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Training Log: Sunley

In the last 7 days:

activity # timemileskm+mload
  Running5 2:40:50 17.98(8:57) 28.93(5:34) 525143.6
  3 53:49 7.93(6:47) 12.76(4:13) 5554c94.2
  Total5 3:34:39 25.91(8:17) 41.69(5:09) 57954c237.8
«
1:03
0:00
ThFrSaSuMoTuWe

Tuesday Sep 25 #

5 PM

Running 40:19 intensity: (20 @1) + (10:41 @2) + (29:18 @3) 8.39 km (4:48 / km) +94m 4:33 / km
ahr:148 max:164 shoes: Nike Revolution 4

Monday Sep 24 #

6 PM

Running 1:01:42 intensity: (10:04 @1) + (9:43 @2) + (35:36 @3) + (6:19 @4) 9.14 km (6:45 / km) +371m 5:37 / km
ahr:146 max:175 shoes: Adidas

Saturday Sep 22 #

11 AM

Running warm up/down 14:22 intensity: (34 @1) + (11:09 @2) + (2:39 @3) 2.65 km (5:25 / km) +20m 5:13 / km
ahr:136 max:164 shoes: Nike Revolution 4

race 14:31 [4] *** 3.38 km (4:18 / km) +15m 4:12 / km
ahr:139 max:154 16c shoes: Nike Revolution 4

NW Sprint Champs - A1

Running warm up/down 5:14 intensity: (24 @1) + (3:10 @2) + (1:40 @3) 0.87 km (5:59 / km)
ahr:138 max:148 shoes: Nike Revolution 4

2 PM

Running warm up/down 4:30 intensity: (19 @1) + (4:11 @2) 0.84 km (5:20 / km) +15m 4:54 / km
ahr:134 max:141 shoes: Nike Revolution 4

race 15:02 [4] *** 3.51 km (4:17 / km) +20m 4:10 / km
ahr:136 max:154 20c shoes: Nike Revolution 4

NW Sprint Champs - B1

Running warm up/down 9:51 intensity: (26 @1) + (45 @2) + (8:32 @3) + (8 @4) 1.98 km (4:59 / km) +15m 4:48 / km
ahr:147 max:171 shoes: Nike Revolution 4

Thursday Sep 20 #

5 PM

Running warm up/down 11:28 [2] 2.42 km (4:44 / km) +8m 4:40 / km
ahr:117 max:129 shoes: Nike Revolution 4

tempo 24:16 [4] ** 5.87 km (4:08 / km) +20m 4:04 / km
ahr:123 max:137 18c shoes: Nike Revolution 4

WCOC Event - Silloth - 2nd

One ~40s routechoice error on 16, didn't see the cut through so went round the top.

Running warm up/down 13:24 intensity: (52 @1) + (11:36 @2) + (50 @3) + (6 @4) 2.64 km (5:05 / km) +3m 5:03 / km
ahr:136 max:172 shoes: Nike Revolution 4

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Training Targets

Sep 10 – Oct 7 (28d)
Total 20:00:00160km
actual:9:18:4046%101.7km63%
projected:16:17:4081%178km111%

Jan 1 – Dec 31 (365d)

+ Running
250:00:002000km
actual:161:08:3864%1447.6km72%
projected:219:28:0687%1971.5km98%

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