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Training Log Archive: Herbz

In the 7 days ending Nov 10:

activity # timemileskm+mload
  3 2:35:17 11.49(13:31) 18.5(8:24) 84024 /31c77%170.5
  Road Run2 29:26 3.18(9:16) 5.11(5:45) 9032.1
  Track running 1 27:01 4.5(6:00) 7.25(3:44) 1347.7
  trail/fell running2 11:44 1.17(10:04) 1.88(6:15) 639.6
  Total4 3:43:28 20.34(10:59) 32.73(6:50) 100724 /31c77%259.9
  [1-5]4 3:43:19

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MoTuWeThFrSaSu

Sunday Nov 10 #

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 #

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 #

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 #

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

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