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Training Log Archive: Sunley

In the 7 days ending Feb 23, 2018:

activity # timemileskm+mload
  Cycling4 2:33:00915000.0
  ◪2 2:11:59 9.29(14:13) 14.95(8:50) 37518 /19c94%916450.0
  Running3 1:13:15 9.76(7:30) 15.7(4:40) 136751687.5
  Total8 5:58:14 19.05 30.65 51118 /19c94%2583137.5

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SaSuMoTuWeThFr

Friday Feb 23, 2018 #

9 PM

Cycling 30:00 [2]
ahr:124 max:140 (rest day)

Thursday Feb 22, 2018 #

Event: Night Series - Silloth Golf Course Finale
 
6 PM

Running warm up/down 5:28 intensity: (38 @1) + (1:25 @2) + (3:25 @3) 1.12 km (4:53 / km) +10m 4:41 / km
ahr:142 max:164 shoes: Inov8 Mudclaw 300

◪ 33:30 intensity: (28 @1) + (3:40 @2) + (19:30 @3) + (9:52 @4) *** 5.45 km (6:09 / km) +45m 5:54 / km
ahr:155 max:184 spiked:18/19c shoes: Inov8 Mudclaw 300

WCOC Event - Silloth golf course — 33:28 - 4.4km

Map / Results

Took it pretty chill. Focused on planning and made sure I had a plan before leaving any control. Only mistake was at 8 where I got a bit confused and ran past the thicket. Pushed from 13-14 because it was mainly on paths and I was bored.

Running warm up/down 7:58 intensity: (14 @1) + (12 @2) + (7:17 @3) + (15 @4) 1.44 km (5:31 / km)
ahr:155 max:170 shoes: Inov8 Mudclaw 300

Wednesday Feb 21, 2018 #

8 PM

Cycling 30:00 [2]
ahr:127 max:145

Tuesday Feb 20, 2018 #

4 PM

Running 30:58 intensity: (17:49 @1) + (12:40 @2) + (29 @3) 6.36 km (4:52 / km) +89m 4:33 / km
ahr:123 max:161 shoes: Inov8 Mudclaw 300

IT'S MA BIRTHDAY!

Taking it pretty chill as shown by the HR but going at a decent pace for such a low heart rate.
C • whoooop 13

Monday Feb 19, 2018 #

Note

Main focus now is to get the nav back up before the start of the selection races, as it has been extremely poor over the last couple of weeks.
8 PM

Cycling 1:00:00 [1]
ahr:118 max:139 (rest day)

Sunday Feb 18, 2018 #

11 AM

◪ 1:38:29 intensity: (1:10:11 @2) + (59 @3) + (22:22 @4) + (4:57 @5) 9.5 km (10:22 / km) +330m 8:50 / km
ahr:178 max:195 shoes: Inov8 Mudclaw 300

Putting out controls, collecting controls and moving a control that dad put in the wrong place.

Gps is only for moving the control that was wrong
C • there were multiple wrong c... 6

Saturday Feb 17, 2018 #

8 AM

Running warm up/down (WU) 6:09 intensity: (5:38 @1) + (31 @2) 1.2 km (5:06 / km)
ahr:115 max:126 shoes: Adidas

Running race 19:28 [5] 5.0 km (3:54 / km) +32m 3:46 / km
ahr:117 max:141 shoes: Adidas

Workington Parkrun - 19:28

Yesss!!!!

So happy with the time. Slowed down towards the end but was fast enough at the start to keep it going.

Km's:
3.45, 48, 56, 4.08, 3.51

Also, now faster than Joe :-)
C • Good 4

Running warm up/down (CD) 3:14 intensity: (2:42 @1) + (32 @2) 0.58 km (5:35 / km) +5m 5:21 / km
ahr:114 max:130 shoes: Adidas

7 PM

Cycling 33:00 [1]
ahr:114 max:139

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