Training Log Archive: Sunley

In the 7 days ending Nov 13, 2017:

2:00

0:00

5 PM

◪ 51:20 4.78 km (10:44 / km) +226m 8:41 / km
ahr:147 max:170 shoes: Inov8 Mudclaw 300

Round Setmurthy with Dad checking out a few control sites.

9 PM

Stretching / Rolling 5:00 [0]

Event: Copeland Chase

10 AM

◪ 2:00:05 13.46 km (8:55 / km) +828m 6:49 / km
ahr:152 max:202

Copeland Chase - 2 hours — 585 points

Felt good for the whole course. Very nice area. Only two slip ups on the whole course.

10 AM

Running warm up/down 3:53 0.74 km (5:13 / km) +11m 4:52 / km
ahr:109 max:121 shoes: Inov8 Mudclaw 300

◪ 31:57 **** 3.2 km (9:58 / km) +234m 7:18 / km
ahr:107 max:123 spiked:11/12c shoes: Inov8 Mudclaw 300

◪ 36:09 **** 2.89 km (12:31 / km) +175m 9:37 / km
ahr:106 max:141 spiked:13/14c shoes: Inov8 Mudclaw 300

◪ tempo 8:41 *** 1.29 km (6:42 / km) +40m 5:48 / km
ahr:122 max:156 spiked:8/8c shoes: Inov8 Mudclaw 300

Note
(rest day)

Far too many this week

6 PM

Running warm up/down 10:38 2.0 km (5:19 / km) +16m 5:07 / km
ahr:157 max:175 shoes: Inov8 X Talons 212

◪ 39:05 5.81 km (6:44 / km) +208m 5:42 / km
ahr:167 max:182 spiked:17/19c shoes: Inov8 X Talons 212

Just taking it nice and easy. Wasn't pushing at all. Few slip ups including a pretty big directional error at 14.

Note
(rest day)

4 PM

Running (Terrain) 25:25 3.94 km (6:27 / km) +115m 5:37 / km
ahr:163 max:178 shoes: Inov8 Mudclaw 300