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Training Log Archive: Herbz

In the 30 days ending Jun 30, 2020:

activity # timemileskm+m
  trail/fell running14 10:21:54 71.81(8:40) 115.57(5:23) 2126
  X training 9 6:51:36 1977
  Road Run4 2:17:45 17.71(7:47) 28.51(4:50) 498
   ◪2 2:03:18 7.95(15:30) 12.8(9:38) 5635 /16c31%
  Track running 2 1:28:57 12.2(7:17) 19.64(4:32) 143
  S+C1 30:00
  Total26 23:33:30 109.69 176.52 53075 /16c31%
  [1-5]26 23:15:49

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Tuesday Jun 30, 2020 #

10 AM

X training 17:49 intensity: (7 @0) + (4:25 @1) + (13:17 @2) +96m
ahr:128 max:145 shoes: Vitoria carbon pro 30th annive

trail/fell running warm up/down 9:39 intensity: (1 @1) + (9:38 @2) 1.89 km (5:06 / km)
ahr:143 max:151 shoes: Scott supertrac rc

trail/fell running 16:01 intensity: (7:48 @1) + (8:13 @2) 2.68 km (5:59 / km) +6m 5:55 / km
ahr:123 max:147 shoes: Scott supertrac rc

Meant to be intervals but wasn’t feeling well so I just came home

X training 21:53 intensity: (1:55 @0) + (10:53 @1) + (9:05 @2) +104m
ahr:119 max:144 shoes: Vitoria carbon pro 30th annive

Sunday Jun 28, 2020 #

10 AM

trail/fell running long (Ennerdale ) 1:42:16 intensity: (24 @0) + (6:57 @1) + (59:14 @2) + (35:18 @3) + (23 @4) 20.03 km (5:06 / km) +382m 4:40 / km
ahr:147 max:176 shoes: Scott supertrac rc

Usual loop. Usual boys plus a rouge appearance from Ben. Heavy rain strong wind. Felt like I was gonna chuck up breakfast for the second half but the legs felt fine.

Saturday Jun 27, 2020 #

12 PM

X training 35:25 intensity: (1:01 @0) + (20:52 @1) + (13:13 @2) + (19 @3) +160m
ahr:123 max:158 shoes: Vitoria carbon pro 30th annive

Friday Jun 26, 2020 #

6 PM

trail/fell running 33:44 intensity: (10:28 @0) + (8:57 @1) + (8:53 @2) + (5:26 @3) 5.84 km (5:46 / km) +153m 5:06 / km
ahr:120 max:173 shoes: Scott supertrac rc

Thursday Jun 25, 2020 #

12 PM

trail/fell running warm up/down 6:12 intensity: (13 @0) + (12 @1) + (5:38 @2) + (9 @3) 1.03 km (6:01 / km) +2m 5:59 / km
ahr:144 max:155 shoes: NVII Crazy light F1

◪ intervals (Low and high how ) 56:59 intensity: (42 @0) + (1:56 @1) + (24:12 @2) + (22:39 @3) + (7:18 @4) + (12 @5) **** 4.97 km (11:29 / km) +302m 8:48 / km
ahr:154 max:185 shoes: NVII Crazy light F1

Super hard terrain, very hot. Brambles + shorts = not one of my best ideas. Legs are 90% scratch 10% skin now. Effort was a bit higher but I didn’t wear a hr monitor so it’s probably not very accurate

Wednesday Jun 24, 2020 #

11 AM

X training 48:19 intensity: (55 @0) + (7:04 @1) + (29:01 @2) + (11:16 @3) + (3 @4) +159m
ahr:142 max:175 shoes: Vitoria carbon pro 30th annive

9 PM

Road Run 23:29 intensity: (4 @0) + (1:37 @1) + (12:34 @2) + (9:14 @3) 5.02 km (4:41 / km) +76m 4:21 / km
ahr:150 max:169 shoes: Nike Zoom Fly 3

Got to the bottom of why I’m running in the orange all the time and fixed it. Now the hr zones are more sensible I don’t look like an easy jog is making me have a heart attack;). Wanted to test out the pace I’m aiming to do a 5k at when I get round to it. Also wanted to see where my speed is at. Ended up just dropping a few seconds off my 1k pb but my legs aren’t great today and it was downhill so it doesn’t really mean much.

Tuesday Jun 23, 2020 #

11 AM

trail/fell running warm up/down 13:06 intensity: (45 @0) + (1 @1) + (28 @2) + (5:07 @3) + (6:45 @4) 2.59 km (5:04 / km) +16m 4:54 / km
ahr:159 max:177 shoes: Scott supertrac rc

Track running intervals 37:01 intensity: (1:52 @1) + (1:20 @2) + (7:51 @3) + (19:44 @4) + (6:14 @5) 7.72 km (4:48 / km) +40m 4:40 / km
ahr:169 max:190 shoes: Scott supertrac rc

3*4 [3min float ] + 4*2 [2min float]. The 4s felt quite hard but the 2s weren’t so bad. Swimming in lactic for the entire thing tbh ended up having to do the float at more of a jog so I could keep the quality. Just not a great day today but oh well.

Track running intervals 1:58 intensity: (9 @1) + (1:01 @2) + (43 @3) + (5 @4) 0.7 km (2:50 / km) +8m 2:40 / km
ahr:140 max:168 shoes: Scott supertrac rc

6* strides trying to keep up with Spud is never a good idea...

trail/fell running warm up/down (Grass) 9:57 intensity: (16 @1) + (47 @2) + (7:56 @3) + (58 @4) 1.82 km (5:28 / km)
ahr:157 max:170 shoes: Nike Zoom Fly

Sunday Jun 21, 2020 #

10 AM

trail/fell running long (Ennerdale) 1:42:26 intensity: (8 @1) + (9:43 @2) + (59:11 @3) + (33:24 @4) 20.23 km (5:04 / km) +252m 4:46 / km
ahr:160 max:184 shoes: Scott supertrac rc

Standard stuff with the boys

Saturday Jun 20, 2020 #

1 PM

trail/fell running warm up/down 14:53 intensity: (18 @0) + (5:40 @1) + (8:54 @2) + (1 @3) 2.62 km (5:41 / km) +28m 5:24 / km
ahr:126 max:143 shoes: NVII Crazy light F1

◪ (Pike of Blisco ) 47:42 intensity: (2:46 @2) + (23:17 @3) + (19:53 @4) + (1:46 @5) ***** 5.72 km (8:20 / km) +148m 7:23 / km
ahr:162 max:193 spiked:5/16c shoes: NVII Crazy light F1

Middle race with Alistair and Joe H. 2 min start intervals and I was caught by 3. Hung onto A until 5 then he binned me on the long leg. Definitely pushed to hard on the first half and was struggling to navigate from 7-10. No flags or tape didn’t help. Can’t orienteer anywhere near as fast as I can run at the moment which is annoying but something I can work on.

◪ 18:37 intensity: (28 @2) + (7:23 @3) + (9:37 @4) + (1:09 @5) **** 2.11 km (8:49 / km) +113m 6:57 / km
ahr:166 max:188 shoes: NVII Crazy light F1

Talk o / warm down. Exposed my bad line choice.
5 PM

S+C (Climbing ) 30:00 [1]
shoes: Boreal Joker 2

Couple of problems on a crag down langdale with dad

Friday Jun 19, 2020 #

Note
(rest day)

Went for a 8k walk because why not.

Thursday Jun 18, 2020 #

5 PM

trail/fell running 50:27 intensity: (7 @0) + (1:39 @1) + (8:23 @2) + (39:24 @3) + (54 @4) 8.06 km (6:16 / km) +182m 5:38 / km
ahr:151 max:169 shoes: Scott supertrac rc

Easy with dad. Feeling very fresh

Wednesday Jun 17, 2020 #

4 PM

trail/fell running 27:03 intensity: (17 @0) + (1:07 @1) + (9:06 @2) + (16:12 @3) + (21 @4) 4.52 km (5:59 / km) +143m 5:10 / km
ahr:143 max:166 shoes: Scott supertrac rc

Shakeout after yesterday’s antics.

Tuesday Jun 16, 2020 #

10 AM

X training 15:49 intensity: (40 @1) + (4:41 @2) + (10:16 @3) + (12 @4) +63m
ahr:147 max:172 shoes: Vitoria carbon pro 30th annive

Track running warm up/down (Soft ) 8:35 intensity: (6 @2) + (3:18 @3) + (5:11 @4) 1.68 km (5:06 / km) +34m 4:38 / km
ahr:163 max:173 shoes: Nike Zoom Fly

Track running intervals (Soft ) 36:03 intensity: (18 @1) + (47 @2) + (12:44 @3) + (10:16 @4) + (11:58 @5) 8.29 km (4:21 / km) +32m 4:16 / km
ahr:171 max:195 shoes: Scott supertrac rc

Nixon special with Dan and Thomas, 3*3 [2], 3*2 [2] , 3*1 [2]. Feeling fresh. Good session

Track running intervals 1:10 intensity: (18 @3) + (52 @4) 0.38 km (3:03 / km) +13m 2:36 / km
ahr:165 max:173 shoes: Scott supertrac rc

Strides *4

Track running warm up/down 4:10 intensity: (15 @2) + (3:23 @3) + (32 @4) 0.86 km (4:50 / km) +16m 4:25 / km
ahr:156 max:167 shoes: Scott supertrac rc

1 PM

X training (Cycling ) 30:00 [2]
shoes: Vitoria carbon pro 30th annive

Accidentally recorded as a run so had to delete. With joe we took a bit of a detour

Monday Jun 15, 2020 #

2 PM

X training (Cycling ) 29:49 intensity: (9 @1) + (4:21 @2) + (18:05 @3) + (7:10 @4) + (4 @5) +159m
ahr:157 max:187 shoes: Vitoria carbon pro 30th annive

Av power 126w . 1 uphill effort , 1 flat effort , 1 downhill effort.
4 PM

trail/fell running (Easy ) 42:15 intensity: (8:15 @3) + (34:00 @4) 8.51 km (4:58 / km) +98m 4:42 / km
ahr:168 max:178 shoes: Scott supertrac rc

Nice trot out in the rain with Ali. Legs feeling fresh.

Sunday Jun 14, 2020 #

3 PM

trail/fell running long 1:24:11 intensity: (5 @0) + (1:13 @1) + (8:13 @2) + (27:58 @3) + (46:42 @4) 15.59 km (5:24 / km) +212m 5:03 / km
ahr:162 max:181 shoes: Scott supertrac rc

Feeling good

Saturday Jun 13, 2020 #

Event: Jukola 2020: POSTPONED to 2021
 
2 PM

X training long (Cycling ) 2:20:53 intensity: (54 @1) + (19:33 @2) + (1:05:43 @3) + (52:07 @4) + (2:36 @5) +860m
ahr:159 max:192 shoes: Vitoria carbon pro 30th annive

55k av power 117watts. Whinlatter and Newlands. Nice afternoon out with jake. Not quite first leg of Jukola but still nice.

Thursday Jun 11, 2020 #

2 PM

X training 38:55 intensity: (2:46 @1) + (16:53 @2) + (16:29 @3) + (2:47 @4) +210m
ahr:144 max:170 shoes: Vitoria carbon pro 30th annive

Av power 125w

trail/fell running 40:01 intensity: (7 @0) + (19 @1) + (2:55 @2) + (29:55 @3) + (6:45 @4) 7.63 km (5:15 / km) +81m 4:59 / km
ahr:156 max:172 shoes: Scott supertrac rc

Round buttermere

Wednesday Jun 10, 2020 #

trail/fell running (Setters) 28:55 [3] 5.52 km (5:14 / km) +138m 4:39 / km
shoes: Scott supertrac rc

Forgot my watch so had to record this on my phone. Nice loop might have to come back and do it as a tempo later on in the week.

Tuesday Jun 9, 2020 #

7 PM

Road Run warm up/down 10:06 intensity: (7 @0) + (6 @1) + (1:04 @2) + (8:49 @3) 2.01 km (5:01 / km) +26m 4:43 / km
ahr:148 max:158 shoes: Nike Zoom Fly 3

Road Run intervals (Hill reps ) 19:14 intensity: (4 @1) + (6 @2) + (4:46 @3) + (9:15 @4) + (5:03 @5) 4.21 km (4:34 / km) +142m 3:54 / km
ahr:174 max:192 shoes: Nike Zoom Fly 3

4*500m

Road Run intervals 45 intensity: (40 @3) + (5 @4) 0.23 km (3:13 / km)
ahr:157 max:167 shoes: Nike Zoom Fly 3

10 second strides *4

Road Run warm up/down 10:24 intensity: (7:08 @3) + (3:16 @4) 1.72 km (6:04 / km) +44m 5:22 / km
ahr:159 max:172 shoes: Nike Zoom Fly 3

Monday Jun 8, 2020 #

6 PM

trail/fell running 40:48 intensity: (8 @1) + (32 @2) + (8:18 @3) + (28:17 @4) + (3:33 @5) 7.03 km (5:48 / km) +434m 4:26 / km
ahr:173 max:192 shoes: Scott supertrac rc

Run about on sale fell.

Friday Jun 5, 2020 #

5 PM

Road Run 23:47 intensity: (5 @0) + (7 @1) + (7 @2) + (5:58 @3) + (17:30 @4) 4.91 km (4:51 / km) +63m 4:33 / km
ahr:168 max:183 shoes: Nike Zoom Fly 3

Thursday Jun 4, 2020 #

10 AM

Road Run 50:00 intensity: (1 @0) + (10 @1) + (9 @2) + (1:03 @3) + (10:56 @4) + (37:41 @5) 10.41 km (4:48 / km) +148m 4:29 / km
ahr:188 max:200 shoes: Nike Zoom Fly 3

I am seriously unfit. Nice to see ali t and have someone to run with tho
4 PM

X training (Cycling ) 32:44 intensity: (32 @1) + (5:23 @2) + (19:03 @3) + (7:39 @4) + (7 @5) +165m
ahr:155 max:186 shoes: Vitoria carbon pro 30th annive

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