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Training Log Archive: Sunley

In the 7 days ending Nov 2, 2017:

activity # timemileskm+mload
  Running5 3:28:10 18.18(11:27) 29.26(7:07) 11031498166.6
  ◪2 1:47:59 8.17(13:13) 13.14(8:13) 53542 /47c89%789079.2
  Total5 5:16:09 26.35(12:00) 42.4(7:27) 163942 /47c89%2287245.8
  [1-5]5 5:15:54

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FrSaSuMoTuWeTh

Thursday Nov 2, 2017 #

5 PM

Running warm up/down 13:18 intensity: (11 @1) + (36 @2) + (12:31 @3) 2.52 km (5:16 / km) +43m 4:52 / km
ahr:137 max:153 shoes: Inov8 Mudclaw 300

◪ tempo 35:40 intensity: (19 @1) + (48 @2) + (19:24 @3) + (13:32 @4) + (1:37 @5) *** 4.76 km (7:29 / km) +220m 6:05 / km
ahr:149 max:181 spiked:25/26c shoes: Inov8 Mudclaw 300

WCOC event - Slate Fell — 35:38 - 4.1km

Decent run. Got caught by Al at 2 and insta dropped. Lost 10s when Louis nicked the control box. But all other mistakes where small 5s or so.
C • Don't know what to ur talki... 2

Wednesday Nov 1, 2017 #

4 PM

Running 35:01 intensity: (6 @3) + (4:00 @4) + (30:55 @5) 6.84 km (5:07 / km) +95m 4:47 / km
ahr:184 max:202 shoes: Adidas

Heart a bit odd as it didn't feel hard except for the last k where there were some slight plumbing issues.

Tuesday Oct 31, 2017 #

4 PM

Running warm up/down (WU) 11:24 intensity: (16 @1) + (9 @2) + (10:59 @3) 1.93 km (5:54 / km) +14m 5:42 / km
ahr:149 max:155 shoes: Inov8 Mudclaw 300

Running intervals 15:07 intensity: (37 @2) + (12:39 @3) + (1:51 @4) 2.3 km (6:34 / km) +22m 6:16 / km
ahr:145 max:157 shoes: Inov8 Mudclaw 300

Field Reps

8 * 270m [45s]

Times:
1.18, 09, 16, 10, 17, 09, 16, 06

270m because that's the length of the field. Odd reps were most likely slightly uphill and evens downhill.
C • The classic 3

Running warm up/down (WD) 5:51 intensity: (20 @2) + (32 @3) + (4:59 @4) 0.85 km (6:54 / km)
ahr:155 max:160 shoes: Inov8 Mudclaw 300

Monday Oct 30, 2017 #

Note
(rest day)

Sunday Oct 29, 2017 #

Event: LOC Cumbrian Galoppen
 
10 AM

Running warm up/down (WU) 8:06 intensity: (54 @1) + (2:03 @2) + (5:09 @3) 1.25 km (6:28 / km) +39m 5:36 / km
ahr:125 max:143 shoes: Inov8 X Talons 212

◪ tempo 1:12:19 intensity: (15 @0) + (7 @1) + (2:18 @2) + (28:10 @3) + (32:45 @4) + (8:44 @5) ***** 8.38 km (8:38 / km) +315m 7:16 / km
ahr:155 max:197 spiked:17/21c shoes: Inov8 X Talons 212

LOC Galoppen - Grizedale Forest - Brown — 72:14 - 7.2km 280m

Part 1 - Part 2 / Results

Started off pretty slowly and got caught by JoeyG but dropped him at 4 and never saw him again. Caught Ben up at 5 and was with him for the rest of controls just picking up other people and them slowly dropping behind. Managed to miss the finish because it wasn't siac enabled which was annoying. But pleased with 7th fastest time at the last control on my first brown.
C • Brown 13
C • What 5

Running warm up/down (WD) 4:35 intensity: (1 @2) + (21 @3) + (4:13 @4) 0.75 km (6:05 / km) +12m 5:39 / km
ahr:164 max:172 shoes: Inov8 X Talons 212

Friday Oct 27, 2017 #

1 PM

Running long 1:54:48 intensity: (2 @1) + (20 @2) + (16:17 @3) + (1:34:57 @4) + (3:12 @5) 12.81 km (8:58 / km) +878m 6:41 / km
ahr:163 max:183 shoes: Inov8 Mudclaw 300

Up Ben Venue, wanted to do Ben Lomond but it was an hours drive there and another hour back even though its only 10km straight line.

First and last 600m on roads.

Very tough underfoot and very steep as well. Extra bit added on as we didn't know which was the peak so just did both. Nice run and good to get out after not much all week.

*Just noticed that I bagged my first course record for the climb up until it flattens off for a bit.
C • Good 10

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