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Training Log Archive: Sunley

In the 7 days ending Jul 7, 2018:

activity # timemileskm+mload
  Running6 2:19:43 15.91(8:47) 25.6(5:27) 5691336575.0
  ◪3 1:55:10 11.01(10:28) 17.72(6:30) 43022 /24c91%747029.2
  PE1 2:23 0.5(4:48) 0.8(2:59) 147666.7
  Total7 4:17:16 27.42(9:23) 44.12(5:50) 100122 /24c91%2131270.8

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SuMoTuWeThFrSa

Saturday Jul 7, 2018 #

8 AM

Running warm up/down 5:04 intensity: (29 @1) + (4:10 @2) + (25 @3) 1.01 km (5:01 / km) +3m 4:57 / km
ahr:131 max:155 shoes: Nike Revolution 4

Running race 18:43 [5] 5.0 km (3:45 / km) +29m 3:38 / km
ahr:141 max:182 shoes: Nike Revolution 4

Workington Parkrun - 18:44

( ͡° ͜ʖ ͡°)
C • fastest 3

Thursday Jul 5, 2018 #

6 PM

◪ 59:38 intensity: (1:09 @1) + (10:36 @2) + (43:11 @3) + (4:42 @4) *** 7.82 km (7:38 / km) +342m 6:15 / km
ahr:152 max:180 spiked:10/12c shoes: Inov8 X Talons 212

WCOC Event - Whoap

Running warm up/down 8:50 intensity: (8 @1) + (14 @2) + (6:59 @3) + (1:29 @4) 1.87 km (4:43 / km) +14m 4:33 / km
ahr:157 max:171 shoes: Inov8 X Talons 212

Wednesday Jul 4, 2018 #

2 PM

Running warm up/down 7:00 intensity: (1:17 @1) + (4:01 @2) + (1:42 @3) 1.21 km (5:47 / km) +59m 4:39 / km
ahr:135 max:163 shoes: Inov8 X Talons 212

◪ tempo 11:28 intensity: (13 @1) + (19 @2) + (3:12 @3) + (5:47 @4) + (1:57 @5) * 2.36 km (4:51 / km) +56m 4:20 / km
ahr:170 max:188 spiked:12/12c shoes: Inov8 X Talons 212

CSOC - Year 10 boys

Tuesday Jul 3, 2018 #

6 AM

Running warm up/down 31:33 intensity: (28 @1) + (4:21 @2) + (22:10 @3) + (4:34 @4) 6.36 km (4:57 / km) +86m 4:39 / km
ahr:151 max:174 shoes: Nike Revolution 4

C • Dont 11
2 PM

PE race 2:23 [5] 0.8 km (2:59 / km) +1m 2:58 / km
ahr:145 max:155 shoes: Nike Revolution 4

Sports day - 1st

Whoop whoop. Nice to go out with a win.

Was leading for the first lap till Sam Greenbank overtook us but then passed him again at the bell and just pulled away.
C • Good 1

Monday Jul 2, 2018 #

6 PM

Running intervals 1:01:43 intensity: (18:23 @1) + (17:01 @2) + (25:38 @3) + (41 @4) 8.88 km (6:57 / km) +375m 5:44 / km
ahr:137 max:169 shoes: Adidas

Sunday Jul 1, 2018 #

Event: Yvette Baker Trophy Final
 
12 PM

Running warm up/down 6:50 intensity: (1:12 @1) + (3:12 @2) + (2:26 @3) 1.27 km (5:24 / km) +5m 5:17 / km
ahr:136 max:164 shoes: Inov8 X Talons 212

◪ race 44:04 intensity: (21 @1) + (6 @2) + (2:32 @3) + (39:02 @4) + (2:03 @5) 7.54 km (5:51 / km) +32m 5:43 / km
ahr:174 max:189 shoes: Inov8 X Talons 212

Yvette Baker Final - Arrow Valley Country Park

Map / Results

Rubbish. 34°C at the start made it proper grim before even starting. Then made a stupid decision and tried to go straight to 2 (through a lot of green), making it worse I had looked before and thought it was a feasable route. So had to go right back to the control and bail to the path and lost at least 3 mins on that control. Fine technically for the rest except 12 with a 60s miss. At the end was about 8 minutes down on Joe with at least 4 minutes of mistakes and a lot lost physically
C • 34 thats bullshit says char... 7

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