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Training Log Archive: Henrywebb

In the 7 days ending Nov 24:

activity # timemileskm+m
  Running9 7:26:49 53.99(8:17) 86.89(5:09) 2177
  Mountain bike 2 2:05:18 17.14(8.2/h) 27.58(13.2/h) 501
  walk1 1:16:13 1.83(41:39) 2.94(25:53) 37
  climbing 1 1:15:36 0.83(1:31:04) 1.34(56:35) 1
  Total12 12:03:56 73.79(9:49) 118.75(6:06) 2716
  [1-5]12 11:20:02

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MoTuWeThFrSaSu

Sunday Nov 24 #

10 AM

Running warm up/down 22:47 [3] 1.85 mi (12:19 / mi) +133m 10:04 / mi

11 AM

Running race (Wrekin Wrecker-3rd) 1:05:58 [3] **** 7.66 mi (8:37 / mi) +710m 6:41 / mi

Really good race, but went off way too fast so struggled on the last straight. Don’t feel anywhere near at the fitness or speed I could be. But I’m happy with the result nevertheless, just got to work on race tactics now.
12 PM

Running 7:13 intensity: (6:12 @0) + (28 @1) + (33 @3) 0.45 mi (16:02 / mi)
ahr:134 max:144

3 PM

walk 1:16:13 [3] 1.83 mi (41:39 / mi) +37m 39:13 / mi

After race walk with Fly.

Saturday Nov 23 #

2 PM

climbing 1:15:36 [3] 0.83 mi (1:31:04 / mi) +1m 1:30:42 / mi

6 PM

Running 49:33 intensity: (37:42 @0) + (9:32 @1) + (1:04 @2) + (1:15 @3) 4.7 mi (10:33 / mi) +137m 9:40 / mi
ahr:132 max:159

Recovery before Wrecker. Nice and easy.

Friday Nov 22 #

1 PM

Running 1:22:00 [3] *** 10.7 mi (7:40 / mi) +387m 6:53 / mi
shoes: VJ XTRM

Wet longish run

Thursday Nov 21 #

9 AM

Running 43:35 [3] 7.14 mi (6:06 / mi) +168m 5:41 / mi
ahr:163 max:174

Really nice tempo up to chase road corner. Too cold to get heart rate up so it wasn’t the sub 6 speed I wanted.

Wednesday Nov 20 #

8 AM

Mountain bike 1:36:55 [3] 13.01 mi (8.1 mph) +465m

1 PM

Running 1:02:51 [3] 7.43 mi (8:28 / mi) +423m 7:11 / mi
ahr:151 max:169

Easy run

Tuesday Nov 19 #

4 PM

Running 1:05:10 [3] 7.69 mi (8:28 / mi)

Track session with heavy Tuesday legs from the time trial.
Warm up: 25 minutes- easy jog, stretching, x10 techniques.
main: 30 minutes- x10 400m<5:00/mi with 400m jog rests bettween (had to put gloves on after 10laps)
cool down: 10 minutes- easy jog, stretching.

Mountain bike 28:23 [3] 4.13 mi (8.7 mph) +36m

Monday Nov 18 #

10 AM

Running 47:42 [3] 6.37 mi (7:29 / mi) +219m 6:46 / mi
ahr:156 max:173

Misty morning, cant see no sun.
Much needed and enjoyable recovery after the time trial.

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