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Training Log Archive: Sunley

In the 7 days ending Sep 16, 2017:

activity # timemileskm+mload
  ◪3 1:44:05 10.29(10:07) 16.57(6:17) 32948 /58c82%723462.5
  Cycling1 1:06:02 254608229.2
  Running4 52:33 6.03(8:43) 9.71(5:25) 145449270.8
  Total5 3:42:40 16.32 26.27 72848 /58c82%1780962.5
  [1-5]5 3:40:26

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SuMoTuWeThFrSa

Saturday Sep 16, 2017 #

Event: Dales Weekend Day 1 / 2 & YHOA Superleague
 
11 AM

Running warm up/down (WU + Drills) 15:20 intensity: (8 @0) + (17 @1) + (9:27 @2) + (5:28 @3) 2.31 km (6:39 / km) +82m 5:39 / km
ahr:123 max:142 shoes: Inov8 Mudclaw 300

◪ race 51:36 intensity: (35 @0) + (4:04 @1) + (17:10 @2) + (1:37 @3) + (22:20 @4) + (5:50 @5) ***** 6.73 km (7:40 / km) +206m 6:39 / km
ahr:144 max:181 spiked:17/21c shoes: Inov8 Mudclaw 300

Dales Weekend - Attermire - Blue — 51:23 - 5.4km 195m

Map / Results



Relive
C • 14 8

Friday Sep 15, 2017 #

Note
(rest day)

Thursday Sep 14, 2017 #

5 PM

Running 13:00 intensity: (48 @0) + (36 @1) + (11:02 @2) + (34 @3) 2.36 km (5:31 / km) +16m 5:20 / km
ahr:116 max:133

◪ tempo 15:41 intensity: (16 @0) + (28 @1) + (14:28 @2) + (29 @3) *** 3.6 km (4:21 / km) +20m 4:14 / km
ahr:114 max:129 spiked:17/20c shoes: Inov8 X Talons 212

WCOC event - Vulcan Park — 15:40 - 2.6km

Map / Results

Nice run, a few 10 second mistakes. It's a nice area for sprint just with the mandem running around shanking all the controls it dampens the spirit of the event a bit. Although they only got 2 controls so not too bad.

3D rerun \ Relive \ Routes

Running warm up/down (WD) 2:09 intensity: (5 @1) + (39 @2) + (1:24 @3) + (1 @4) 0.35 km (6:10 / km)
ahr:133 max:157 shoes: Inov8 X Talons 212

Wednesday Sep 13, 2017 #

5 PM

Cycling 45:32 intensity: (11 @1) + (11:33 @2) + (33:05 @3) + (43 @4) +181m
ahr:137 max:158

17.6km, 23.2km/h

Started off doing a 12km loop twice, went slow on the downhills as they were proper sketchy. All fine except the last km where there was a tractor cutting the hedge and even though he moved over I still had to go into the grass.

Second loop started off fine going slowly on the descents again. And then just before I got into Greysouthen my handlebars suddenly were pointing about 60° to the right but I was still going straight. Stopped and put them back in line and carried on, got to the bottom of the hill and it was off again...

Cycling 20:30 intensity: (22 @1) + (1:52 @2) + (17:04 @3) + (1:12 @4) +72m
ahr:145 max:158

5.7km, 16.2km/h

...Stopped again to pit them right. Decided to take it very slowly on the way back and only had to stop a few timed to make sure they were properly aligned.

Nice ride just a bit annoyed at what happened with my bike.
C • Junior Tour de France? 3

Tuesday Sep 12, 2017 #

5 PM

Running 19:07 intensity: (16 @1) + (1:07 @2) + (17:30 @3) + (14 @4) 4.26 km (4:30 / km) +47m 4:15 / km
ahr:131 max:158

Nice easy run, took a bit faster than usual. Got to the end and there had been a crash a few minutes before I'd got there.

Monday Sep 11, 2017 #

Note
(rest day)

Sunday Sep 10, 2017 #

Event: Peter Palmer Junior Team Relay
 
6 AM

Running warm up/down (WU) 2:57 intensity: (8 @0) + (10 @1) + (21 @2) + (2:18 @3) 0.44 km (6:45 / km)
ahr:125 max:141 shoes: Inov8 X Talons 212

◪ race 36:48 intensity: (19 @0) + (26 @1) + (27:26 @2) + (7:44 @3) + (53 @4) **** 6.23 km (5:54 / km) +103m 5:27 / km
ahr:121 max:167 spiked:14/17c shoes: Inov8 X Talons 212

Peter Palmers 2017 - Light Green — 36:39 - 4.7km

2nd 4th

Map / Results

Alright run, messed up the first control losing about 1:30. After that it was good up till 9 saw another control that looked in the right place. Carried on till the right area, tried to go through the brambles but shredded my leg so turned round. Fine through the spectator control but got confused when I came out of it and lost about 20s. Dieing on the last loop and struggled getting through the terrain.

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