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Training Log Archive: Sunley

In the 7 days ending Feb 20, 2019:

activity # timemileskm+mload
  ◪3 1:59:43 11.24(10:39) 18.09(6:37) 51323c810266.7
  Running5 1:42:24 12.39(8:16) 19.94(5:08) 2531098275.0
  Cycling3 1:34:40611375.0
  Total8 5:16:47 23.63 38.03 76623c2519916.8

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ThFrSaSuMoTuWe

Wednesday Feb 20, 2019 #

6 PM

Running 8:01 [2] 1.42 km (5:39 / km) +8m 5:29 / km
ahr:136 max:153 shoes: Inov8 Mudclaw 300

◪ tempo 44:19 intensity: (22 @1) + (12:39 @2) + (12:49 @3) + (18:29 @4) 7.36 km (6:01 / km) +78m 5:43 / km
ahr:155 max:184 shoes: Inov8 Mudclaw 300

FVO Night Event - Tulliallan
C • Happy Birthday 5

Running warm up/down 2:57 intensity: (20 @1) + (20 @2) + (1:27 @3) + (50 @4) 0.46 km (6:25 / km) +1m 6:20 / km
ahr:153 max:175 shoes: Inov8 Mudclaw 300

Running 2:32 intensity: (21 @1) + (38 @2) + (1:33 @3) 0.45 km (5:40 / km) +8m 5:12 / km
ahr:141 max:163

Tuesday Feb 19, 2019 #

10 AM

Cycling (Spinning) 15:00 intensity: (5:57 @1) + (9:03 @2)
ahr:122 max:130 (rest day)

Monday Feb 18, 2019 #

9 AM

Cycling 19:40 intensity: (3:58 @1) + (15:14 @2) + (28 @3)
ahr:129 max:149 (rest day)

Quick spin out. Bit longer and muddier than expected.

Sunday Feb 17, 2019 #

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, 2019 #

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, 2019 #

Note
(rest day)

Thursday Feb 14, 2019 #

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

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