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Training Log Archive: Henrywebb

In the 7 days ending Jan 19:

activity # timemileskm+m
  Running7 7:41:23 45.11(10:14) 72.6(6:21) 2325
  Strength and conditioning 2 1:50:00
  Mountain bike 2 47:22 7.26(9.2/h) 11.68(14.8/h) 45
  Orrientering 1 16:59 2.71(6:16) 4.36(3:54) 45
  Total10 10:35:44 55.08 88.65 2415
  [1-5]10 8:38:47
averages - rhr:40

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Sunday Jan 19 #

9 AM

Running race (Mercia hill trial. ) 3:12:57 intensity: (39:42 @0) + (56:47 @1) + (49:41 @2) + (46:47 @3) ***** 15.73 mi (12:16 / mi) +1387m 9:38 / mi
ahr:153 max:183 shoes: X-talon 230

Furthest and toughest race I have done yet. Felt pretty fast to number 3 then I had to climb a crag! Messed up 1 control with a silly mistake. Then made a couple bad route choices. Control number 13 I bonked so slowed down a lot. Overall a great race, but I just think I need experience with long days out in the hills.

Running warm up/down 7:14 intensity: (6:50 @0) + (11 @1) + (7 @2) + (6 @3) 0.28 mi (25:49 / mi) +46m 17:03 / mi
ahr:121 max:168

Saturday Jan 18 #

11 AM

Running (Recovery) 1:00:13 intensity: (24:32 @0) + (27:22 @1) + (4:26 @2) + (3:53 @3) 6.0 mi (10:02 / mi) +233m 8:57 / mi
ahr:142 max:168

Morning over to Sherbrook with Dad and Fly.

Friday Jan 17 #

2 PM

Running warm up/down 6:47 intensity: (4:22 @1) + (1:55 @2) + (30 @3) 0.78 mi (8:42 / mi) +27m 7:51 / mi
ahr:152 max:160 shoes: S-lab sense 7

Orrientering tempo 16:59 intensity: (23 @0) + (26 @1) + (3:59 @2) + (12:01 @3) + (4 @4) + (6 @5) 2.71 mi (6:16 / mi) +45m 5:58 / mi
ahr:170 max:200 shoes: S-lab sense 7

Nice little sprint O around wildwood without compass. Legs felt a bit heavy, but nav was good.

Running warm up/down 15:45 intensity: (5:12 @0) + (8:05 @1) + (1:01 @2) + (1:27 @3) 2.2 mi (7:09 / mi) +30m 6:52 / mi
ahr:143 max:170 shoes: S-lab sense 7

Thursday Jan 16 #

9 AM

Running 56:21 intensity: (6:37 @0) + (17:38 @1) + (27:19 @2) + (4:24 @3) + (23 @4) 5.78 mi (9:45 / mi) +317m 8:20 / mi
ahr:153 max:187

Wednesday Jan 15 #

9 AM

Running tempo 34:02 intensity: (1:09 @0) + (2:32 @1) + (20:00 @2) + (10:21 @3) 5.19 mi (6:33 / mi) +139m 6:03 / mi
ahr:163 max:182 rhr:40 shoes: S-lab sense 7

Nice easy road/trail run. Legs didn’t feel too bad from yesterday and it was a bit slippy on Brocton so couldn’t go as quick as I was planning.
9 PM

Strength and conditioning 50:00 [3]

TRX. Need to start doing yoga in the morning again.

Tuesday Jan 14 #

4 PM

Mountain bike 20:00 [3] 3.63 mi (10.9 mph)

Ride to track.

Running 42:41 [3] ** 4.88 mi (8:45 / mi) +34m 8:34 / mi
shoes: S-lab sense 7

Very wet track 5x600m intervals at 5:00/mi<5:25/mi.
Felt really good but it was very windy and flooded, so didn’t do as long as I wanted. Looking forward to the hill trial this weekend though.
6 PM

Mountain bike 27:22 [3] 3.63 mi (8.0 mph) +45m

Ride home.

Monday Jan 13 #

12 PM

Running 45:23 intensity: (32:32 @0) + (11:03 @1) + (40 @2) + (1:08 @3) 4.27 mi (10:38 / mi) +113m 9:49 / mi
ahr:133 max:162 (rest day)

Really nice run with fly just up over to old acre. Really slow because the legs were very tired from yesterday. Felling a good training effect on the new plan.
9 PM

Strength and conditioning 1:00:00 [3] **

Mostly the session out of 'lore of running' but with a couple tweaks for TRX.

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