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Training Log Archive: Sunley

In the 7 days ending Oct 9, 2018:

activity # timemileskm+mload
  Running6 3:06:27 21.87(8:31) 35.2(5:18) 5071394279.1
  ◪3 1:23:32 10.62(7:52) 17.09(4:53) 20782c163900.0
  Cycling1 30:00150000.0
  Total7 4:59:59 32.49 52.29 71382c1708179.1

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WeThFrSaSuMoTu

Tuesday Oct 9, 2018 #

6 PM

Running warm up/down 12:25 intensity: (21 @1) + (6:16 @2) + (5:30 @3) + (18 @4) 2.48 km (5:01 / km) +7m 4:56 / km
ahr:142 max:176 shoes: Nike Revolution 4

Running 3:02 intensity: (6 @1) + (5 @2) + (55 @3) + (1:56 @4) 0.83 km (3:38 / km)
ahr:163 max:172 shoes: Nike Revolution 4

3 mins tester

Running tempo 12:00 intensity: (3 @1) + (6 @2) + (43 @3) + (11:08 @4) 3.26 km (3:41 / km) +11m 3:37 / km
ahr:173 max:181 shoes: Nike Revolution 4

Cooper test, test - 3.3km

Working with Charlie for the whole thing. Started off at the front setting the pace then let him go through and sat 5m behind him until the penultimate lap where I closed him in then took him just before 'the bell'.
C • That's 1

Running warm up/down 10:25 intensity: (8 @1) + (5:05 @2) + (5:12 @3) 1.96 km (5:20 / km) +8m 5:13 / km
ahr:143 max:151 shoes: Nike Revolution 4

Monday Oct 8, 2018 #

6 PM

Running 57:41 intensity: (8:32 @1) + (12:12 @2) + (33:07 @3) + (3:50 @4) 9.08 km (6:21 / km) +347m 5:20 / km
ahr:144 max:171 shoes: Adidas

Sunday Oct 7, 2018 #

Event: Liverpool Big Weekend Urban Event (UKOL)
 
11 AM

Running warm up/down 5:32 intensity: (1:44 @1) + (3:48 @2) 1.07 km (5:11 / km) +4m 5:05 / km
ahr:123 max:132 shoes: Nike Revolution 4

◪ tempo 14:20 [4] *** 3.62 km (3:58 / km) +8m 3:55 / km
ahr:122 max:138 20c shoes: Nike Revolution 4

Running warm up/down 7:27 intensity: (33 @1) + (5:55 @2) + (59 @3) 1.18 km (6:19 / km) +8m 6:06 / km
ahr:136 max:153 shoes: Nike Revolution 4

Running warm up/down 8:31 intensity: (36 @1) + (5:26 @2) + (2:29 @3) 1.57 km (5:26 / km) +2m 5:24 / km
ahr:139 max:146 shoes: Nike Revolution 4

◪ tempo 12:09 intensity: (10 @1) + (37 @2) + (28 @3) + (10:54 @4) *** 2.88 km (4:13 / km) +2m 4:12 / km
ahr:169 max:180 18c shoes: Nike Revolution 4

Running warm up/down 6:03 intensity: (16 @1) + (4:24 @2) + (1:23 @3) 1.06 km (5:43 / km) +8m 5:31 / km
ahr:139 max:153 shoes: Nike Revolution 4

Saturday Oct 6, 2018 #

Event: Liverpool Big Weekend Day 1 Formby Dunes (UKOL)
 
12 PM

Running warm up/down 8:11 intensity: (1:39 @1) + (5:45 @2) + (45 @3) + (2 @4) 1.53 km (5:20 / km) +1m 5:19 / km
ahr:130 max:167 shoes: VJ Irocks 2

◪ race 41:19 [4] **** 7.23 km (5:43 / km) +150m 5:11 / km
ahr:157 max:185 23c shoes: VJ Irocks 2

Formby Interland selection - Blue - 1st


Might do a proper route later

That went a lot better than I deserved. Very scrappy on a lot of controls probably losing 2 or 3 mins just technically. Was struggling to run on a lot of the paths due to them being very sandy.

Caught Charlie up for 8 minutes at 16! And immediately felt bad for him because I've caught him up a lot recently. Plan then was to just slot in behind him but he took a questionable routechoice to 17 so left him and never saw him again. 21 was the best underfoot I've seen in a long time: zero undergrowth and pine needles.

Overall had a 3 minute lead over Quentin Harding and almost an 8 minute lead over Adam Thorpe who was the 2nd M16.

Running warm up/down 12:51 intensity: (12 @1) + (4 @2) + (9:58 @3) + (2:37 @4) 2.05 km (6:16 / km) +17m 6:01 / km
ahr:160 max:170 shoes: VJ Irocks 2

Thursday Oct 4, 2018 #

6 PM

Running warm up/down 6:09 intensity: (22 @1) + (1:15 @2) + (4:32 @3) 1.17 km (5:16 / km) +5m 5:09 / km
ahr:146 max:156 shoes: Inov8 X Talons 212

◪ tempo 15:44 intensity: (10 @1) + (6 @2) + (1:03 @3) + (14:25 @4) *** 3.36 km (4:41 / km) +46m 4:23 / km
ahr:172 max:181 21c shoes: Inov8 X Talons 212

WCOC Event - Curwen Park

Didn't really like that. #1 was hidden. #5 was in the wrong place. #21 was badly mapped. Which lead to several big mistakes

Wednesday Oct 3, 2018 #

5 PM

Running tempo 36:10 intensity: (23 @1) + (9:24 @2) + (16:23 @3) + (10:00 @4) 7.97 km (4:32 / km) +88m 4:18 / km
ahr:152 max:173 shoes: Nike Revolution 4

WU


15min tempo.

Originally planned to do 25mins but didn't feel great so cut it short


CD
8 PM

Cycling (Spinning) 30:00 [1]
ahr:112 max:125

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