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Training Log Archive: Sunley

In the 7 days ending Jan 28:

activity # timemileskm+mload
  Running4 1:25:18 11.17(7:38) 17.98(4:45) 212114.9
  1 1:00:02 4.35(13:48) 7.0(8:34) 3518 /15c53%60.0
  Cycling1 30:0122.5
  Total5 2:55:21 15.52 24.98 5638 /15c53%197.4
  [1-5]5 2:54:07

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MoTuWeThFrSaSu

Sunday Jan 28 #

3 PM

Running (Road) 32:00 intensity: (7 @1) + (1:05 @2) + (22:56 @3) + (7:52 @4) 6.39 km (5:00 / km) +82m 4:42 / km
ahr:158 max:173 shoes: Trespass Diversion

Saturday Jan 27 #

8 AM

Running warm up/down 3:23 intensity: (1:50 @1) + (1:33 @2) 0.61 km (5:33 / km)
ahr:120 max:134 shoes: Adidas

Running race 20:22 [4] 5.01 km (4:04 / km) +38m 3:55 / km
ahr:112 max:125 shoes: Adidas

Workington Parkrun - 1st

Solo from the beginning and just kept it that way.

Also, now faster than Louis.

km's:
3.56
4.00
4.03
4.12 (Strong headwind)
4.07

Thursday Jan 25 #

6 PM

Running warm up/down 10:28 intensity: (10 @0) + (11 @1) + (16 @2) + (9:11 @3) + (40 @4) 1.74 km (6:01 / km) +47m 5:18 / km
ahr:152 max:178 shoes: Inov8 Mudclaw 300

1:00:02 intensity: (50 @0) + (1:23 @1) + (8:35 @2) + (44:24 @3) + (4:50 @4) *** 7.0 km (8:34 / km) +351m 6:51 / km
ahr:153 max:174 spiked:8/15c shoes: Inov8 Mudclaw 300

WCOC Event - Flat Fell -- 59:59 - 5.3km 225m

Map / Results

Nav tonight was rubbish, couldn't hit anything right and it only started getting better at 11 when I had a Ben G to follow.

Tuesday Jan 23 #

8 PM

Cycling 30:01 [2]
ahr:130 max:157

Monday Jan 22 #

6 PM

Running (Road) 19:05 intensity: (14 @0) + (5 @1) + (1:54 @2) + (2:39 @3) + (14:13 @4) 4.22 km (4:31 / km) +46m 4:17 / km
ahr:164 max:180 shoes: Adidas

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