Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Henerzz

In the 7 days ending Jan 12, 2020:

activity	#	time	miles		km		+m
Running	9	7:24:40	53.25	(8:21)	85.7	(5:11)	1356
Strength and conditioning	3	2:33:09	0.27		0.43
Mountain bike	1	25:59	3.57	(8.2/h)	5.74	(13.3/h)	50
Total	13	10:23:48	57.09		91.88		1406
[1-5]	13	10:06:26

2:43

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Sunday Jan 12, 2020 #

10 AM

Running (Till the castle ring. ) 1:17:59 [3] 9.15 mi (8:31 / mi) +331m 7:40 / mi

Marshalled the trig race at castle ring; it was just cold and wet, so much so that I struggled to write on the paper because it had soaked so much rain and my hands were cold. Didn't really feel the winning time by Gratton was very quick, but I’m glad I didn’t race because I felt so ill.

Also, I’m feeling really motivated to gain some real speed and fitness this year; hopefully I can get some wins this summer, but right now I’m just patiently waiting....

1 PM

Running (From the castle ring. ) 1:10:06 [3] 8.36 mi (8:23 / mi) +212m 7:46 / mi

2 PM

Running 15:26 [3] 1.57 mi (9:50 / mi) +39m 9:07 / mi

Home from the cricket club.

Saturday Jan 11, 2020 #

9 AM

Running (Park run. ) 17:36 3.09 mi (5:42 / mi) +56m 5:24 / mi
ahr:176 max:204

3rd proper parkrun. learning something new on each one:
1st parkrun was that I’m quicker than 5:30/mi if I feel good and able to push more.
2nd parkrun was not to go off too quick
3rd parkrun I can’t run fast at all without an inhaler.
Guess it’s good to learn all this before the half in March.

Feeling slightly ill but I haven’t got a race till next Sunday so I don’t mind.

Friday Jan 10, 2020 #

1 PM

Running 49:47 [3] 4.42 mi (11:15 / mi) +220m 9:45 / mi

9 PM

Strength and conditioning 49:05 [3] 0.16 mi (5:07:22 / mi)

Thursday Jan 9, 2020 #

9 AM

Running tempo 34:42 * 5.48 mi (6:20 / mi) +107m 5:58 / mi
ahr:164 max:183 shoes: On cloudflow

Nice one before English. Tried to keep to 5:50-6:00/mi, besides on the two steep hills. Felt pretty good.

Wednesday Jan 8, 2020 #

11 AM

Running (Easy. ) 1:12:47 ** 8.79 mi (8:17 / mi) +311m 7:28 / mi
ahr:151 max:200 shoes: XTRM (2nd pair)

Got a map and went out to experiment on the first checkpoint of the trig race. Tried to copy Rob’s route but I don’t think it’s the fastest.

Running wise: Didn't feel fast at all because my legs were tired from interval, but it might be good becuase it means I have some training effect and I don’t think my heart rate maxed at 200 either.

9 PM

Strength and conditioning 45:00 [3] **

10minutes warm up on turbo

TRX for 25 minute

Hangboard for 10minutes

Tuesday Jan 7, 2020 #

4 PM

Running intervals 1:00:56 [4] * 6.78 mi (8:59 / mi) +19m 8:55 / mi
shoes: S-lab sense 7

Warmup: 3laps
x10 techniques
dynamic stretches
1 lap

Main: 800m intervalsX5 @5:00<5:30/mi

Warm down: laps x2
stretches
lap

Felt really good, even if it was windy; the S-labs are so quick and got a nice surprise when Holly showed up for an interval session too. Overall, a good session.

Running 9:20 [3] 1.34 mi (6:58 / mi) +15m 6:44 / mi

6 PM

Mountain bike (track to home) 25:59 [3] 3.57 mi (8.2 mph) +50m

Monday Jan 6, 2020 #

11 AM

Running (Recovery) 36:01 [3] ** 4.27 mi (8:26 / mi) +47m 8:09 / mi
ahr:147 (rest day) shoes: XTRM (2nd pair)

Nice run to Acton and back along the canal with Fly.

9 PM

Strength and conditioning 59:04 [3] 0.11 mi (8:57:03 / mi)

Warm up: turbo
TRX
hangboard

10 PM

Note

Don’t know if my right foot is injured or not, but I stepped on a rock running down the Wrekin about 3-4 months ago and it has been very sensitive and sometimes painful on the bottom since. Just going to ignore it, but I thought I should write it on attack point anyway. I think i bashed the bone and now it’s got a slight stress fracture, but I don’t really want to look it up incase it’s worse than it feels.

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