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Training Log Archive: Sunley

In the 7 days ending Mar 31, 2019:

activity # timemileskm+mload
  Running5 2:53:45 20.39(8:31) 32.82(5:18) 6271395875.0
  ◪3 2:14:38 10.77(12:30) 17.34(7:46) 576107c1281083.4
  Cycling3 1:39:15744375.0
  Total7 6:47:38 31.16 50.15 1203107c3421333.3

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MoTuWeThFrSaSu

Sunday Mar 31, 2019 #

11 AM

Cycling 21:10 [2]

◪ 53:15 [3] **** 7.12 km (7:29 / km) +297m 6:11 / km
ahr:109 max:127 44c shoes: VJ Irocks 2

Mosser Fell - Multi tekkers



Missed some out due to the map being incorrect, not wanting to die & the features being invisible.

Running warm up/down 7:59 intensity: (7:52 @1) + (7 @2) 1.37 km (5:50 / km) +58m 4:49 / km
ahr:113 max:131 shoes: VJ Irocks 2

Cycling 12:25 [2]

Saturday Mar 30, 2019 #

8 AM

Running tempo 39:06 intensity: (13:46 @1) + (25:20 @2) 7.24 km (5:24 / km) +356m 4:20 / km
ahr:123 max:141 shoes: Trespass Diversion

WU

Whinlatter Parkrun - 22:10

CD up to start of the O

◪ 51:17 [3] **** 4.9 km (10:28 / km) +155m 9:02 / km
ahr:114 max:149 43c shoes: VJ Irocks 2

Downhill(ish) Control Pick

Running warm up/down 2:59 intensity: (35 @1) + (2:24 @2) 0.51 km (5:48 / km)
ahr:123 max:134 shoes: VJ Irocks 2

Friday Mar 29, 2019 #

Note
(rest day)

Thursday Mar 28, 2019 #

6 PM

Running warm up/down 5:50 intensity: (5:35 @1) + (15 @2) 1.1 km (5:19 / km)
ahr:116 max:127 shoes: Inov8 X Talons 212

◪ 30:06 intensity: (3:29 @1) + (18:35 @2) + (7:52 @3) + (10 @4) *** 5.31 km (5:40 / km) +123m 5:05 / km
ahr:136 max:171 20c shoes: Inov8 X Talons 212

WCOC Event - Whitehaven

Map / Results

Easier day so instead of running hard decided to only be allowed to look at the map when standing still so improving map memory and quick decision making.

Running warm up/down 6:16 intensity: (20 @1) + (2:32 @2) + (3:14 @3) + (10 @4) 1.08 km (5:48 / km) +6m 5:39 / km
ahr:143 max:176 shoes: Inov8 X Talons 212

Wednesday Mar 27, 2019 #

5 PM

Running 59:31 intensity: (12:20 @1) + (24:32 @2) + (22:39 @3) 12.04 km (4:57 / km) +142m 4:40 / km
ahr:136 max:162 shoes: Nike Air Zoom Pegasus 35

Not done a run this long in a little while so was pretty hard

Tuesday Mar 26, 2019 #

4 PM

Cycling 35:25 [2]
ahr:116 max:134

18.24km, 30.9km/h, +230m
7 PM

Cycling 30:15 [2]
ahr:119 max:140

13.83km, 27.4km/h, +244m

Monday Mar 25, 2019 #

6 PM

Running intervals 52:04 [3] 9.48 km (5:30 / km) +65m 5:19 / km
ahr:130 max:159 shoes: Nike Air Zoom Pegasus 35

WU + Drills

3 * ~400m [~200m]

6 * ~200m

CD

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