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Training Log Archive: Herbz

In the 30 days ending Nov 30, 2019:

activity # timemileskm+m
   ◪13 10:08:06 42.19(14:25) 67.89(8:57) 236664 /94c68%
  Road Run6 2:39:02 20.2(7:52) 32.5(4:54) 249
  trail/fell running6 1:01:27 7.62(8:04) 12.27(5:00) 181
  Track running 2 58:06 9.54(6:06) 15.35(3:47) 32
  Total19 14:46:41 79.54(11:09) 128.01(6:56) 282964 /94c68%
  [1-5]19 13:57:57

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Saturday Nov 30, 2019 #

12 PM

Road Run warm up/down 10:09 intensity: (6 @2) + (7 @3) + (9:39 @4) + (17 @5) 1.92 km (5:17 / km)
ahr:173 max:205 shoes: Nike Zoom Fly

trail/fell running tempo (Keswick xc) 25:36 intensity: (2 @0) + (20 @1) + (4:52 @2) + (18:45 @3) + (1:37 @4) 5.59 km (4:35 / km) +74m 4:18 / km
ahr:152 max:168 shoes: New balance falcon 190 xc shoe

Road Run warm up/down 12:40 intensity: (17 @0) + (11 @1) + (2:56 @2) + (9:16 @3) 1.96 km (6:28 / km) +2m 6:27 / km
ahr:149 max:163 shoes: Nike Zoom Fly

Tuesday Nov 26, 2019 #

5 PM

Road Run warm up/down 10:02 intensity: (4 @1) + (3 @2) + (2:36 @3) + (7:19 @4) 2.18 km (4:36 / km) +31m 4:18 / km
ahr:166 max:175 shoes: Nike Zoom Fly

Road Run intervals (Solo ) 24:02 intensity: (22 @2) + (32 @3) + (7:23 @4) + (15:45 @5) 6.22 km (3:52 / km) +83m 3:37 / km
ahr:185 max:193 shoes: Nike Zoom Fly

3*8min [2] dark and windy so wacked sunners running tunes on and ground them out. So hilly compared to the track so keeping the pace good was a challenge and was feeling sick by the end of each one.

Road Run intervals (Strides ) 1:05 intensity: (15 @3) + (50 @4) 0.36 km (3:01 / km)
ahr:167 max:179 shoes: Nike Zoom Fly

4*gonna he honest I didn’t time them just did 4 to a random tree on the side of the road .
C • Not timing 1

Road Run warm up/down 9:17 intensity: (7:41 @3) + (1:36 @4) 1.77 km (5:14 / km) +9m 5:06 / km
ahr:161 max:168 shoes: Nike Zoom Fly

Sunday Nov 24, 2019 #

9 AM

trail/fell running warm up/down 6:39 intensity: (3 @0) + (1:23 @1) + (1:31 @2) + (3:01 @3) + (41 @4) 0.94 km (7:06 / km) +24m 6:18 / km
ahr:144 max:168 shoes: NVII Crazy light F1

◪ 1:03:04 intensity: (34 @0) + (5:09 @1) + (32:03 @2) + (23:51 @3) + (1:27 @4) **** 5.28 km (11:56 / km) +179m 10:13 / km
ahr:140 max:173 shoes: NVII Crazy light F1

Compass contours and forest legs
12 PM

◪ warm up/down 16:22 intensity: (6 @1) + (3:03 @2) + (12:35 @3) + (38 @4) **** 1.7 km (9:38 / km) +55m 8:17 / km
ahr:150 max:170 shoes: NVII Crazy light F1

Collected a few controls.

Saturday Nov 23, 2019 #

10 AM

◪ (Haverthwaite heights) 53:27 intensity: (5 @0) + (55 @1) + (8:40 @2) + (35:26 @3) + (8:21 @4) ***** 4.6 km (11:37 / km) +225m 9:20 / km
ahr:154 max:172 shoes: Scott supertrac rc

Started with a short “knoll “ course, then A course working on picturing the control circles, then a few long legs courses focussing on planning ahead finished things off with a control pick. Taking things easy to get the most out of the weekend
1 PM

◪ (Great tower ) 32:28 intensity: (16 @1) + (5:37 @2) + (23:14 @3) + (3:21 @4) ***** 2.91 km (11:10 / km) +135m 9:03 / km
ahr:153 max:174 spiked:12/15c shoes: Scott supertrac rc

Corridor and control pick
5 PM

◪ tempo (Night relay ) 14:55 intensity: (35 @0) + (1:51 @1) + (9:42 @2) + (2:47 @3) **** 2.09 km (7:08 / km) +9m 6:59 / km
ahr:133 max:154 spiked:10/24c shoes: NVII Crazy light F1

Madness - ruined my first leg reputation

Friday Nov 22, 2019 #

2 PM

trail/fell running warm up/down 2:23 intensity: (14 @2) + (16 @3) + (1:53 @4) 0.5 km (4:44 / km)
ahr:169 max:184 shoes: New balance falcon 190 xc shoe

trail/fell running race (Allerdale trial xc ) 9:32 intensity: (10 @3) + (25 @4) + (8:57 @5) 2.47 km (3:52 / km) +20m 3:43 / km
ahr:190 max:199 shoes: New balance falcon 190 xc shoe

3rd

Thursday Nov 21, 2019 #

4 PM

◪ 1:32:33 intensity: (24:28 @0) + (44:31 @1) + (21:22 @2) + (2:12 @3) 7.94 km (11:39 / km) +222m 10:14 / km
ahr:114 max:148 shoes: Scott supertrac rc

Putting controls out

Sunday Nov 17, 2019 #

11 AM

trail/fell running warm up/down 5:33 intensity: (8 @0) + (21 @1) + (4:35 @2) + (29 @3) 0.9 km (6:08 / km)
ahr:135 max:146 shoes: NVII Crazy light F1

◪ race (BSOC) 27:58 intensity: (43 @0) + (12:07 @1) + (15:03 @2) + (5 @3) *** 5.18 km (5:24 / km) +9m 5:21 / km
ahr:124 max:144 spiked:7/12c shoes: NVII Crazy light F1

Shit
C • so this might 5

Saturday Nov 16, 2019 #

5 PM

Road Run (Easy) 38:53 intensity: (5 @1) + (10 @2) + (1:14 @3) + (29:24 @4) + (8:00 @5) 9.09 km (4:17 / km)
ahr:177 max:188 shoes: Nike Zoom Fly

Cruising down the canal with sunley

Friday Nov 15, 2019 #

4 PM

◪ (Checking control sites ) 22:30 intensity: (23 @0) + (4:53 @1) + (15:50 @2) + (1:24 @3) 3.3 km (6:49 / km) +69m 6:11 / km
ahr:129 max:150 shoes: Scott supertrac rc

Tuesday Nov 12, 2019 #

5 PM

Road Run warm up/down 12:52 intensity: (24 @1) + (1:33 @2) + (6:42 @3) + (4:13 @4) 2.1 km (6:08 / km) +35m 5:40 / km
ahr:156 max:174 shoes: Nike Zoom Fly

Track running intervals 30:02 intensity: (38 @2) + (1:02 @3) + (7:35 @4) + (20:47 @5) 7.76 km (3:52 / km) +19m 3:50 / km
ahr:184 max:199 shoes: Nike Zoom Fly

Out with the usual crew. 5*6mins [2] kept them nice and consistent happy with the pace

Track running 1:03 intensity: (12 @2) + (44 @3) + (7 @4) 0.34 km (3:05 / km)
ahr:152 max:171 shoes: Nike Zoom Fly

4*15 second strides

Road Run warm up/down 10:36 intensity: (15 @2) + (6:16 @3) + (4:05 @4) 1.78 km (5:57 / km)
ahr:162 max:170 shoes: Nike Zoom Fly

Sunday Nov 10, 2019 #

11 AM

◪ (Score o) 51:44 intensity: (4 @0) + (38 @1) + (3:12 @2) + (32:31 @3) + (15:14 @4) + (5 @5) ** 6.24 km (8:18 / km) +264m 6:51 / km
ahr:158 max:188 shoes: Scott supertrac rc

Won the 1 hour . Obtained a nice picture as a prize

Saturday Nov 9, 2019 #

12 PM

trail/fell running warm up/down 6:37 intensity: (30 @1) + (2:22 @2) + (3:45 @3) 0.86 km (7:41 / km) +51m 5:56 / km
ahr:142 max:153 shoes: NVII Crazy light F1

◪ race (Goyte valley ) 58:22 intensity: (15 @1) + (8:31 @2) + (11:30 @3) + (31:21 @4) + (6:45 @5) **** 6.59 km (8:51 / km) +273m 7:20 / km
ahr:167 max:197 spiked:12/17c shoes: NVII Crazy light F1

Fun times in the most physical muddy bramble infested forest I now look like I self harm. Copped a 4th despite about 6/7 mins of mistakes but better than the last one. Only a few seconds off 3rd.

Thursday Nov 7, 2019 #

6 PM

Road Run warm up/down 6:11 intensity: (10 @1) + (3 @2) + (1:00 @3) + (4:58 @4) 1.03 km (5:58 / km) +58m 4:40 / km
ahr:166 max:178 shoes: Scott supertrac rc

Should have made this longer just ended up sat in the car for ages waiting for the rest of the fam to finish . Got cold .

◪ (WCOC thurs night Fangs) 45:11 intensity: (5 @0) + (4 @1) + (9 @2) + (10 @3) + (40:12 @4) + (4:31 @5) *** 5.67 km (7:58 / km) +303m 6:17 / km
ahr:179 max:188 spiked:12/14c shoes: Scott supertrac rc

Bit grim weather. Joe caught me by 2 (1 was a phat leg) so ended up behind him for the next few until he dropped me then I kept on catching him back up then getting dropped Till 10 then I didn’t see him again . Apart from 3-5 wouldn’t really describe it as following so pleased with the navigation I did myself( apart from ending up at the short start rather than the finish lost me 30 seconds ) and a nice quickish time on one of the nicer fell areas

trail/fell running warm up/down 5:07 intensity: (8 @2) + (1:39 @3) + (3:20 @4) 1.01 km (5:03 / km) +12m 4:45 / km
ahr:167 max:178 shoes: Scott supertrac rc

Tuesday Nov 5, 2019 #

5 PM

Road Run warm up/down 12:02 intensity: (17 @1) + (37 @2) + (3:23 @3) + (7:45 @4) 2.26 km (5:20 / km) +32m 4:59 / km
ahr:165 max:179 shoes: Nike Zoom Fly

Pissing about in the rugby field affected the pace

Track running intervals 25:01 intensity: (4 @2) + (1:03 @3) + (3:34 @4) + (20:20 @5) 6.81 km (3:40 / km) +13m 3:38 / km
ahr:188 max:195 shoes: Nike Zoom Fly

5*5mins [2] legs weren’t even feeling taxed just the cardiovascular system that was suffering due to excessive Lidl bread beforehand. Running in the dark and cold is pretty nice. Definitely wasn’t meant to be six reps. Good squad turn out with Joe ,Joe ,Ben and Charlie :)

Track running intervals (Strides ) 2:00 intensity: (8 @2) + (1:16 @3) + (36 @4) 0.44 km (4:35 / km)
ahr:159 max:176 shoes: Nike Zoom Fly

4 strides

Road Run warm up/down 11:13 intensity: (19 @2) + (2:37 @3) + (8:17 @4) 1.82 km (6:10 / km)
ahr:166 max:181 shoes: Nike Zoom Fly

Sunday Nov 3, 2019 #

Note

Hmm
C • 2
12 PM

◪ tempo 50:22 intensity: (20 @1) + (2:55 @2) + (5:07 @3) + (36:49 @4) + (5:11 @5) 7.43 km (6:47 / km) +275m 5:43 / km
ahr:173 max:198 spiked:11/12c shoes: Scott supertrac rc

Nice and clean bearings were spot on weather was grim fog was intense

Saturday Nov 2, 2019 #

1 PM

◪ warm up/down 7:05 intensity: (10 @0) + (29 @1) + (3:23 @2) + (3:03 @3) 1.29 km (5:30 / km) +62m 4:25 / km
ahr:138 max:153 shoes: Scott supertrac rc

◪ 1:12:05 intensity: (21:07 @0) + (25:13 @1) + (21:16 @2) + (4:29 @3) 7.67 km (9:24 / km) +287m 7:55 / km
ahr:115 max:158 shoes: Scott supertrac rc

Long course and some bearings

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