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Training Log Archive: Sunley

In the 7 days ending Apr 14:

activity # timemileskm+mload
  6 3:10:01 19.03(9:59) 30.62(6:12) 1063101c171.3
  Running6 2:21:23 15.56(9:05) 25.05(5:39) 37794.8
  Cycling1 45:0933.9
  Total8 6:16:33 34.59 55.66 1439101c300.0

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MoTuWeThFrSaSu

Sunday Apr 14 #

10 AM

Running warm up/down 12:36 intensity: (1:37 @1) + (10:34 @2) + (25 @3) 2.19 km (5:46 / km) +48m 5:12 / km
ahr:128 max:150 shoes: VJ Irocks 2

38:00 [2] *** 5.49 km (6:56 / km) +192m 5:54 / km
ahr:138 max:167 17c shoes: VJ Irocks 2

NWJS Malham - 1st, 2nd

Pretty pooped this morning so took it nice and easy. Took a couple of controls to get into it but feeling better from then on.

Saturday Apr 13 #

11 AM

Running warm up/down 11:45 intensity: (5:20 @1) + (6:25 @2) 2.05 km (5:44 / km) +41m 5:12 / km
ahr:123 max:139 shoes: VJ Irocks 2

44:49 [3] *** 8.18 km (5:29 / km) +152m 5:01 / km
ahr:118 max:136 23c shoes: VJ Irocks 2

NWJS Malham - 1st, 2nd, 3rd

Really liked the area because there was barely anything that slowed you down apart from the limestone pavement.

First course was pretty long so nice to have a nice run out. Confuzzled on one control due to the multiple hills.
2nd was on a poor map. Control 2 was in the wrong place but there was no depression in the right so Louis dug a hole in the ground on the WD.
Realised I'd done 7.5k after the 1st control on 3rd so went back.

Running 2:58 intensity: (2:13 @1) + (31 @2) + (14 @3) 0.51 km (5:48 / km) +9m 5:20 / km
ahr:117 max:160

2 PM

Running warm up/down 7:08 intensity: (7:02 @1) + (6 @2) 1.07 km (6:41 / km) +29m 5:53 / km
ahr:107 max:133 shoes: VJ Irocks 2

31:25 [2] *** 4.83 km (6:31 / km) +154m 5:37 / km
ahr:108 max:121 10c shoes: VJ Irocks 2

NWJS Malham - 1st, 2nd

Two courses, standard slope then corridor.
Much slower this afternoon and got a mad stitch on the 1st one so stopped for a bit.

Running warm up/down 7:16 [1] 1.01 km (7:10 / km) +20m 6:31 / km
ahr:112 max:123 shoes: VJ Irocks 2

6 PM

tempo 12:01 [4] ** 2.24 km (5:22 / km) +114m 4:17 / km
ahr:119 max:131 12c shoes: VJ Irocks 2

Some mad sprint relay ting - Map

Tired from doing commentary for the first two legs and then had to go and catch 7 mins on Maya Hampshire Wright. Did it and won.

Friday Apr 12 #

Note
(rest day)

Thursday Apr 11 #

6 PM

Running warm up/down 10:07 intensity: (6:29 @1) + (3:38 @2) 1.76 km (5:45 / km) +49m 5:03 / km
ahr:121 max:137 shoes: Inov8 X Talons 212

33:58 intensity: (6:20 @1) + (8:36 @2) + (18:47 @3) + (15 @4) *** 4.94 km (6:52 / km) +272m 5:23 / km
ahr:142 max:168 24c shoes: Inov8 X Talons 212

WCOC Event - Knock Murton

Map / Results

Running warm up/down 9:44 intensity: (15 @1) + (6 @2) + (9:23 @3) 1.76 km (5:32 / km) +29m 5:07 / km
ahr:156 max:164 shoes: Inov8 X Talons 212

Wednesday Apr 10 #

6 PM

Running warm up/down 9:03 intensity: (2:00 @1) + (7:03 @2) 1.75 km (5:11 / km) +36m 4:42 / km
ahr:125 max:134 shoes: VJ Irocks 2

tempo 29:48 intensity: (41 @1) + (20:03 @2) + (8:53 @3) + (11 @4) **** 4.94 km (6:02 / km) +179m 5:06 / km
ahr:141 max:173 15c shoes: VJ Irocks 2

LOC Event - Colonel's Drive

Map / Results

Good for the most part. Got a bit confused at 7 and then slightly ran past 8.

Running warm up/down 10:21 intensity: (30 @1) + (9:20 @2) + (31 @3) 1.76 km (5:53 / km) +33m 5:23 / km
ahr:137 max:151 shoes: VJ Irocks 2

Tuesday Apr 9 #

3 PM

Running intervals 1:00:25 intensity: (23:35 @1) + (36:07 @2) + (43 @3) 11.19 km (5:24 / km) +83m 5:12 / km
ahr:124 max:157 shoes: Nike Air Zoom Pegasus 35

WU

2 * 1200m, 2 * 800m, 2 * 400m

CD

Monday Apr 8 #

4 PM

Cycling 45:09 [2]
ahr:108 max:132

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