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Training Log Archive: Henerzz

In the 7 days ending Sep 27, 2020:

activity	#	time	miles		km		+m
Running	10	10:04:37	70.16	(8:37)	112.91	(5:21)	2819
Strength and conditioning	3	2:30:00
Mountain bike	1	1:24:53	12.01	(8.5/h)	19.33	(13.7/h)	389
Total	14	13:59:30	82.17		132.24		3208
[1-5]	12	12:58:36

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Sunday Sep 27, 2020 #

Strength and conditioning 1:00:00 [1]
shoes: On cloudflow

NN running team session:
1. Single leg bridge 3x20 each leg.
2. Glute kickbacks 3x20 each leg.
3. Dead bugs 3x60s
4. Fire Hydrants 3x20 each leg.
5. Oblique presses 3x20.
6. Plank 3x60s.
Was actually quite a good session for YouTube. Did 1minute rest between each with 2minutes between the planks.

10 AM

Running 53:51 [1] ** 6.75 mi (7:59 / mi) +220m 7:15 / mi
shoes: Sense ride 2 red

Really nice weather conditions. Focused more on arm movements. Felt pretty good after yesterday. 5x10s strides (1minute) up Overhill Road. Had some banana pancakes and chocolate Milk after for breakfast.

5 PM

Mountain bike 1:24:53 [1] 12.01 mi (8.5 mph) +389m

With dad. Some really good new trails. Perfect conditions.

Saturday Sep 26, 2020 #

11 AM

Running race (5trigs attempt #2) 3:04:53 [2] *** 18.82 mi (9:49 / mi) +1291m 8:06 / mi

Don't know why I thought this was a good idea....Temperature was perfect, ground was dry, but there was 20-30mph head winds from Roaches all the way to Burbage. Did check strava after and it was PBs all the way to roaches then 2nd bests up to Burbage. The wind just killed me off so by the time I was at the bottom of Shining Tor I hit a wall and just couldn't get my legs to run. But I'm not too disappointed, it was a fun day on the hills and some good training. Got some good photos for Instagram too.

Friday Sep 25, 2020 #

9 AM

Running 43:01 [1] 5.18 mi (8:18 / mi) +48m 8:04 / mi
(rest day) shoes: Sense ride 2 red

Easy around the canal.

Thursday Sep 24, 2020 #

10 AM

Running 1:15:03 [1] ** 8.4 mi (8:56 / mi) +515m 7:30 / mi
shoes: Sense ride 2 red

Parked at Milford for a hilly one. Legs were tired after yesterday, but still enjoyed it.

5 PM

Strength and conditioning 1:00:00 [1]
shoes: On cloudflow

That was quite hard!
Core x3:
Crunch x10, dead bugs x10, dead bug toe taps x10, dish scissors x10x dish tuck x10, V-sits x10, toe touches x10, teddy bear sit-ups x10, ankle taps x10, Russian twists x10.
Muscular endurance:
6x10 box steps, 6x10 front lunge, 6x10 split jump squat, 6x10 squat jump. (1 minute between sets; 1second reps; weighted at I’m not sure exactly).
Shoulder mobility:
Don’t know the names, but it was the Shauna Coxsey one off youtube.

Wednesday Sep 23, 2020 #

1 PM

Running 44:00 [1] ** 5.33 mi (8:15 / mi) +155m 7:34 / mi
shoes: Sense ride 2 red

Very easy over the Broc Hill around the back; down and back. Felt good before track. Going to be a hard session I imagine.

6 PM

Running warm up/down 18:57 [1] 1.67 mi (11:21 / mi) +25m 10:50 / mi
shoes: S-lab sense 7

Couple laps, strides, stretches and all that cal.

7 PM

Running warm up/down 11:35 [1] 0.77 mi (15:03 / mi)
shoes: S-lab sense 7

Laps and techniques. Legs killed.

Running intervals 29:03 [3] 4.08 mi (7:07 / mi)

Solo 8x800m(1:15) at 2:30 minutes by Mark and Craig. Legs felt really good and finally got a CandS vest. Focused on looking up and using arms.

Tuesday Sep 22, 2020 #

1 PM

Running 54:03 [2] ** 7.94 mi (6:48 / mi) +236m 6:14 / mi
shoes: S-lab sense 7

Wanted to se if I could get this route in an hour. Happy with the result. Felt really good. Stashed my shirt on Old Acre because of the heat. Shoulders felt heavy after the mobility work yesterday. Could have gone sub 50, but wanted to keep it Z2.

Monday Sep 21, 2020 #

1 PM

Running 59:17 [1] ** 7.43 mi (7:59 / mi) +297m 7:06 / mi
shoes: Salomon sence ride 2 white

Easy 60 after school. Perfect temperature. Felt really good and some Birmingham kids on a school trip said I ‘look like Jesus’ after I ran over stepping stones. Don’t know why, but I keep tripping over. Tripped over at the long O, tripped a lot on Y3P, tripped over running up roaches yesterday and tripped over a WW1 drain today on Tar Hill. Nothing bad, just clumsy.

2 PM

Strength and conditioning 30:00 [0]
shoes: On cloudflow

Core work and shoulder mobility. Was watching an interview with Usain Bolt and he was saying core strength is pretty important. So that’s some motivation.

6 PM

Running 30:54 [0] * 3.79 mi (8:09 / mi) +31m 7:57 / mi
shoes: Sense ride 2 red

Was going to do this tomorrow, but swapped it with today so I can revise for the sociology exam tomorrow morning. Canal easy with x6 techniques flat and x2 techniques uphill. Knee felt OK to speed things up now. Should be fine for Wednesday.

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