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Training Log Archive: Sunley

In the 7 days ending Sep 29:

activity # timemileskm+mload
  Running6 3:21:03 24.63(8:10) 39.64(5:04) 701183.2
  2 1:14:34 7.47(9:59) 12.02(6:12) 30840c130.5
  Stretching / Rolling6 49:00
  Total12 5:24:37 32.1 51.67 100940c313.7
  [1-5]6 4:35:37
averages - sleep:7.5 rhr:49

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MoTuWeThFrSaSu

Sunday Sep 29 #

9 AM

Running warm up/down 1:20 [2] 0.19 km (7:08 / km)
ahr:121 max:146 shoes: VJ Supra

tempo 25:10 [4] *** 4.68 km (5:23 / km) +106m 4:50 / km
ahr:148 max:163 19c shoes: VJ Supra

JIRC's Relay - 1st on leg



Spooned 1 then legging it for the next couple. Ended up with Joe and Charlie and we absolutely flew through. Got a gap after spec and just came through to hold off Adam.

Saturday Sep 28 #

12 PM

Running warm up/down 18:57 [2] 2.68 km (7:04 / km) +125m 5:44 / km
ahr:137 max:160 shoes: VJ Irocks 2

tempo 49:24 [4] **** 7.34 km (6:44 / km) +202m 5:55 / km
ahr:153 max:172 21c shoes: VJ Irocks 2

JIRC's Individual - 3rd

Was all pretty good apart from the last section where there was no map to navigate on so was just point, run and look at the description.

Running warm up/down 4:34 [2] 0.75 km (6:03 / km) +28m 5:06 / km
ahr:156 max:168 shoes: VJ Irocks 2

11 PM

Stretching / Rolling 1:00 [0]
rhr:50 slept:5.95

Friday Sep 27 #

6 PM

Running 28:10 intensity: (22:15 @1) + (5:16 @2) + (25 @3) + (14 @4) 6.37 km (4:25 / km) +78m 4:10 / km
ahr:121 max:168 shoes: Nike Air Zoom Pegasus 35

9 PM

Stretching / Rolling 10:00 [0]
rhr:49 slept:8.25

Thursday Sep 26 #

6 PM

Running 43:58 intensity: (44 @1) + (4:34 @2) + (29:49 @3) + (8:51 @4) 9.09 km (4:50 / km) +101m 4:35 / km
ahr:154 max:172 shoes: Nike Air Zoom Pegasus 35

10 PM

Stretching / Rolling 10:00 [0]
rhr:50 slept:7.2

Wednesday Sep 25 #

9 PM

Stretching / Rolling 10:00 [0]
rhr:50 slept:7.85 (rest day)

Bloody plumbers

Tuesday Sep 24 #

6 PM

Running warm up/down 10:59 [2] 2.14 km (5:08 / km) +29m 4:48 / km
ahr:143 max:154 shoes: Nike Air Zoom Pegasus 35

Running intervals 36:06 intensity: (11 @1) + (4:03 @2) + (13:41 @3) + (18:11 @4) 8.2 km (4:24 / km) +7m 4:23 / km
ahr:160 max:177 shoes: Nike Air Zoom Pegasus 35


4 * 4 mins [2 mins], 4 * 1 min [2 mins]

Running warm up/down 10:20 [2] 1.93 km (5:21 / km)
ahr:137 max:145 shoes: Nike Air Zoom Pegasus 35

9 PM

Stretching / Rolling 8:00 [0]
rhr:48 slept:8.1

Monday Sep 23 #

6 PM

Running 46:39 [2] 8.29 km (5:38 / km) +334m 4:41 / km
ahr:144 max:170 shoes: Trespass Diversion

9 PM

Stretching / Rolling 10:00 [0]

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