 shoes: Nike Revolution 4

1 PM

Running warm up/down 7:58 intensity: (1:54 @1) + (4:58 @2) + (1:06 @3) 1.36 km (5:51 / km) +2m 5:49 / km
ahr:130 max:153 shoes: Nike Revolution 4

◪ race 16:56 [5] *** 3.63 km (4:40 / km) +40m 4:25 / km
ahr:146 max:187 25c shoes: Nike Revolution 4

British Sprints - 3rd +49s on Jim, +3:26 on Jonny Crickmore

Running warm up/down 11:38 intensity: (45 @2) + (7:33 @3) + (3:20 @4) 2.03 km (5:43 / km) +17m 5:30 / km
ahr:160 max:177 shoes: Nike Revolution 4

Thursday Aug 30, 2018 #

11 AM

Running warm up/down 4:20 intensity: (24 @1) + (3:55 @2) + (1 @3) 0.86 km (5:02 / km) +12m 4:43 / km
ahr:128 max:135 shoes: Nike Revolution 4

◪ tempo 14:23 intensity: (38 @1) + (12:54 @2) + (51 @3) *** 3.4 km (4:14 / km) +26m 4:05 / km
ahr:134 max:147 spiked:17/17c shoes: Nike Revolution 4

Talent camp sprint

Couple of sub-optimum routes mainly due to Keswick being very busy which also slowed me down a bit.
Actually really happy with this because it's the first time I've been able to get up to that higher gear and go that bit faster.

Running warm up/down 4:06 intensity: (1:06 @1) + (2:59 @2) + (1 @3) 0.83 km (4:56 / km)
ahr:126 max:145 shoes: Nike Revolution 4

5 PM

Running warm up/down 3:46 intensity: (35 @1) + (3:10 @2) + (1 @3) 0.4 km (9:31 / km) +66m 5:12 / km
ahr:126 max:137 shoes: VJ Irocks 2

◪ tempo 41:14 intensity: (7:17 @1) + (12:50 @2) + (8:47 @3) + (12:20 @4) 5.0 km (8:14 / km) +325m 6:13 / km
ahr:145 max:178 spiked:13/16c shoes: VJ Irocks 2

WCOC Event - Whinlatter Finale

Course wasn't the best but the map really let the event down. Despite the map having been updated for the Lakes they decided to use the old map that had a couple crucial paths missing and vegetation was pretty poor.

Running warm up/down 5:05 intensity: (16 @1) + (14 @2) + (3:43 @3) + (52 @4) 0.76 km (6:42 / km) +28m 5:40 / km
ahr:156 max:177 shoes: VJ Irocks 2

Wednesday Aug 29, 2018 #

12 PM

Running 31:39 intensity: (15 @1) + (2:36 @2) + (11:08 @3) + (17:26 @4) + (14 @5) 6.08 km (5:12 / km) +160m 4:36 / km
ahr:163 max:185 shoes: Adidas

Wanted to do a bit longer but the only other trail longer was 16km and that was a bit far

Tuesday Aug 28, 2018 #

Note
(rest day)

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