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Training Log Archive: Sunley

In the 7 days ending Mar 24:

activity # timemileskm+mload
  Running6 2:46:33 19.03(8:45) 30.63(5:26) 351118.6
  3 54:07 6.96(7:46) 11.21(4:50) 16659c85.7
  Cycling1 45:1233.9
  Total7 4:25:52 25.99 41.83 51759c238.2
averages - sleep:7.9 rhr:51

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MoTuWeThFrSaSu

Sunday Mar 24 #

12 PM

Running warm up/down 14:46 intensity: (8:07 @1) + (6:33 @2) + (6 @3) 2.36 km (6:15 / km) +123m 4:57 / km
ahr:121 max:152 shoes: VJ Supra

race 21:54 [5] **** 3.71 km (5:54 / km) +117m 5:06 / km
ahr:111 max:123 13c shoes: VJ Supra

GBR Selection Race - Hampsfell & Eggerslack

- 3rd (2nd Top year) +0:21



So annoyed with number 11. Was going perfectly up until then. Spiking everything and shifting pretty well. Then caught sight of Ewan on the way to 7 and the race started to fall apart. From that point on I was more focused on racing and catching him than actually navigating. 8 was okay but then 9 & 10 were both very lucky. Fully caught up to him halfway to 11 and went past him. Direction was already pretty poor and went into the wrong reentrant. Faffed around and then ended up in the reentrant just west of the control, realised and hit it. 12 was just panic mode and was very lucky Caitlin had just gone through as most likely would have missed it.

Result wise it was pretty good but was 50 seconds ahead of Joe at 10 and ended up 20 down. But, two 2nd places (top years) is pretty good.

Running warm up/down 14:20 intensity: (14:17 @1) + (2 @2) + (1 @3) 2.34 km (6:08 / km) +57m 5:28 / km
ahr:112 max:129 shoes: VJ Supra

Saturday Mar 23 #

8 AM

Running 10:00 intensity: (3:47 @1) + (6:13 @2) 2.05 km (4:53 / km) +8m 4:48 / km
ahr:123 max:137 rhr:51 slept:7.9 shoes: Nike Revolution 4

2 PM

Running warm up/down 14:42 intensity: (1:10 @1) + (7:56 @2) + (4:21 @3) + (1:15 @4) 2.8 km (5:15 / km) +34m 4:58 / km
ahr:143 max:178 shoes: Nike Air Zoom Pegasus 35

race 14:18 [5] *** 3.61 km (3:58 / km) +9m 3:55 / km
ahr:163 max:186 14c shoes: Nike Air Zoom Pegasus 35

GBR Selection Race - Lancaster Uni

- 2nd +0:07



Pretty good run, possibly a couple of poor routes but nothing major. Couple hesitations with the largest being some dude in an apartment shouted at us trying to get us to go the other way. 2nd M16 only 7 seconds down on Jim so good result.

Running warm up/down 15:03 [2] 2.63 km (5:44 / km) +15m 5:34 / km
ahr:166 max:177 shoes: Nike Air Zoom Pegasus 35

Friday Mar 22 #

Note
(rest day)

Thursday Mar 21 #

5 PM

Running warm up/down 5:51 intensity: (4:56 @2) + (55 @3) 1.09 km (5:21 / km)
ahr:138 max:150 shoes: Nike Revolution 4

17:55 intensity: (55 @1) + (16:46 @2) + (14 @3) *** 3.89 km (4:36 / km) +40m 4:23 / km
ahr:135 max:153 32c shoes: Nike Revolution 4

Keswick Sprint Training

Running warm up/down 8:01 intensity: (8 @1) + (3:31 @2) + (4:22 @3) 1.29 km (6:13 / km) +3m 6:08 / km
ahr:143 max:160 shoes: Nike Revolution 4

Wednesday Mar 20 #

4 PM

Cycling 45:12 [2]

23.9km, 31.7km/h, +174m

Tuesday Mar 19 #

5 PM

Running intervals 46:34 intensity: (1:56 @1) + (40:47 @2) + (3:51 @3) 9.12 km (5:06 / km) +16m 5:04 / km
ahr:137 max:160 shoes: Nike Air Zoom Pegasus 35

WU + Drills

2 x 6 x 200m [200m]

Most reps between 35 & 40s except last one. Struggling to keep anywhere near Joe but think that's mainly because he is rapid.

CD

Monday Mar 18 #

6 PM

Running 37:16 intensity: (14:28 @1) + (22:48 @2) 6.95 km (5:22 / km) +95m 5:01 / km
ahr:122 max:142

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