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Training Log Archive: Henrywebb

In the 7 days ending Jan 26:

activity # timemileskm+m
  Running6 6:17:34 34.9(10:49) 56.17(6:43) 1812
  Yoga7 3:00:00
  Mountain bike 3 2:06:25 16.36(7.8/h) 26.33(12.5/h) 335
  Strength and conditioning 2 1:15:00
  Orrientering 1 53:38 5.38(9:58) 8.66(6:12) 258
  Total17 13:32:37 56.64 91.16 2405
  [1-5]17 11:31:57

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MoTuWeThFrSaSu

Sunday Jan 26 #

10 AM

Running hills (Long Mynd Valleys) 2:55:54 intensity: (1:25:20 @0) + (50:16 @1) + (31:35 @2) + (8:43 @3) *** 11.64 mi (15:07 / mi) +1269m 11:17 / mi
ahr:139 max:172 shoes: X-talon 230

Very wet, so much so that Dad and I were slipping down the climbs. A couple nav mistakes because we couldn’t find the map so we were just going off GPS and memory. Felt a bit fitter than normal, but it was a bit too cold, slippy and misty to be able to push.
10 PM

Yoga 20:00 [3]

Saturday Jan 25 #

9 AM

Running (Threshold) 17:03 intensity: (45 @0) + (2 @1) + (1:00 @2) + (13:12 @3) + (2:04 @4) ** 3.12 mi (5:28 / mi) +44m 5:14 / mi
ahr:175 max:187

Parkrun. Felt better than the last two times. But still had no one to push me. Dad said somebody spectating said I had an inefficient. Guess I know where I need to improve then.
10 AM

Yoga 20:00 [3]

Friday Jan 24 #

12 PM

Yoga 25:00 [3]

2 PM

Running 45:38 intensity: (33:54 @0) + (8:54 @1) + (1:15 @2) + (1:35 @3) 4.7 mi (9:43 / mi) +143m 8:52 / mi
ahr:135 max:160 (rest day)

Broc hill down and back with Fly Dog. Felt good.

Thursday Jan 23 #

9 AM

Yoga 25:00 [3]

Running (Easy. ) 26:55 intensity: (41 @0) + (3:01 @1) + (15:57 @2) + (7:16 @3) ** 4.11 mi (6:33 / mi) +130m 5:58 / mi
ahr:162 max:173 shoes: F-lite 195

Was meant to be a road run, but couldn’t resist a trail descent from broc coppice. Watch ran out 2.5.mile from home at Milford. Felt good for an easy run, but not as fast as a tempo because legs were tired from yesterday.

Wednesday Jan 22 #

9 AM

Yoga 20:00 [3]

Mountain bike 55:32 [3] 6.4 mi (6.9 mph) +206m

11 AM

Orrientering (Royal signals army orient) 53:38 [3] *** 5.38 mi (9:58 / mi) +258m 8:41 / mi
shoes: VJ BOLD

A couple silly mistakes as normal and forgot to wear contact lenses. Great course though; really enjoyable.
12 PM

Mountain bike 40:25 [3] 6.36 mi (9.4 mph) +88m

9 PM

Strength and conditioning 25:00 [3]

5min bike, 20minute TRX.

Tuesday Jan 21 #

9 AM

Yoga 40:00 [3]

5 PM

Running intervals 58:40 [4] * 6.25 mi (9:23 / mi) +48m 9:10 / mi
shoes: S-lab sense 7

Warm up:
2 laps, stretches dynamic, x10 techniques.
Main:
800m @5:00/mi<5:27/mi with 100m rest x5. Felt so
good, a bit stiff, but still pretty fast.
Warm down:
2 laps, dynamic stretches, static stretches.
6 PM

Mountain bike 30:28 [3] 3.6 mi (7.1 mph) +40m

10 PM

Note

Just joined Cannock and Stafford. Might be good to train with some fast roadies.

Monday Jan 20 #

9 AM

Running 53:24 [1] 5.08 mi (10:31 / mi) +177m 9:29 / mi
(rest day)

Nice frosty recovery with the dog.
11 AM

Yoga 30:00 [3] ***

Much needed.
9 PM

Strength and conditioning 50:00 [3]

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