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Training Log Archive: Sunley

In the 7 days ending Mar 30, 2018:

activity # timemileskm+mload
  ◪3 2:25:31 13.06(11:08) 21.02(6:55) 81468 /74c91%936708.3
  Running3 1:07:31 8.01(8:26) 12.89(5:14) 117585795.8
  Cycling1 30:00150000.0
  Total5 4:03:02 21.07 33.91 93268 /74c91%1672504.1

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Friday Mar 30, 2018 #

Event: JK 2018 - Day 1 - Sprint
 
12 PM

Running 17:42 intensity: (3:13 @1) + (12:30 @2) + (1:46 @3) + (13 @4) 3.56 km (4:58 / km) +3m 4:57 / km
ahr:130 max:168

◪ race 14:50 intensity: (3:45 @1) + (11:05 @2) *** 3.36 km (4:25 / km) +5m 4:23 / km
ahr:126 max:141 spiked:24/24c shoes: Inov8 X Talons 212

JK Sprint - 9th - Results



Not too bad of a run. Pretty easy technically just lacking the speed. Routechoices were okay, chose 6/11 correct routes. Only obvious mistake was 19-20, chose the wrong route because I wasn't paying attention and just let the pace slip quite a bit.

Routes
C • I went 3

Running 10:17 intensity: (21 @1) + (8:00 @2) + (1:56 @3) 1.6 km (6:27 / km) +3m 6:24 / km
ahr:138 max:157

Wednesday Mar 28, 2018 #

7 PM

Running 32:15 [3] 6.39 km (5:03 / km) +89m 4:43 / km
shoes: Trespass Diversion

Monday Mar 26, 2018 #

8 PM

Cycling 30:00 [1]

Taperrr

Sunday Mar 25, 2018 #

10 AM

Running warm up/down 7:17 intensity: (7 @1) + (7:10 @2) 1.34 km (5:27 / km) +22m 5:02 / km
ahr:131 max:141 shoes: Icebug Spirit 6 OLX

◪ tempo 1:10:39 intensity: (36 @1) + (10:09 @2) + (27:21 @3) + (32:33 @4) **** 10.29 km (6:52 / km) +329m 5:55 / km
ahr:159 max:184 spiked:20/23c shoes: Icebug Spirit 6 OLX

Farleton Knott Galoppen - Brown

Map / Results

Last hard effort before the JK's. Started 2 minutes before Hollie Orr but got caught at 2 as I made a mistake. Stuck near her up until 12 where she started to pull away and then at 14 she disappeared completely.

Saturday Mar 24, 2018 #

10 AM

◪ 1:00:02 intensity: (14:02 @1) + (13:40 @2) + (23:41 @3) + (8:37 @4) + (2 @5) *** 7.37 km (8:09 / km) +481m 6:09 / km
ahr:142 max:185 spiked:24/27c shoes: Inov8 Mudclaw 300

WCOC training - High Doat

WU - course up to the start

Zigzags course - went round with Dan, Charlie and Herbie. Couple of mistakes but nothing too major.

WD course - Back down to the carpark

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