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Training Log Archive: Sunley

In the 7 days ending Sep 24, 2017:

activity # timemileskm+mload
  ◪3 2:02:08 12.17(10:02) 19.59(6:14) 39255 /64c85%763012.5
  Running5 1:51:39 12.52(8:55) 20.15(5:32) 305953195.8
  PE2 1:15:0050000.0
  Total7 5:08:47 24.7 39.75 69755 /64c85%1766208.4
  [1-5]6 3:58:19

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MoTuWeThFrSaSu

Sunday Sep 24, 2017 #

Event: Junior Inter Regional Championships Relays
 

Note

One year on attackpoint
C • Happy 2
9 AM

Running warm up/down (WU + Drills) 9:04 intensity: (4 @0) + (7 @1) + (2:44 @2) + (6:09 @3) 1.35 km (6:43 / km) +2m 6:40 / km
ahr:128 max:139 shoes: Inov8 Mudclaw 300

◪ race 31:04 intensity: (18 @0) + (14 @1) + (4:34 @2) + (6:06 @3) + (18:04 @4) + (1:48 @5) **** 4.98 km (6:15 / km) +32m 6:03 / km
ahr:155 max:188 spiked:10/12c shoes: Inov8 Mudclaw 300

JIRCS Relay - Blackheath - Leg 2 — 31:02 - 3.6km

Map / Results

Saturday Sep 23, 2017 #

Event: Junior Inter Regional Championships Individual
 
1 PM

Running warm up/down (WU + Drills) 10:02 intensity: (13 @1) + (40 @2) + (8:51 @3) + (18 @4) 1.11 km (9:03 / km) +18m 8:22 / km
ahr:134 max:166 shoes: Inov8 X Talons 212

◪ race 51:32 intensity: (6 @0) + (15 @1) + (7 @2) + (8:53 @3) + (25:59 @4) + (16:12 @5) **** 7.23 km (7:08 / km) +204m 6:15 / km
ahr:166 max:186 spiked:12/18c shoes: Inov8 X Talons 212

JIRCS Individual - Winterfold - M14 — 50:43 - 5.3km 170m

Map / Results

Running warm up/down (CD) 4:42 intensity: (10 @2) + (22 @3) + (4:10 @4) 0.62 km (7:38 / km) +15m 6:49 / km
ahr:162 max:173 shoes: Inov8 X Talons 212

Friday Sep 22, 2017 #

9 AM

PE (Rugby) 45:00 intensity: (40:00 @0) + (5:00 @3)
(rest day) shoes: Nike Hypervenom astros

5 minutes running and drills
9 PM

Note

JIRCS

Thursday Sep 21, 2017 #

3 PM

PE (Sports Leader) 30:00 [0]
shoes: Nike Hypervenom astros

Year 8 & 9 inter form rugby
5 PM

Running 11:45 intensity: (15 @1) + (24 @2) + (8:11 @3) + (2:55 @4) 2.22 km (5:17 / km) +48m 4:46 / km
ahr:144 max:171 shoes: Nike Hypervenom astros

◪ 18:28 intensity: (7 @1) + (15 @2) + (1:49 @3) + (13:47 @4) + (2:30 @5) *** 3.69 km (5:01 / km) +76m 4:32 / km
ahr:166 max:185 spiked:16/17c shoes: Trespass Diversion

WCOC event - Harris Park — 18:24 - 3.0km

Map / Results

Running warm up/down 7:42 intensity: (9 @2) + (13 @3) + (6:55 @4) + (25 @5) 1.44 km (5:21 / km) +4m 5:16 / km
ahr:169 max:181 shoes: Trespass Diversion

◪ 21:04 intensity: (14 @2) + (23 @3) + (20:19 @4) + (8 @5) *** 3.7 km (5:41 / km) +80m 5:08 / km
ahr:168 max:176 spiked:17/17c shoes: Trespass Diversion

Shadowing Louis round the sprint but taking the routes I took if he went a different way.

Wednesday Sep 20, 2017 #

6 PM

Running 42:00 [3] 8.41 km (4:59 / km) +168m 4:32 / km
ahr:181 max:201 shoes: Adidas

Gentle run. Not quite sure about the HR.

Tuesday Sep 19, 2017 #

Note
(rest day)

Monday Sep 18, 2017 #

5 PM

Running 26:24 intensity: (1 @1) + (18 @2) + (21:52 @3) + (4:13 @4) 5.0 km (5:17 / km) +50m 5:02 / km
ahr:151 max:163 shoes: Adidas

What started off as a gentle recovery turned into an attempt for a course record. Ended up with 3rd and 6 seconds behind. Stopped for a quick break and carried on at a very slow pace.

2:20, 3:57/km

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