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Training Log Archive: Sunley

In the 28 days ending Nov 4, 2018:

activity # timemileskm+mload
  Running15 6:14:10 43.98(8:31) 70.77(5:17) 10992910833.3
  ◪7 3:44:19 23.1(9:43) 37.18(6:02) 606110c1089975.0
  Cycling3 1:51:22642375.0
  Total19 11:49:51 67.08 107.95 1706110c4643183.5

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MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Nov 4, 2018 #

10 AM

Running warm up/down 12:03 intensity: (56 @1) + (5:48 @2) + (4:52 @3) + (27 @4) 2.06 km (5:51 / km) +22m 5:33 / km
ahr:141 max:175 shoes: VJ Irocks 2

◪ race 49:22 [4] **** 9.03 km (5:28 / km) +169m 5:00 / km
ahr:160 max:188 14c shoes: VJ Irocks 2

November Classic - Hampton Ridge

Still not feeling perfect but a lot better than last week. All in all about 3.5 mins of mistakes but mainly pretty stupid ones.
Possibly chose the wrong route to 2 as followed some guy through the green but wasn't that slow. Main mistake was to 3, wasn't paying attention to the compass or map and ended up running up a hill that I didn't want to.
Other mistake was to 12, just want concentrating and thought I had ran past the control so stopped and checked the map for too long.
Slight miss on 14 as the control was behind a patch of green.

*Turns out 3 was in the wrong place which puts me ~2 mins closer to Olly
C • Technical intensity 4 5

Running warm up/down 4:13 intensity: (2 @1) + (2:24 @3) + (1:47 @4) 0.69 km (6:09 / km) +8m 5:49 / km
ahr:163 max:174 shoes: VJ Irocks 2

Saturday Nov 3, 2018 #

12 PM

Running warm up/down 8:43 intensity: (35 @1) + (5:40 @2) + (2:28 @3) 1.57 km (5:32 / km) +29m 5:04 / km
ahr:138 max:159 shoes: Nike Revolution 4

◪ 12:00 [3] *** 2.6 km (4:37 / km) +35m 4:19 / km
ahr:138 max:148 20c shoes: Nike Revolution 4

November Classic - Winchester 'Urban'

Basically a run round a park. Visited 4 controls twice. That annoyed about how bad it was me and Charlie just waited till starts closed then nicked some MO maps and jogged round.
2 PM

◪ 46:35 [3] *** 8.85 km (5:16 / km) +85m 5:01 / km
ahr:128 max:148 20c shoes: Nike Revolution 4

November Classic - Winchester Urban

Much nicer. Some routechoice that we always chose different ones.

Running warm up/down 1:48 intensity: (1:09 @1) + (39 @2) 0.29 km (6:07 / km) +11m 5:09 / km
ahr:118 max:128 shoes: Nike Revolution 4

Thursday Nov 1, 2018 #

Event: Night Series - Slate Fell
 

Sunday Oct 28, 2018 #

11 AM

◪ 38:21 [1] 1.99 km (19:19 / km) +94m 15:37 / km
ahr:95 max:133 (sick) shoes: VJ Irocks 2

Shminty's squad - Trossachs

Saturday Oct 27, 2018 #

2 PM

Running warm up/down 8:59 intensity: (13 @1) + (7:25 @2) + (1:21 @3) 1.69 km (5:20 / km) +15m 5:06 / km
ahr:139 max:153 shoes: Inov8 X Talons 212

◪ intervals 15:51 intensity: (2:26 @1) + (11:39 @2) + (1:46 @3) *** 3.43 km (4:37 / km) +54m 4:17 / km
ahr:130 max:150 24c shoes: Inov8 X Talons 212

Shminty's squad - Stirling Uni

Running warm up/down 7:15 intensity: (32 @1) + (6:43 @2) 1.36 km (5:19 / km) +28m 4:50 / km
ahr:131 max:140

Wednesday Oct 24, 2018 #

7 PM

Running 22:57 intensity: (1:03 @1) + (20:53 @2) + (1:01 @3) 4.73 km (4:51 / km) +41m 4:39 / km
ahr:132 max:147 shoes: Nike Revolution 4

Planned on doing longer but left knee was sore so cut it short

Tuesday Oct 23, 2018 #

6 PM

Running intervals 32:47 intensity: (6:47 @2) + (13:15 @3) + (12:45 @4) 6.32 km (5:11 / km) +36m 5:02 / km
ahr:139 max:163 shoes: Nike Revolution 4

WU

3 * 800m [90s], 2 * 400m [45s], 200m

CD
C • Sunley! 5

Monday Oct 22, 2018 #

5 PM

Running 29:44 intensity: (1:01 @1) + (13:22 @2) + (14:57 @3) + (24 @4) 5.71 km (5:12 / km) +150m 4:36 / km
ahr:144 max:173 shoes: Adidas

Started at the top, went round a couple of times then back down again.
C • Omg 2

Sunday Oct 21, 2018 #

6 PM

Running 44:55 intensity: (25 @1) + (4:17 @2) + (24:01 @3) + (16:12 @4) 8.77 km (5:07 / km) +46m 4:59 / km
ahr:158 max:181 shoes: Nike Revolution 4

Nice n easy with Nick.

5 * strides the end
C • I been there 2

Saturday Oct 20, 2018 #

7 PM

Running 36:15 intensity: (3:48 @1) + (7:52 @2) + (15:31 @3) + (9:04 @4) 5.2 km (6:58 / km) +209m 5:48 / km
ahr:150 max:181 shoes: Adidas

That was very hard
C • That 3

Wednesday Oct 17, 2018 #

7 PM

Cycling 30:00 [2]

Tuesday Oct 16, 2018 #

7 PM

Cycling 50:07 intensity: (46:27 @1) + (3:40 @2)
ahr:111 max:137

Monday Oct 15, 2018 #

Note
(rest day)

Feeling a bit dead

Sunday Oct 14, 2018 #

11 AM

Running warm up/down 12:45 intensity: (8:49 @1) + (3:56 @2) 2.44 km (5:13 / km) +51m 4:44 / km
ahr:118 max:134 shoes: VJ Irocks 2

◪ race 39:26 [4] **** 5.98 km (6:36 / km) +113m 6:02 / km
ahr:135 max:164 17c shoes: VJ Irocks 2

October Odyssey - Blue

Running warm up/down 2:52 intensity: (24 @1) + (13 @2) + (2:15 @3) 0.51 km (5:37 / km) +19m 4:44 / km
ahr:147 max:157 shoes: VJ Irocks 2

Saturday Oct 13, 2018 #

Event: October Odyssey
 
12 PM

Running warm up/down 8:41 intensity: (39 @1) + (1:23 @2) + (6:25 @3) + (14 @4) 1.84 km (4:43 / km) +12m 4:34 / km
ahr:146 max:183 shoes: Nike Revolution 4

Running tempo 12:00 [5] 3.3 km (3:38 / km) +22m 3:31 / km
ahr:205 max:224 shoes: Nike Revolution 4

Cooper Test - 3300m

Running 11:02 intensity: (8 @1) + (1:44 @2) + (6:55 @3) + (1:10 @4) + (1:05 @5) 2.29 km (4:50 / km) +19m 4:38 / km
ahr:155 max:210

4 PM

Running tempo 12:58 intensity: (7 @1) + (14 @2) + (4:23 @3) + (6:06 @4) + (2:08 @5) 2.65 km (4:53 / km)
ahr:170 max:189 shoes: Nike 'Training'

Bleep Test - 13.4

Running warm up/down 5:07 intensity: (10 @2) + (3:55 @3) + (1:02 @4) 1.03 km (4:58 / km) +2m 4:54 / km
ahr:160 max:166 shoes: Nike 'Training'

Thursday Oct 11, 2018 #

Event: Autumn Series - Fitz Park
 
5 PM

Running warm up/down 3:33 intensity: (1:42 @1) + (1:29 @2) + (15 @3) + (7 @4) 0.69 km (5:08 / km) +8m 4:51 / km
ahr:124 max:172 shoes: Nike Revolution 4

◪ tempo 22:44 [4] *** 5.3 km (4:17 / km) +58m 4:04 / km
ahr:137 max:153 15c shoes: Nike Revolution 4

WCOC Event - Keswick

Wednesday Oct 10, 2018 #

8 PM

Cycling 31:15 intensity: (30:42 @1) + (33 @2)
ahr:102 max:132 (rest day)

Tuesday Oct 9, 2018 #

6 PM

Running warm up/down 12:25 intensity: (21 @1) + (6:16 @2) + (5:30 @3) + (18 @4) 2.48 km (5:01 / km) +7m 4:56 / km
ahr:142 max:176 shoes: Nike Revolution 4

Running 3:02 intensity: (6 @1) + (5 @2) + (55 @3) + (1:56 @4) 0.83 km (3:38 / km)
ahr:163 max:172 shoes: Nike Revolution 4

3 mins tester

Running tempo 12:00 intensity: (3 @1) + (6 @2) + (43 @3) + (11:08 @4) 3.26 km (3:41 / km) +11m 3:37 / km
ahr:173 max:181 shoes: Nike Revolution 4

Cooper test, test - 3.3km

Working with Charlie for the whole thing. Started off at the front setting the pace then let him go through and sat 5m behind him until the penultimate lap where I closed him in then took him just before 'the bell'.
C • That's 1

Running warm up/down 10:25 intensity: (8 @1) + (5:05 @2) + (5:12 @3) 1.96 km (5:20 / km) +8m 5:13 / km
ahr:143 max:151 shoes: Nike Revolution 4

Monday Oct 8, 2018 #

6 PM

Running 57:41 intensity: (8:32 @1) + (12:12 @2) + (33:07 @3) + (3:50 @4) 9.08 km (6:21 / km) +347m 5:20 / km
ahr:144 max:171 shoes: Adidas

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