Training Log Archive: Sunley

Running warm up/down 8:40 1.22 km (7:08 / km) +40m 6:07 / km
ahr:127 max:143 shoes: Icebug Spirit 6 OLX

◪ race 33:25 **** 5.05 km (6:37 / km) +225m 5:25 / km
ahr:134 max:150 spiked:18/21c shoes: Icebug Spirit 6 OLX

JK Middle - 9th - Results



Again not too bad of a run. Couple of small mistakes but nothing major. Biggest mistake was 14, a mixture of an inaccurate bearing and not reading the map properly meant I drifted to the left without knowing what I'd done. Other mistakes were mainly just lapses in concentration.

Bit annoyed when I came in and found out Frank had beaten me by 3 seconds, but then even more annoyed later on when it turned out I was 3 seconds off a championship time.

Running 17:42 3.56 km (4:58 / km) +3m 4:57 / km
ahr:130 max:168

◪ race 14:50 *** 3.36 km (4:25 / km) +5m 4:23 / km
ahr:126 max:141 spiked:24/24c shoes: Inov8 X Talons 212

JK Sprint - 9th - Results



Not too bad of a run. Pretty easy technically just lacking the speed. Routechoices were okay, chose 6/11 correct routes. Only obvious mistake was 19-20, chose the wrong route because I wasn't paying attention and just let the pace slip quite a bit.

Routes

Running 10:17 1.6 km (6:27 / km) +3m 6:24 / km
ahr:138 max:157

Running 32:15 [3] 6.39 km (5:03 / km) +89m 4:43 / km
shoes: Trespass Diversion

Cycling 30:00 [1]

Running warm up/down 7:17 1.34 km (5:27 / km) +22m 5:02 / km
ahr:131 max:141 shoes: Icebug Spirit 6 OLX

◪ tempo 1:10:39 **** 10.29 km (6:52 / km) +329m 5:55 / km
ahr:159 max:184 spiked:20/23c shoes: Icebug Spirit 6 OLX