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Training Log Archive: Sunley

In the 7 days ending Sep 15:

activity # timemileskm+mload
  6 2:20:36 18.87(7:27) 30.36(4:38) 408147c168.3
  Running5 1:25:36 9.45(9:04) 15.21(5:38) 29764.2
  Stretching / Rolling7 56:00
  Cycling1 45:0030.8
  Total14 5:27:12 28.31 45.57 705147c263.3
  [1-5]7 4:31:12
averages - sleep:7.6 rhr:49

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MoTuWeThFrSaSu

Sunday Sep 15 #

11 AM

Running warm up/down 12:43 [2] 1.92 km (6:38 / km) +132m 4:56 / km
ahr:134 max:162 shoes: VJ Irocks 2

race 25:52 [5] *** 4.27 km (6:03 / km) +191m 4:57 / km
ahr:152 max:193 23c shoes: VJ Irocks 2

British Middles - 4th

Map / Results

Pretty poor race. Binned at least 2 mins on 3 & 7 just not concentrating properly.

Running warm up/down 5:04 [2] 0.73 km (6:56 / km) +11m 6:26 / km
ahr:149 max:161 shoes: VJ Irocks 2

9 PM

Stretching / Rolling 6:00 [0]
rhr:49 slept:7.85

Saturday Sep 14 #

10 AM

Running warm up/down 10:59 [2] 2.03 km (5:25 / km) +19m 5:11 / km
ahr:144 max:167 shoes: Nike Air Zoom Pegasus 35

tempo 13:09 [3] *** 3.12 km (4:13 / km) +20m 4:05 / km
ahr:147 max:174 20c shoes: NVII Crazylight XXC

British Sprints - 1st

Map / Results

Phat jog. Set off a bit hard and caught Euan up a minute at like 5. Just jogged it in from there. Still won the heat by a minute.

Running warm up/down 5:57 [2] 1.09 km (5:27 / km) +19m 5:01 / km
ahr:145 max:172 shoes: Nike Air Zoom Pegasus 35

2 PM

Running warm up/down 11:30 [2] 2.01 km (5:44 / km) +19m 5:28 / km
ahr:150 max:169 shoes: Nike Air Zoom Pegasus 35

race 11:28 [5] *** 2.86 km (4:01 / km) +33m 3:48 / km
ahr:146 max:155 18c shoes: NVII Crazylight XXC

British Sprints - 1st

Map / Results

Last starter. Started okay and saw Ben (1 min) at 3 but he was still decent bit in front. Properly messed up 6. Went to the left of too many buildings and ended up losing 20s. 8-9 was a dirty uphill grind but rewarded with Ben just 5s in front here. Eventually caught him at spec and went past him just after and then it was just a burn up too the line.

Running warm up/down 9:01 [2] 1.62 km (5:34 / km) +19m 5:16 / km
ahr:154 max:168 shoes: Nike Air Zoom Pegasus 35

Running 3:00 [2] 0.53 km (5:42 / km) +8m 5:17 / km
ahr:139 max:157 shoes: Nike Air Zoom Pegasus 35

10 PM

Stretching / Rolling 10:00 [0]
rhr:51 slept:6.9

Friday Sep 13 #

11 PM

Stretching / Rolling 10:00 [0]
rhr:48 slept:8.1 (rest day)

Thursday Sep 12 #

4 PM

Running warm up/down 10:12 [2] 2.03 km (5:01 / km) +16m 4:50 / km
ahr:116 max:141 shoes: Nike Air Zoom Pegasus 35

intervals 26:47 [3] *** 6.4 km (4:11 / km) +48m 4:02 / km
ahr:134 max:155 36c shoes: Nike Air Zoom Pegasus 35

Keswick Sprintervals

This time with Herbie instead of Charlie.
6 PM

14:37 intensity: (11:54 @1) + (2:43 @2) 2.54 km (5:46 / km) +49m 5:15 / km
ahr:116 max:134 shoes: NVII Crazylight XXC

WCOC EVENT - Derwent Hill

Slow and bad. Simple as that.
10 PM

Stretching / Rolling 5:00 [0]

Wednesday Sep 11 #

8 PM

Cycling (Spinning) 45:00 intensity: (12:48 @1) + (31:15 @2) + (57 @3)
ahr:128 max:148

10 PM

Stretching / Rolling 5:00 [0]

Tuesday Sep 10 #

5 PM

intervals 30:03 intensity: (1:05 @1) + (12:27 @2) + (15:42 @3) + (49 @4) *** 7.13 km (4:13 / km) +62m 4:02 / km
ahr:145 max:176 20c shoes: Nike Air Zoom Pegasus 35

Three Sprintervals round Slate Fell area.

Very confusing second one but others weren't too bad.

Running warm up/down 8:02 [2] 1.37 km (5:52 / km) +42m 5:06 / km
ahr:145 max:162 shoes: Nike Air Zoom Pegasus 35

intervals 18:40 intensity: (1:26 @1) + (1:28 @2) + (14:17 @3) + (1:29 @4) *** 4.04 km (4:37 / km) +5m 4:35 / km
ahr:148 max:184 30c shoes: Nike Air Zoom Pegasus 35

4 short sprints round the wigwams.

Mass starting them with Joe, Zac & Charlie.

Pretty decent but very confusing with the high volume of controls out.

Running 45 intensity: (4 @1) + (32 @2) + (9 @3) 0.31 km (2:23 / km)
ahr:137 max:159 shoes: Nike Air Zoom Pegasus 35

4 * strides.

Running warm up/down 8:23 [2] 1.57 km (5:20 / km) +13m 5:08 / km
ahr:154 max:166 shoes: Nike Air Zoom Pegasus 35

9 PM

Stretching / Rolling 10:00 [0]

Monday Sep 9 #

9 PM

Stretching / Rolling 10:00 [0]
(rest day)

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