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Training Log Archive: Henerzz

In the 7 days ending Dec 1, 2019:

activity # timemileskm+m
  Running9 7:33:39 53.05(8:33) 85.38(5:19) 2098
  Mountain bike 3 2:02:31 18.21(8.9/h) 29.31(14.4/h) 431
  Total11 9:36:10 71.26(8:05) 114.68(5:01) 2529
  [1-5]11 8:39:07

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MoTuWeThFrSaSu

Sunday Dec 1, 2019 #

10 AM

Running warm up/down 20:00 [1] 1.5 mi (13:20 / mi)

11 AM

Running race (Cardington Cracker-2nd) 1:21:08 [4] **** 9.16 mi (8:51 / mi) +921m 6:45 / mi

Used a more tactical approach this time. Stayed with jack well until the first descent where I lost him, but stayed second with a guy from Eryri following. Glad I had a map because I had to use it a couple times. Only downside I rolled my ankle on the second to last downhill. Overall, happy with second. Target next year: 1:15. Great race.
12 PM

Running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)

Saturday Nov 30, 2019 #

2 PM

Running 1:06:49 intensity: (37:53 @0) + (20:46 @1) + (4:16 @2) + (3:54 @3) *** 7.02 mi (9:31 / mi) +263m 8:32 / mi
ahr:139 max:168

Nice, wintery, cold recovery over the chase with Dad and Fly. Felt good.

Friday Nov 29, 2019 #

1 PM

Running 1:08:58 intensity: (8:42 @0) + (29:38 @1) + (25:49 @2) + (4:49 @3) 8.44 mi (8:10 / mi) +349m 7:14 / mi
ahr:151 max:165

Another easy one; bit more hilly. Was going to go for longer, but had to see grandma in lichfield so didn't have much more than an hour.

Thursday Nov 28, 2019 #

9 AM

Running tempo 48:29 intensity: (42 @0) + (1:40 @1) + (13:47 @2) + (32:20 @3) ** 7.82 mi (6:12 / mi) +157m 5:50 / mi
ahr:169 max:177

Hilly-ish tempo over Walton and Brocton. Legs were a bit tired, but heart rate was back to normal. Good, enjoyable run overall.

Wednesday Nov 27, 2019 #

9 AM

Mountain bike 1:17:24 [3] 11.48 mi (8.9 mph) +382m

Very slippy ride on chase before driving lesson. Finally fixed the giant. Forgot how fun of a bike it was.
2 PM

Running 58:46 intensity: (9:46 @0) + (12:30 @1) + (30:53 @2) + (5:37 @3) 7.16 mi (8:12 / mi) +256m 7:23 / mi
ahr:154 max:178

Long and easy. Accidentally stopped watch. Legs felt dead after bike!

Tuesday Nov 26, 2019 #

4 PM

Running 1:01:47 [4] 6.32 mi (9:47 / mi)

Track 800s at sub 5:30 with 100m jog rest x5. What a killer!

Mountain bike 19:23 [3] 3.07 mi (9.5 mph) +17m

Ride to track
5 PM

Mountain bike 25:44 [3] 3.66 mi (8.5 mph) +32m

Ride from track

Monday Nov 25, 2019 #

11 AM

Running 42:42 [3] ** 5.13 mi (8:19 / mi) +151m 7:37 / mi

Recovery slippy.

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