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Training Log Archive: Henerzz

In the 7 days ending Jul 14, 2019:

activity	#	time	miles		km		+m
Running	7	7:10:41	40.71		65.52		2870
Mountain bike	1	2:31:00	20.95	(8.3/h)	33.72	(13.4/h)	583
climbing	1	2:00:00
road bike	1	1:44:00	32.25	(18.6/h)	51.9	(29.9/h)	560
walk	1	1:40:00	4.5	(22:13)	7.24	(13:49)
Orienteering	1	54:00	7.54	(7:10)	12.13	(4:27)
Total	12	15:59:41	105.95		170.51		4013

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Sunday Jul 14, 2019 #

10 AM

Running 2:29:00 [3] *** 12.89 mi (11:34 / mi) +1275m 8:51 / mi
shoes: VJ XTRM

Long Mynd Valleys with Dad. Lots of overgrown bracken swimming and the route on Dads watch went wrong multiple times. Maps are always the best for navigation! Overall, it was another good day on the Mynd; legs felt strong and I ran some of the last 3 climbs which I was very pleased with.

Saturday Jul 13, 2019 #

10 AM

Orienteering 54:00 [3] 7.54 mi (7:10 / mi)

Tamworth WMUL

Legs felt heavy but reasonably good. But that didn't matter because I made a mistake, arguably loosing me the win, where I ran clean of the map and couldn't relocate. Not my best result. 11/20odd

4 PM

climbing 2:00:00 [4] ****

Climbing with dad and sister. Achieved some good blacks and reads; tweaked back on pink. It feels bad and will definetly effect MTB, but im not sure yet if it will effect running capabilites.

Friday Jul 12, 2019 #

12 PM

Mountain bike 2:31:00 [3] ** 20.95 mi (8.3 mph) +583m

Having a rest from running as legs still hurt from stiperstones. The brakes were rubbing on bike slightly but it was still good to get out on trails again.

8 PM

walk 1:40:00 [1] ** 4.5 mi (22:13 / mi)

Evening dog walk down canal to clear head.

Thursday Jul 11, 2019 #

10 AM

road bike 1:44:00 [3] * 32.25 mi (18.6 mph) +560m

First proper road bike ride was actually suprisingly enjoyable. More of a recovery from yesterday fell race so legs ached a bit.

Wednesday Jul 10, 2019 #

9 AM

Running (Leg stretcher) 28:57 [2] ** 3.53 mi (8:12 / mi) +97m 7:33 / mi
shoes: VJ XTRM

Morning run with Fly before breakfast. Felt quite good so should be a good race at Stiperstones later if I eat well and drink during day.

7 PM

Running 22:38 [2] **** 1.75 mi (12:56 / mi) +209m 9:26 / mi

Warm up

8 PM

Running race (2nd ) 30:06 [5] **** 3.7 mi (8:08 / mi) +381m 6:10 / mi

Stiperstones Fell Race. Such a great race. Initially, the first climb was somewhat more easy than I remembered and I managed to sustain a solid 3rd before gaining a place on the summit to find a 2nd. I maintained 2nd all the way through the second tricky descent and all up to the final steep climb, where on the summit I dropped back to 3rd. On the top I struggled, a lot less than I normally would, but I had mad stomach cramps from the start of the race that I found rough running on the flat, rocky tops of Stiperstones, but I lost no time or position so I can't complain too much. Finally, on the last downhill I could see 2nd place approaching and utalised my descending skills to my advantage to finish in a solid 2nd place. Overall, my best result in a fell race so I'm pretty happy with that. Duncan Birtwistle was flying so no shame in coming second to him.

9 PM

Running 20:00 [1]

Cool down

Tuesday Jul 9, 2019 #

4 PM

Running 1:11:00 [3] *** 8.37 mi (8:29 / mi) +408m 7:22 / mi
shoes: VJ XTRM

Hill intervals:
50m hill short strides, high cadence
rest on summit and downhill
50m hill long strides, low cadence.
It killed me!

Monday Jul 8, 2019 #

9 AM

Running 1:49:00 [3] ** 10.47 mi (10:25 / mi) +500m 9:04 / mi
shoes: X-tallon 190

Fly had poorly paws so walked the last couple of mile.

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