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Training Log: Sunley

In the last 7 days:

activity # timemileskm+mload
  Running4 1:08:58 9.17(7:31) 14.75(4:40) 13382.5
  ◪2 1:02:10 7.01(8:52) 11.28(5:31) 17032c108.8
  Cycling1 50:0726.0
  Total5 3:01:15 16.18 26.03 30332c217.2
«
0:55
0:00
ThFrSaSuMoTuWe

Tuesday Oct 16 #

7 PM

Cycling 50:07 intensity: (46:27 @1) + (3:40 @2)
ahr:111 max:137

Monday Oct 15 #

Note
(rest day)

Feeling a bit dead

Sunday Oct 14 #

11 AM

Running warm up/down 12:45 intensity: (8:49 @1) + (3:56 @2) 2.44 km (5:13 / km) +51m 4:44 / km
ahr:118 max:134 shoes: VJ Irocks 2

◪ race 39:26 [4] **** 5.98 km (6:36 / km) +113m 6:02 / km
ahr:135 max:164 17c shoes: VJ Irocks 2

October Odyssey - Blue

Running warm up/down 2:52 intensity: (24 @1) + (13 @2) + (2:15 @3) 0.51 km (5:37 / km) +19m 4:44 / km
ahr:147 max:157 shoes: VJ Irocks 2

Saturday Oct 13 #

Event: October Odyssey
 
12 PM

Running warm up/down 8:41 intensity: (39 @1) + (1:23 @2) + (6:25 @3) + (14 @4) 1.84 km (4:43 / km) +12m 4:34 / km
ahr:146 max:183 shoes: Nike Revolution 4

Running tempo 12:00 [5] 3.3 km (3:38 / km) +22m 3:31 / km
ahr:205 max:224 shoes: Nike Revolution 4

Cooper Test - 3300m

Running 11:02 intensity: (8 @1) + (1:44 @2) + (6:55 @3) + (1:10 @4) + (1:05 @5) 2.29 km (4:50 / km) +19m 4:38 / km
ahr:155 max:210

4 PM

Running tempo 12:58 intensity: (7 @1) + (14 @2) + (4:23 @3) + (6:06 @4) + (2:08 @5) 2.65 km (4:53 / km)
ahr:170 max:189 shoes: Nike 'Training'

Bleep Test - 13.4

Running warm up/down 5:07 intensity: (10 @2) + (3:55 @3) + (1:02 @4) 1.03 km (4:58 / km) +2m 4:54 / km
ahr:160 max:166 shoes: Nike 'Training'

Thursday Oct 11 #

Event: Autumn Series - Fitz Park
 
5 PM

Running warm up/down 3:33 intensity: (1:42 @1) + (1:29 @2) + (15 @3) + (7 @4) 0.69 km (5:08 / km) +8m 4:51 / km
ahr:124 max:172 shoes: Nike Revolution 4

◪ tempo 22:44 [4] *** 5.3 km (4:17 / km) +58m 4:04 / km
ahr:137 max:153 15c shoes: Nike Revolution 4

WCOC Event - Keswick

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Training Targets

Oct 8 – Nov 4 (28d)
Total 18:00:00180km
actual:5:08:0328%43.6km24%
projected:15:58:2388%135.8km75%

Jan 1 – Dec 31 (365d)
◪
+ Running 		250:00:002000km
actual:171:55:2268%1572.9km78%
projected:217:08:0486%1986.5km99%

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