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Training Log: Sunley

In the last 7 days:

activity # timemileskm+mload
  3 1:54:53 7.93(14:30) 12.76(9:00) 46331c111.4
  Cycling2 1:25:0151.7
  Running3 1:03:27 7.33(8:40) 11.79(5:23) 7864.9
  Total6 4:23:21 15.25 24.55 54131c228.0
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FrSaSuMoTuWeTh

Thursday Dec 13 #

5 PM

Cycling 40:01 intensity: (31:49 @1) + (8:10 @2) + (2 @3)
ahr:110 max:144

3 exams left.

Wednesday Dec 12 #

Note
(rest day)

Tuesday Dec 11 #

6 PM

Cycling (Spinning) 45:00 intensity: (16:24 @1) + (28:36 @2)
ahr:123 max:138

Monday Dec 10 #

6 PM

Running intervals 50:30 intensity: (1:14 @1) + (2:12 @2) + (39:52 @3) + (7:12 @4) 9.77 km (5:10 / km) +23m 5:06 / km
ahr:154 max:177 shoes: Nike Revolution 4

WU + Drills

Some zippy stuff

Foot still a little sore so just gonna cross train for a couple of days.

CD

Sunday Dec 9 #

10 AM

Running 1:01 intensity: (11 @1) + (44 @2) + (6 @3) 0.19 km (5:14 / km)
ahr:131 max:149

26:35 [2] **** 3.1 km (8:35 / km) +99m 7:23 / km
ahr:143 max:166 13c shoes: Inov8 Mudclaw 300

12:52 intensity: (1:47 @2) + (5:26 @3) + (5:39 @4) 1.08 km (11:55 / km) +44m 9:55 / km
ahr:160 max:178 shoes: Inov8 Mudclaw 300

1 PM

35:00 [3] 3.6 km (9:43 / km) +85m 8:42 / km
shoes: Inov8 Mudclaw 300

Saturday Dec 8 #

11 AM

Running warm up/down 11:56 intensity: (1:05 @1) + (8:09 @2) + (2:39 @3) + (3 @4) 1.83 km (6:32 / km) +55m 5:41 / km
ahr:136 max:165 shoes: VJ Irocks 2

40:26 intensity: (3:10 @1) + (10:24 @2) + (22:06 @3) + (4:46 @4) **** 4.98 km (8:07 / km) +235m 6:34 / km
ahr:147 max:174 18c shoes: VJ Irocks 2

NWJS - Great Tower

Friday Dec 7 #

Note
(rest day)

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Injuries

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Training Targets

Dec 3–30 (28d)
Block 13, 3rd Dec 2018 - 30th Dec 2018
Total [1-5]18:00:00180km
actual:8:02:1844%42.9km23%
projected:20:27:40113%109.2km60%

Jan 1 – Dec 31 (365d)
Total 250:00:002000km
actual:226:23:3790%1838.6km91%
projected:238:08:1595%1933.9km96%

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