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Training Log Archive: Sunley

In the 7 days ending Nov 6, 2019:

activity # timemileskm+mload
  Running7 3:22:54 22.75(8:55) 36.62(5:32) 7531588733.4
  ◪4 2:48:50 17.5(9:39) 28.16(6:00) 98161c1329970.9
  Stretching / Rolling3 18:00
  Total10 6:29:44 40.25 64.78 173461c2918704.3
  [1-5]7 6:11:44
averages - sleep:7.7 rhr:50

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ThFrSaSuMoTuWe

Wednesday Nov 6, 2019 #

7 PM

Running 32:44 intensity: (47 @1) + (7:30 @2) + (22:39 @3) + (1:48 @4) 5.84 km (5:37 / km) +147m 4:59 / km
ahr:149 max:172

C • you 2

Tuesday Nov 5, 2019 #

5 PM

Running 25:35 intensity: (1:59 @1) + (16:18 @2) + (7:18 @3) 5.64 km (4:32 / km) +40m 4:23 / km
ahr:137 max:159

Running 19:18 intensity: (1:13 @1) + (13:07 @2) + (4:58 @3) 3.33 km (5:48 / km)
ahr:138 max:158

Monday Nov 4, 2019 #

6 PM

Running 46:06 [2] 8.56 km (5:23 / km) +68m 5:11 / km
ahr:149 max:171 shoes: Nike Air Zoom Pegasus 35

Woahh this wasn't at 4s??
C • Plod 2
9 PM

Stretching / Rolling 6:00 [0]
rhr:50 slept:7.33

Sunday Nov 3, 2019 #

11 AM

Running warm up/down 9:11 [2] 1.42 km (6:28 / km) +84m 4:59 / km
ahr:137 max:157 shoes: VJ Irocks 2

◪ 1:04:11 intensity: (27 @1) + (5:42 @2) + (37:02 @3) + (21:00 @4) *** 9.43 km (6:48 / km) +482m 5:25 / km
ahr:159 max:180 19c shoes: VJ Irocks 2

BL Galoppen - High Pike

Map / Results

Nav was good but couldn't run.

Running warm up/down 3:58 [2] 0.68 km (5:50 / km) +29m 4:49 / km
ahr:173 max:189 shoes: VJ Irocks 2

9 PM

Stretching / Rolling 7:00 [0]
rhr:51 slept:8.75

Saturday Nov 2, 2019 #

1 PM

Running warm up/down 16:08 [2] 2.63 km (6:07 / km) +141m 4:50 / km
ahr:137 max:156 shoes: VJ Supra

◪ 47:36 intensity: (9:23 @1) + (20:58 @2) + (16:22 @3) + (53 @4) *** 7.74 km (6:09 / km) +350m 5:01 / km
ahr:137 max:171 12c shoes: VJ Supra

NWJS - Burnbanks

1st course - Long legs at a steady effort (4:37/km climb adjusted)
2nd course - Contour only at an easy pace (actually just a no paths course)

Running warm up/down 18:38 [2] 2.95 km (6:18 / km) +147m 5:03 / km
ahr:138 max:154 shoes: VJ Supra

6 PM

◪ 29:07 intensity: (34 @1) + (8:09 @2) + (18:30 @3) + (1:54 @4) ** 5.29 km (5:30 / km) +35m 5:20 / km
ahr:148 max:176 15c shoes: VJ Supra

NWJS - Nunwick Hall

Enjoying it a lot up until 9 where Lynne decided to nick me torch. So spent several minutes getting me spare torch out which then promptly broke due to its rough handling. So ended up running the last bit of the course just sitting behind Finlay.

Running warm up/down 11:42 [2] 2.03 km (5:45 / km) +15m 5:33 / km
ahr:148 max:160 shoes: VJ Supra

Thursday Oct 31, 2019 #

6 PM

◪ 27:56 intensity: (31 @1) + (7:33 @2) + (19:40 @3) + (12 @4) ** 5.7 km (4:54 / km) +114m 4:27 / km
ahr:149 max:166 15c shoes: VJ Irocks 2

WCOC Event - Camerton

Running warm up/down 10:32 [2] 1.87 km (5:38 / km) +45m 5:02 / km
ahr:147 max:165 shoes: VJ Irocks 2

Running warm up/down 9:02 [2] 1.67 km (5:25 / km) +39m 4:51 / km
ahr:132 max:142 shoes: VJ Irocks 2

9 PM

Stretching / Rolling 5:00 [0]
rhr:48 slept:7.0

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