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Training Log Archive: Sunley

In the 7 days ending Oct 12, 2019:

activity # timemileskm+mload
  Running9 4:42:15 34.86(8:06) 56.1(5:02) 12222419841.8
  ◪2 1:17:17 7.83(9:52) 12.6(6:08) 23929c306570.8
  Stretching / Rolling5 41:00
  Total14 6:40:32 42.69 68.7 146129c2726412.5
  [1-5]9 5:59:32
averages - sleep:8.3 rhr:51

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SuMoTuWeThFrSa

Saturday Oct 12, 2019 #

Event: Junior Home Internationals Individual/Relays
 
11 AM

Running warm up/down 16:57 [2] 2.37 km (7:08 / km) +172m 5:15 / km
ahr:143 max:162 shoes: VJ Irocks 2

◪ race 56:31 [4] **** 7.64 km (7:24 / km) +189m 6:35 / km
ahr:156 max:177 14c shoes: VJ Irocks 2

JHI Individual - 8th

Map / Results

Yeah not good. Was going well and in 2nd up to 3. Then went straight to 4 and lost 10 mins. Drifted a bit right and ended up in a section that seemed perfect, but there was no control. Kept heading out to the path then going back in but still couldn't find it. Had enough eventually and went aut to the main track, and on the way out Liam Cotter spotted it. Was going all right again (consistent top 3 splits) until 11 & 13 which I messed up losing 2 mins total.

So yeah apart from the 12 mins lost a good run :/

Running warm up/down 11:27 [2] 2.19 km (5:14 / km) +30m 4:53 / km
ahr:150 max:161 shoes: VJ Irocks 2


Individual 5 - Splits

Friday Oct 11, 2019 #

9 PM

Running 15:27 intensity: (30 @1) + (13:20 @2) + (1:37 @3) 3.13 km (4:56 / km) +70m 4:26 / km
ahr:135 max:152 shoes: Nike Air Zoom Pegasus 35

Yeet with the bois

Thursday Oct 10, 2019 #

4 PM

Running warm up/down 4:47 [2] 1.05 km (4:33 / km)
ahr:123 max:138 shoes: Nike Air Zoom Pegasus 35

◪ 20:46 [3] *** 4.96 km (4:11 / km) +50m 3:59 / km
ahr:123 max:136 15c shoes: Nike Air Zoom Pegasus 35

WCOC Event - Keswick

Just pre running me own course. Won by 45s but that's expected.
C • Flex 1

Running warm up/down 5:21 [2] 1.1 km (4:52 / km) +6m 4:44 / km
ahr:111 max:119 shoes: Nike Air Zoom Pegasus 35

7 PM

Running 19:31 [2] 3.99 km (4:53 / km) +34m 4:41 / km
ahr:125 max:151 shoes: Nike Air Zoom Pegasus 35

Mixture of looking for a missing control and collecting in
10 PM

Stretching / Rolling 8:00 [0]
rhr:50 slept:8.5

Wednesday Oct 9, 2019 #

7 PM

Running 28:47 intensity: (1:34 @1) + (27:10 @2) + (3 @3) 6.37 km (4:31 / km) +80m 4:15 / km
ahr:131 max:145 shoes: Nike Air Zoom Pegasus 35

Passed 5 vans in a row on a road that never has anything on it. Then there was a massive cabin thing in the road. Confusing stuff.
9 PM

Stretching / Rolling 5:00 [0]
rhr:49 slept:8.2

Tuesday Oct 8, 2019 #

5 PM

Running intervals 56:12 intensity: (32:12 @2) + (24:00 @4) 12.25 km (4:35 / km) +73m 4:27 / km
ahr:125 max:147 shoes: Nike Air Zoom Pegasus 35

WU

4 * 6 mins [2 mins]

4 * strides

CD
10 PM

Stretching / Rolling 5:00 [0]
rhr:50 slept:7.9

Monday Oct 7, 2019 #

6 PM

Running 41:27 intensity: (2:24 @1) + (10:50 @2) + (28:04 @3) + (9 @4) 7.9 km (5:15 / km) +260m 4:30 / km
ahr:145 max:169 shoes: Trespass Diversion

10 PM

Stretching / Rolling 12:00 [0]
rhr:51 slept:8.2

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

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