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Training Log Archive: Sunley

In the 7 days ending Apr 7:

activity # timemileskm+mload
  Running4 2:21:09 16.27(8:41) 26.18(5:23) 497142.2
  Cycling3 2:00:3375.3
  2 1:28:15 8.76(10:04) 14.1(6:15) 37391c82.6
  Stretching / Rolling1 5:00
  Total9 5:54:57 25.03 40.28 87091c300.1
  [1-5]8 5:49:57

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MoTuWeThFrSaSu

Sunday Apr 7 #

4 PM

Running 51:46 [2] 9.34 km (5:33 / km) +250m 4:53 / km
ahr:144 max:167 shoes: Inov8 X Talons 212

Saturday Apr 6 #

8 AM

Running warm up/down 8:11 intensity: (46 @1) + (6:05 @2) + (1:20 @3) 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

Workington Parkrun - 1st

Not feeling great to start with but got into it and it started feeling much more comfortable. Big 45s win after going past Charlie 2k in. Got shouted at by a guy on the last turn to stop looking at my watch which was nice and encouraging.

Running warm up/down 6:43 intensity: (42 @1) + (6:01 @2) 0.98 km (6:51 / km) +4m 6:44 / km
ahr:134 max:142 shoes: Nike Air Zoom Pegasus 35

10 AM

24:23 intensity: (2:04 @1) + (18:16 @2) + (4:03 @3) *** 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 intensity: (21 @1) + (2:41 @2) + (15:34 @3) + (1:01 @4) *** 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 intensity: (9 @1) + (11 @2) + (10:16 @3) 1.89 km (5:37 / km) +7m 5:31 / km
ahr:151 max:164 shoes: Nike Air Zoom Pegasus 35

9 PM

Stretching / Rolling 5:00 [0]

Friday Apr 5 #

7 PM

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

Thursday Apr 4 #

2 PM

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.

Wednesday Apr 3 #

8 PM

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

Got halfway to the LOC event and the road was closed. Shortest route was about 45 minutes extra and went over kirkstone pass which is bad enough at the best of times without a couple hundred extra cars going over.
So turned round and went home :(

Tuesday Apr 2 #

5 PM

Running intervals 45:00 intensity: (9:00 @2) + (30:00 @3) + (6:00 @5) 7.45 km (6:03 / km) +212m 5:17 / km
ahr:136 max:167 shoes: VJ Irocks 2

WU

6 * 200m starting every 2:30

CD

Monday Apr 1 #

4 PM

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

32.2km, 32.2km/h, +182m

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