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Training Log Archive: Sunley

In the 7 days ending Oct 14, 2018:

activity # timemileskm+mload
  Running6 2:44:31 20.11(8:11) 32.37(5:05) 5051396945.9
  ◪2 1:02:10 7.01(8:52) 11.28(5:31) 17032c108791.7
  Cycling1 31:15157625.0
  Total7 4:17:56 27.12 43.65 67632c1663362.5

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MoTuWeThFrSaSu

Sunday Oct 14, 2018 #

11 AM

Running warm up/down 12:45 intensity: (8:49 @1) + (3:56 @2) 2.44 km (5:13 / km) +51m 4:44 / km
ahr:118 max:134 shoes: VJ Irocks 2

◪ race 39:26 [4] **** 5.98 km (6:36 / km) +113m 6:02 / km
ahr:135 max:164 17c shoes: VJ Irocks 2

October Odyssey - Blue

Running warm up/down 2:52 intensity: (24 @1) + (13 @2) + (2:15 @3) 0.51 km (5:37 / km) +19m 4:44 / km
ahr:147 max:157 shoes: VJ Irocks 2

Saturday Oct 13, 2018 #

Event: October Odyssey
 
12 PM

Running warm up/down 8:41 intensity: (39 @1) + (1:23 @2) + (6:25 @3) + (14 @4) 1.84 km (4:43 / km) +12m 4:34 / km
ahr:146 max:183 shoes: Nike Revolution 4

Running tempo 12:00 [5] 3.3 km (3:38 / km) +22m 3:31 / km
ahr:205 max:224 shoes: Nike Revolution 4

Cooper Test - 3300m

Running 11:02 intensity: (8 @1) + (1:44 @2) + (6:55 @3) + (1:10 @4) + (1:05 @5) 2.29 km (4:50 / km) +19m 4:38 / km
ahr:155 max:210

4 PM

Running tempo 12:58 intensity: (7 @1) + (14 @2) + (4:23 @3) + (6:06 @4) + (2:08 @5) 2.65 km (4:53 / km)
ahr:170 max:189 shoes: Nike 'Training'

Bleep Test - 13.4

Running warm up/down 5:07 intensity: (10 @2) + (3:55 @3) + (1:02 @4) 1.03 km (4:58 / km) +2m 4:54 / km
ahr:160 max:166 shoes: Nike 'Training'

Thursday Oct 11, 2018 #

Event: Autumn Series - Fitz Park
 
5 PM

Running warm up/down 3:33 intensity: (1:42 @1) + (1:29 @2) + (15 @3) + (7 @4) 0.69 km (5:08 / km) +8m 4:51 / km
ahr:124 max:172 shoes: Nike Revolution 4

◪ tempo 22:44 [4] *** 5.3 km (4:17 / km) +58m 4:04 / km
ahr:137 max:153 15c shoes: Nike Revolution 4

WCOC Event - Keswick

Wednesday Oct 10, 2018 #

8 PM

Cycling 31:15 intensity: (30:42 @1) + (33 @2)
ahr:102 max:132 (rest day)

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

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