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Training Log Archive: Sunley

In the 7 days ending Mar 17:

activity # timemileskm+mload
  Running4 2:19:39 17.06(8:11) 27.45(5:05) 274170.5
  Cycling2 1:00:4145.5
  2 49:06 5.9(8:19) 9.5(5:10) 20831c48.0
  Total6 4:09:26 22.96 36.96 48231c264.1

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MoTuWeThFrSaSu

Sunday Mar 17 #

9 AM

Running race 40:02 [4] 10.0 km (4:00 / km) +139m 3:45 / km
ahr:123 max:136 shoes: Nike Air Zoom Pegasus 35

So close.

12 PM

Running warm up/down 9:25 intensity: (5:16 @1) + (2:29 @2) + (1:22 @3) + (18 @4) 1.48 km (6:23 / km) +81m 5:01 / km
ahr:128 max:169 shoes: VJ Irocks 2

tempo 30:54 [3] *** 5.23 km (5:55 / km) +149m 5:10 / km
ahr:140 max:178 11c shoes: VJ Irocks 2

CSC Qualifier - Bampton Common

Map / Results

Running warm up/down 8:01 intensity: (2 @1) + (18 @2) + (2:34 @3) + (5:07 @4) 1.34 km (5:59 / km) +26m 5:28 / km
ahr:163 max:177 shoes: VJ Irocks 2

Saturday Mar 16 #

7 PM

Cycling (Spinning) 30:40 [2]
ahr:125 max:144

17.25km, 33.7km/h, +50m

Friday Mar 15 #

Note
(rest day)

Thursday Mar 14 #

5 PM

Running warm up/down 13:33 intensity: (8 @1) + (3:04 @2) + (10:21 @3) 2.52 km (5:23 / km) +11m 5:16 / km
ahr:145 max:154 shoes: Nike Air Zoom Pegasus 35

tempo 18:12 intensity: (14 @1) + (4:52 @2) + (12:46 @3) + (20 @4) *** 4.27 km (4:15 / km) +59m 3:59 / km
ahr:146 max:172 20c shoes: Nike Air Zoom Pegasus 35

WCOC Event - Moorclose



Honestly, one of the best sprint areas I've ever been to. Each leg has at least 5 different routehoices and there can be quite a difference between them.
Was going pretty well also. Only one 2-3s hesitation and maybe a couple sub optimum routes but was flowing well and moving well.

Running warm up/down 15:43 intensity: (10 @1) + (12 @2) + (14:55 @3) + (26 @4) 2.36 km (6:39 / km) +18m 6:25 / km
ahr:158 max:179 shoes: Nike Air Zoom Pegasus 35

Wednesday Mar 13 #

7 PM

Cycling 30:01 [2]
ahr:125 max:143

Noice and sweaty

Tuesday Mar 12 #

6 PM

Running intervals 52:55 intensity: (7:26 @1) + (20:48 @2) + (11:44 @3) + (12:57 @4) 9.76 km (5:25 / km)
ahr:145 max:174 shoes: Nike Air Zoom Pegasus 35

WU


1600m T [3 mins] @ ~3:45/km

10 x 300m [75s] @ ~58.5s

With Charlie. Keeping it nice and controlled, most reps were pretty consistent but not too hard.

CD

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