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Training Log Archive: Sunley

In the 7 days ending Apr 21:

activity # timemileskm+mload
  Running6 2:17:33 14.3(9:37) 23.01(5:59) 88120.5
  4 1:49:00 13.57(8:02) 21.85(4:59) 39185c200.7
  Cycling2 1:00:0537.6
  Total8 5:06:38 27.87 44.86 47985c358.8

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Sunday Apr 21 #

12 PM

Running warm up/down 18:20 intensity: (1:34 @1) + (3:39 @2) + (13:04 @3) + (3 @4) 2.77 km (6:37 / km) +13m 6:28 / km
ahr:142 max:166 shoes: VJ Irocks 2

race 49:24 [5] *** 9.64 km (5:07 / km) +207m 4:38 / km
ahr:163 max:184 23c shoes: VJ Irocks 2

Jk Long - 5th

Not sure what to think of this. Only one proper navigational slip right at the end of 14 (long leg) made a parallel error heading up the wrong reentrant. Was also a bit hesitant on 9 as had seen 10 and was trying to plan that instead of navigating and ended up pretty slow.

However main issue was speed. Wasn't shifting anywhere near fast enough to compete with Joe and Jim. Was also really struggling just before the water point (4.5k in), but the water did help a lot.


Preparation up to the Jk's. Really pleased with the training I did: got in 14 good weeks out of 16 possible while following a decent training plan. Those two poor weeks were due to being too busy with school and then a little ill before Interland. However still couldn't get a good enough result to show it. EYOC selection was an aim and thought I had a decent enough chance with the Lakes weekend but blew it with this weekend

Not going to be doing as stricter training until GCSEs are over then get back into it over the summer. Tio and British to look forward to the next two weeks then my first experience of hell. Wool.

Running warm up/down 9:17 intensity: (17 @1) + (15 @2) + (3:58 @3) + (4:47 @4) 1.33 km (6:58 / km)
ahr:161 max:174 shoes: VJ Irocks 2

Saturday Apr 20 #

8 AM

Running (Shakeout) 12:28 intensity: (8:23 @1) + (4:05 @2) 2.29 km (5:27 / km) +6m 5:23 / km
ahr:121 max:136 shoes: Trespass Diversion

1 PM

Running warm up/down 14:26 intensity: (3:18 @1) + (10:01 @2) + (1:07 @3) 2.43 km (5:57 / km) +13m 5:47 / km
ahr:127 max:162 shoes: VJ Irocks 2

race 27:49 [5] *** 4.94 km (5:38 / km) +113m 5:03 / km
ahr:154 max:189 22c shoes: VJ Irocks 2

Jk Middle - 4th



Much better today although was still pretty scrappy. Lost a bit of time on 4 getting confused with the paths and rides. Fine until 9 where the map was strange and stopped too early. Got distracted at 16 by the control by the path so slightly ran past it. Main mistake on 17 got confused and went too far losing about 45-60s. Fine for the rest apart from the two controls about 20m apart at 21 and lost a little bit of time there.

Running warm up/down 8:00 intensity: (7 @1) + (26 @2) + (2:14 @3) + (5:13 @4) 1.21 km (6:35 / km)
ahr:163 max:181 shoes: VJ Irocks 2

Friday Apr 19 #

Event: JK 2019
 
7 AM

Running (Shakeout) 11:34 intensity: (4:49 @1) + (6:45 @2) 2.31 km (5:01 / km) +13m 4:52 / km
ahr:125 max:139 shoes: Trespass Diversion

2 PM

Running warm up/down 16:46 intensity: (3:17 @1) + (13:04 @2) + (25 @3) 2.9 km (5:47 / km) +5m 5:45 / km
ahr:127 max:155 shoes: Nike Air Zoom Pegasus 35

race 14:31 [5] ** 3.39 km (4:17 / km) +8m 4:14 / km
ahr:166 max:190 26c shoes: Nike Air Zoom Pegasus 35

JK Sprint - 5th

Really disappointed with this. Made a big one at 6 just missing me cut through and then getting stuck and having to double back. After that just couldn't push any faster.

*Looking back at my routes and Joe's analysis was choosing the shortest routes for the majority but maybe not the fastest. Ah well.

Running warm up/down 14:51 intensity: (11 @1) + (21 @2) + (13:12 @3) + (1:07 @4) 2.18 km (6:48 / km) +8m 6:40 / km
ahr:155 max:169 shoes: Nike Air Zoom Pegasus 35

Thursday Apr 18 #

Note
(rest day)

Wednesday Apr 17 #

8 PM

Cycling 30:05 [2]
ahr:100 max:134

Tuesday Apr 16 #

5 PM

Running warm up/down 10:55 [2] 2.02 km (5:24 / km) +11m 5:15 / km
ahr:130 max:141 shoes: Nike Air Zoom Pegasus 35

intervals 17:16 [3] *** 3.87 km (4:28 / km) +63m 4:08 / km
ahr:129 max:144 14c shoes: Nike Air Zoom Pegasus 35

2 * 1km Sprintervals

Running intervals 9:55 intensity: (6:45 @2) + (3:10 @4) 1.66 km (5:59 / km)
ahr:130 max:149 shoes: Nike Air Zoom Pegasus 35

2 * 300m, 2 * 200m

Running warm up/down 11:01 [2] 1.91 km (5:46 / km) +19m 5:30 / km
ahr:143 max:165 shoes: Nike Air Zoom Pegasus 35

Monday Apr 15 #

7 PM

Cycling 30:00 [1]
ahr:117 max:135 (rest day)

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