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Training Log: Henrywebb

In the last 7 days:

activity # timemileskm+m
  Running10 9:39:17 70.49(8:13) 113.44(5:06) 2235
  Mountain bike 3 4:49:03 50.41(10.5/h) 81.12(16.8/h) 1716
  road bike1 4:02:49 59.07(14.6/h) 95.07(23.5/h) 638
  Strength and conditioning 1 50:00
  Total15 19:21:09 179.97 289.63 4590
  [1-5]15 17:19:08
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SaSuMoTuWeThFr

Friday Jun 5 #

9 AM

Mountain bike 1:23:38 [3] 15.03 mi (10.8 mph) +520m

Thursday Jun 4 #

9 AM

Running warm up/down 18:23 intensity: (14:33 @0) + (2:40 @1) + (45 @2) + (13 @3) + (12 @4) 2.23 mi (8:15 / mi) +64m 7:34 / mi
ahr:135 max:185 shoes: Adios RC2

10 AM

Running warm up/down 28:28 intensity: (14:24 @0) + (13:33 @1) + (31 @2) 3.35 mi (8:30 / mi) +91m 7:50 / mi
ahr:140 max:155 shoes: Adios RC2

Through the Sherbrooke clag. Drenched.

Running (Fartlek #4) 30:03 intensity: (1:56 @0) + (5:41 @1) + (18:04 @2) + (4:22 @3) 4.11 mi (7:19 / mi) +196m 6:22 / mi
ahr:158 max:176 shoes: Adios RC2

2minutes on, 1minute off x10.
Felt better for the first half, but the second half, whilst still good, was hard because I had too much breakfast and i was quite wet from the clag. Not very fast, but fast enough in relation to the terrain.
7 PM

Running 31:26 [1] 4.07 mi (7:43 / mi) +73m 7:19 / mi

An inspired by Holly, easy run home after driving to Badgerslade. Stomach was bad from yesterday’s curry (understandable) and I rolled my ankle once (not bad at all, just worse than usual), but besides that, everything else felt good and it was like a big mellow descent all the way home. An enjoyable rain dance.

Wednesday Jun 3 #

9 AM

Running 1:15:00 [2] 10.0 mi (7:30 / mi) +200m 7:04 / mi

Was in a quite bad mood, so it was just one of those aggressive, watch-less runs to let out energy. 1000 squirrels, 11000 deers, a whole lot of birds, 1 muntjac, 2 doves and a lot less human contamination, calmed me down. The best type of run.
Up to the tower via Jacob's and Haywood warren and back down killer hill towards Caddyshack.
7 PM

Running 49:27 [2] 6.86 mi (7:13 / mi) +164m 6:43 / mi

Nice easy evening one before a nice curry by Mum. Had to run on roads home because I was late which was grim, but it was a nice evening which made it bearable. No injuries. Feeling healthy. Just need to work on sleeping longer and getting to bed earlier.
And I don't know if its just because I'm fitter now or the KOM generally wasn't hard in the first place, because I definitely wasn't pushing more than about 75%, but got the crown up Old Acre valley anyway.

Tuesday Jun 2 #

9 AM

Running hills 16:33 intensity: (3:39 @0) + (2:28 @1) + (5:35 @2) + (4:51 @3) 2.43 mi (6:49 / mi) +209m 5:22 / mi
ahr:155 max:180 shoes: Adios RC2

Mercia hill interval challenge. 10x90seconds. I thought ‘The beast’ was bigger.

Running warm up/down 8:52 intensity: (6:29 @0) + (2:22 @1) + (1 @3) 1.15 mi (7:43 / mi) +17m 7:22 / mi
ahr:134 max:150

10 AM

Running intervals (And warm down. ) 39:08 intensity: (17:28 @0) + (6:27 @1) + (7:26 @2) + (7:47 @3) 4.69 mi (8:21 / mi) +144m 7:37 / mi
ahr:147 max:179 shoes: Adios RC2

3x5minutes(2minutes) just because I want to get a bit of a run on chase. Legs were tired from the hills.
5 PM

Mountain bike 2:02:58 [3] 22.97 mi (11.2 mph) +773m

Trail ride over chase on the big bike. Very dry. Global heating.

Monday Jun 1 #

1 PM

road bike 4:02:49 [2] 59.07 mi (14.6 mph) +638m

Recovery ride to Ironbridge. Wore the baggy shorts again, so the speed was slower. But quite enjoyed the route anyway.

Sunday May 31 #

9 AM

Running 3:17:54 intensity: (31:17 @0) + (52:38 @1) + (1:41:14 @2) + (11:45 @3) + (31 @4) + (29 @5) 23.14 mi (8:33 / mi) +611m 7:54 / mi
ahr:154 max:198

Was going to do a marathon by doing the Milford 21 route, but underestimated the heat and elevation so headed home after the trig point. Still a good route though. Hit quite hard at the end, but after a cold shower, sleep and orange juice I was fine.

Note: Two things: One is that I now have a terrible tan line from my heart rate monitor; two is that I didn’t realise how burnt my back is, which is probably why the heat hit me so bad today. Lessons learnt: If I’m running topless, use sun cream.
7 PM

Mountain bike 1:22:27 [3] 12.41 mi (9.0 mph) +423m

Saturday May 30 #

9 AM

Running tempo (Chase road, closed! ) 38:05 intensity: (1:06 @1) + (26:18 @2) + (10:41 @3) 4.04 mi (9:26 / mi) +374m 7:19 / mi
ahr:165 max:175 shoes: X-tallon 225

AS fell route. Legs were, surprisingly, very tired from Yesterday’s ride. Power hiked most of the hills, but still managed to just keep at the 165bpm tempo pace, so still a good run. Bracken was not too bad either.

Running warm up/down 14:30 intensity: (5:41 @0) + (6:47 @1) + (2:02 @2) 1.76 mi (8:14 / mi) +51m 7:34 / mi
ahr:142 max:162

When the warm up is faster than the session! Aha.
10 AM

Running warm up/down (Walk. ) 31:28 intensity: (26:34 @0) + (4:26 @1) + (27 @2) + (1 @3) 2.66 mi (11:50 / mi) +43m 11:16 / mi
ahr:126 max:155

10 PM

Strength and conditioning 50:00 [2]

Had family around the garden, so couldn’t get a second run or bike in. Haven’t done any strength work in ages, but felt good.

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