Training Log Archive: Sunley

Running warm up/down 8:11 1.52 km (5:24 / km)
ahr:137 max:151 shoes: Nike Air Zoom Pegasus 35

Running tempo 18:53 [4] 5.01 km (3:46 / km) +25m 3:41 / km
ahr:135 max:152 shoes: Nike Air Zoom Pegasus 35

Running warm up/down 6:43 0.98 km (6:51 / km) +4m 6:44 / km
ahr:134 max:142 shoes: Nike Air Zoom Pegasus 35

◪ 24:23 *** 4.11 km (5:56 / km) +42m 5:38 / km
ahr:137 max:153 48c shoes: Nike Air Zoom Pegasus 35

Gaffled Sprintervals with Charlie



Both a little tired from the parkrun so took it relatively easy.
Mostly pretty good navigation but kept on getting caught out from not planning ahead enough and having to plan.
Made a pretty big mess up of the last one as ran to the wrong lampost after crossing the road so ended up getting pretty confused as the wall had disappeared.

◪ 19:37 *** 4.13 km (4:45 / km) +40m 4:32 / km
ahr:151 max:179 22c shoes: Nike Air Zoom Pegasus 35

Full Course just behind Charlie.



Much better this time. Possibly some poor decisions mainly on 4 didn't plan ahead well enough so just attempted to stick to the red line as much as possible. Caught Charlie up at the start of the second loop and got ahead with some better routechoice but then immediately lost the lead after messing 16 & 17 up.

Running warm up/down 10:36 1.89 km (5:37 / km) +7m 5:31 / km
ahr:151 max:164 shoes: Nike Air Zoom Pegasus 35

Stretching / Rolling 5:00 [0]

Cycling 30:00 [1]
ahr:102 max:120 (rest day)

◪ 44:15 [3] **** 5.86 km (7:33 / km) +291m 6:03 / km
ahr:137 max:157 21c shoes: VJ Supra

LOC Event (Late) - Great Tower



Ran the LOC course because it looked a decent course on a good area.
Some very good nav but also some very poor stuff.
Think 3 was a parallel error because everything seemed to be fitting until not reaching the path quick enough. 4 was partly because I'd messed up 3 and wasn't sure where I'd ended up along the path. 7 poor exit direction but not much lost. Then 11 got a bit confused and the path just kept on going.

Cycling 30:28 [1]
ahr:102 max:122

Running intervals 45:00 7.45 km (6:03 / km) +212m 5:17 / km
ahr:136 max:167 shoes: VJ Irocks 2

Cycling 1:00:05 [2]
ahr:105 max:132

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 1.37 km (5:50 / km) +58m 4:49 / km
ahr:113 max:131 shoes: VJ Irocks 2

Cycling 12:25 [2]