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Training Log Archive: Henrywebb

In the 7 days ending Mar 8:

activity # timemileskm+m
  Mountain bike 3 7:42:36 60.07(7.8/h) 96.67(12.5/h) 2060
  Running7 3:54:59 25.11 40.41 930
  climbing 1 1:00:04 0.73(1:22:16) 1.17(51:07)
  Strength and conditioning 1 20:00
  Total12 12:57:39 85.91 138.25 2990
  [1-5]12 12:53:22

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Sunday Mar 8 #

10 AM

Running warm up/down 20:00 [1]
shoes: X-talon 230

11 AM

Running race (welsh champs ) 47:47 intensity: (3:32 @2) + (41:00 @3) + (3:15 @4) **** 5.03 mi (9:30 / mi) +591m 6:58 / mi
ahr:176 max:187 shoes: X-talon 230

Carding mill canter.
Haven’t really felt that bad racing since Breiddan last October. I think it was because of a number of factors:
1. My diet and sleep hasn’t been the best lately.
2. My legs were tired from mountain bike on Friday.
3. I might have caught something from climbing yesterday.
4. The runners ahead were just fast and the wind made me feel slow.
I don’t really know, I think it’s just a combination of all 4. But, I won some wine; it was a really good, hard course and I was still top 10 (first Mercia?)
Also got overtaken a lot on the descents. But that just needs practice.
12 PM

Running warm up/down 20:00 [2]

Saturday Mar 7 #

12 PM

climbing 1:00:04 [3] 0.73 mi (1:22:16 / mi)

Feeling like technique and strength is coming back.
6 PM

Running (Taper. ) 10:03 [4] * 1.55 mi (6:29 / mi) +32m 6:06 / mi
shoes: S-lab sense 7

1500m at 5km pace.

Friday Mar 6 #

1 PM

Mountain bike (Late uploading ) 2:41:00 [3] *** 21.07 mi (7.9 mph) +723m

Nice afternoon ride with dad. Arms were a bit tired from hangboard. But conditions wise it was much better than normal but still a bit wet.

Mountain bike 2:41:13 [3] 21.08 mi (7.8 mph) +741m

Thursday Mar 5 #

9 AM

Running (Threshold. ) 33:39 intensity: (38 @0) + (3:28 @1) + (9:03 @2) + (20:30 @3) *** 4.67 mi (7:12 / mi) +156m 6:32 / mi
ahr:168 max:182 shoes: XTRM (2nd pair)

Broc Hill down and back. Warm up to berkswich, warm down from berkswich. Legs felt very heavy.
10 PM

Strength and conditioning 20:00 [3]

Hangboard-
Pull ups
Straight leg lifts
Finger hangs.

Wednesday Mar 4 #

6 PM

Running (Easy. ) 50:16 intensity: (36 @0) + (53 @1) + (24:16 @2) + (24:31 @3) ** 7.25 mi (6:56 / mi) +142m 6:32 / mi
ahr:167 max:181 shoes: On cloudflow

Easy run with Matt and Stampy. I will probably go for a fast threshold sort of thing Tomorrow after driving lesson. Chest hurts quite a bit from that fall in the long mynd on Sunday, but I think it’s just a bruise on my ribs.

Running warm up/down 14:45 intensity: (3:03 @0) + (8:41 @1) + (1:25 @2) + (1:36 @3) 1.95 mi (7:34 / mi) +8m 7:28 / mi
ahr:146 max:158

Tuesday Mar 3 #

7 PM

Running warm up/down 9:53 [3] 1.41 mi (7:01 / mi)
shoes: F-lite 195

Running intervals 28:36 [4] 3.25 mi (8:48 / mi) +1m 8:47 / mi
shoes: F-lite 195

Hard session with Craig and Lee.
1200m
800m
400m
200m
800m (supposed to be 1200m)
800m
400m
200m
(1min rest between).

Definitely felt the legs were tired from the weekend.
8 PM

Mountain bike 33:05 [3] 3.98 mi (7.2 mph) +47m

Ride home.

Monday Mar 2 #

10 AM

Mountain bike 1:47:18 [3] 13.94 mi (7.8 mph) +550m

Nice little recovery ride before english. Tried to get Dylan to come, but 10:30 is too early for him.

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