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Training Log Archive: Sunley

In the 7 days ending Oct 6, 2019:

activity # timemileskm+mload
  Running8 5:07:45 39.87(7:43) 64.17(4:48) 11452553891.8
  Stretching / Rolling7 1:02:00
  Total15 6:09:45 39.87 64.17 11452553891.8
  [1-5]8 5:07:45
averages - sleep:8.4 rhr:50

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MoTuWeThFrSaSu

Sunday Oct 6, 2019 #

11 AM

Running 28:51 intensity: (1:23 @1) + (5:24 @2) + (17:47 @3) + (4:17 @4) 4.97 km (5:49 / km) +221m 4:45 / km
ahr:151 max:176 shoes: VJ Irocks 2

Recce of the course with Joe
1 PM

Running warm up/down 16:46 [2] 3.1 km (5:25 / km)
ahr:146 max:172 shoes: VJ Irocks 2

Running race 28:59 [5] 6.43 km (4:30 / km) +276m 3:43 / km
ahr:164 max:185 shoes: VJ Irocks 2

English Schools Fell Running Champs - 5th

Very happy with this. No specific preparation for it just wanted to see how it went.
Worried that I'd gone off too hard in the cross country section but felt absolutely fine on the hill. Loved the last section of the course: very techy.

Running warm up/down 7:43 [2] 1.24 km (6:14 / km)
ahr:161 max:180 shoes: VJ Irocks 2

10 PM

Stretching / Rolling 11:00 [0]
rhr:53 slept:8.9

Saturday Oct 5, 2019 #

12 PM

Running warm up/down 15:22 [2] 3.49 km (4:24 / km)
ahr:119 max:165 shoes: Nike Air Zoom Pegasus 35

Running 12:00 intensity: (10:30 @3) + (1:30 @4) 3.12 km (3:51 / km)
ahr:173 max:183 shoes: Nike Air Zoom Pegasus 35

NWJS Cooper Test - 3100m

Not going hard for tomorrow so just paced Ben G to his standard (3000m).
Had to gas the first 700 to catch him, then was in an arrowhead formation for the rest and he just got it.

Running warm up/down 8:59 [2] 1.84 km (4:52 / km)
ahr:150 max:159 shoes: Nike Air Zoom Pegasus 35

4 PM

Running 13:19 intensity: (9 @1) + (10 @2) + (5:05 @3) + (5:03 @4) + (2:52 @5) 3.02 km (4:24 / km)
ahr:170 max:191 shoes: NVII Crazylight XXC

NWJS Bleep Test - 14.3

Solo from like 10.5 so was a bit of a grind
C • feel 5
10 PM

Stretching / Rolling 15:00 [0]
rhr:49 slept:8.2

Friday Oct 4, 2019 #

10 PM

Stretching / Rolling 10:00 [0]
rhr:49 slept:8.6 (rest day)

Thursday Oct 3, 2019 #

6 PM

Running 57:35 intensity: (27:54 @1) + (29:20 @2) + (21 @3) 12.31 km (4:41 / km) +148m 4:25 / km
ahr:123 max:153 shoes: Nike Air Zoom Pegasus 35

Was chilling at 4:30s ish then music ran out so had a quick stop. Set off again but was slower.
C • HR 5
9 PM

Stretching / Rolling 8:00 [0]
rhr:48 slept:8.3

Wednesday Oct 2, 2019 #

7 PM

Running 27:19 intensity: (1:11 @1) + (24:44 @2) + (1:16 @3) + (8 @4) 6.36 km (4:18 / km) +85m 4:02 / km
ahr:132 max:168 shoes: Nike Air Zoom Pegasus 35

9 PM

Stretching / Rolling 6:00 [0]
rhr:49 slept:8.1

Tuesday Oct 1, 2019 #

6 PM

Running intervals 51:22 intensity: (13:45 @1) + (11:29 @2) + (10:14 @3) + (15:54 @4) 10.95 km (4:41 / km) +48m 4:35 / km
ahr:145 max:181 shoes: Nike Air Zoom Pegasus 35

WU

4 * 5 mins [2 mins]

4 * Strides

CD
9 PM

Stretching / Rolling 7:00 [0]
rhr:49 slept:8.3

Monday Sep 30, 2019 #

6 PM

Running 39:30 [2] 7.34 km (5:23 / km) +368m 4:18 / km
ahr:141 max:164 shoes: Trespass Diversion

10 PM

Stretching / Rolling 5:00 [0]
rhr:50 slept:8.05

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