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Training Log Archive: Sunley

In the 7 days ending Feb 17:

activity # timemileskm+mload
  Running6 3:24:02 24.6(8:18) 39.58(5:09) 499214.0
  Cycling2 2:00:0082.5
  2 1:15:24 6.66(11:19) 10.72(7:02) 43523c74.3
  Total8 6:39:26 31.26 50.31 93423c370.8

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MoTuWeThFrSaSu

Sunday Feb 17 #

11 AM

Running warm up/down 7:30 intensity: (1:44 @1) + (5:46 @2) 1.36 km (5:32 / km) +28m 5:01 / km
ahr:126 max:131 shoes: Inov8 Mudclaw 300

31:17 intensity: (2:31 @1) + (15:13 @2) + (6:55 @3) + (6:38 @4) *** 5.35 km (5:51 / km) +217m 4:51 / km
ahr:146 max:174 10c shoes: Inov8 Mudclaw 300

WCOC Event - Setmurthy

Map / Results

Nice bash round the long. Only one small mistake at 3 but fortunately was too high not too low.
12 PM

Running 34:05 [3] 6.01 km (5:40 / km) +175m 4:57 / km
ahr:166 max:182 shoes: Inov8 Mudclaw 300

Saturday Feb 16 #

8 AM

Running warm up/down 7:51 intensity: (32 @1) + (33 @2) + (6:46 @3) 1.57 km (5:00 / km)
ahr:150 max:162 shoes: Nike Air Zoom Pegasus 35

Running race 18:52 [5] 5.0 km (3:47 / km) +25m 3:41 / km
ahr:177 max:183 shoes: Nike Air Zoom Pegasus 35

Workington Parkrun - 18:52

Nae bad. Pretty fast today with Ricky Lightfoot turning up and doing a casual 15:47.

Running warm up/down 5:34 intensity: (3:02 @1) + (2:22 @2) + (10 @3) 1.01 km (5:31 / km)
ahr:117 max:158 shoes: Nike Air Zoom Pegasus 35

6 PM

Cycling (Spinning) 1:00:00 intensity: (30:00 @1) + (30:00 @2)
ahr:102 max:119

Friday Feb 15 #

Note
(rest day)

Thursday Feb 14 #

6 PM

Running warm up/down 7:31 intensity: (2:11 @1) + (5:20 @2) 1.44 km (5:14 / km)
ahr:124 max:139 shoes: VJ Irocks 2

44:07 intensity: (3:54 @1) + (13:02 @2) + (21:39 @3) + (5:25 @4) + (7 @5) **** 5.37 km (8:13 / km) +218m 6:50 / km
ahr:146 max:191 13c shoes: VJ Irocks 2

WCOC Event - Bowness Knott

Map / Results

Just taking it nice and easy, nav relatively good just a couple of routechoice errors.

Running warm up/down 7:31 intensity: (11 @1) + (1:46 @2) + (5:06 @3) + (28 @4) 1.24 km (6:03 / km) +8m 5:52 / km
ahr:150 max:173 shoes: VJ Irocks 2

Wednesday Feb 13 #

4 PM

Running 1:00:05 intensity: (40 @1) + (12:48 @2) + (45:29 @3) + (1:08 @4) 12.15 km (4:57 / km) +157m 4:39 / km
ahr:148 max:174 shoes: Nike Air Zoom Pegasus 35

Tuesday Feb 12 #

7 PM

Cycling (Spinning) 1:00:00 [2]
ahr:110

Monday Feb 11 #

6 PM

Running intervals 55:03 intensity: (10:07 @1) + (11:19 @2) + (21:26 @3) + (12:11 @4) 9.82 km (5:36 / km) +106m 5:19 / km
ahr:146 max:178 shoes: Nike Air Zoom Pegasus 35


WU

4 * 1.2km

CD + Drills

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