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Training Log Archive: HENRYWEBB

In the 7 days ending Oct 4:

activity # timemileskm+m
  Running10 11:00:08 77.31(8:32) 124.42(5:18) 2536
  Strength and conditioning 2 2:45:00
  Total12 13:45:08 77.31 124.42 2536
  [1-5]11 12:55:08
averages - rhr:43

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Sunday Oct 4 #

10 AM

Running long 3:00:08 [1] ** 22.05 mi (8:10 / mi) +761m 7:23 / mi
shoes: Salomon sence ride 2 white

Longest I have ran without food or water, but felt fine. Legs were a bit tired by the end though. Busier than normal. Perfect 10% time increase on last week. Also starting to feel like I'm getting to a good state of fitness.

Saturday Oct 3 #

Strength and conditioning 1:15:00 [1]
shoes: On cloudflow

Too wet to go on bike. 30minutes of core then 45 muscular endurance on legs.
10 AM

Running warm up/down 30:02 [1] 3.06 mi (9:49 / mi) +102m 8:53 / mi
shoes: X-talon 230

11 AM

Running warm up/down 18:15 [1] 2.44 mi (7:29 / mi) +51m 7:02 / mi
shoes: X-talon 230

Running hills (sprints) 19:44 [2] *** 0.41 mi (48:07 / mi) +140m 23:21 / mi
shoes: X-talon 230

10x10seconds(2minutes rest). Up the side of Oat Hill because it was under tree cover. 1st 5 were on a shallower more runnable side, then the last 5 were on a steeper more technical side. Glad I brought fell shoes rather than trail shoes. Leg was pretty much at 90%. Could feel the sciatica slightly, but nothing that I would notice if it hadn't been bad. Felt in a pretty good fitness. Probably do some indoor cycling because its wet and its a good warm up for strength work.

Friday Oct 2 #

11 AM

Running 50:00 [0] ** 4.55 mi (10:59 / mi) +89m 10:22 / mi
shoes: X-tallon 225

Walk/run with dog. Was nice not to have any pressure on running.

Thursday Oct 1 #

9 AM

Running 1:12:19 [2] ** 9.82 mi (7:22 / mi) +339m 6:39 / mi
shoes: Salomon sence ride 2 white

Zone 2 up to the trigs and back via Broc Hill and Jacob's. Felt good, but have an aching sensation in left gluteal. I think its because I'm using it more in my technique, trying to kick my legs back and also having more mobility from using arms and stretching. I think with the track, 20% of running time a week at zones2-3 is slightly too much. Will try it at 10-15% of total time next week (not including techniques). I think the zone 3 on the track makes up for the 5% lost from zone 2.
6 PM

Running 48:20 [1] ** 5.13 mi (9:25 / mi) +152m 8:38 / mi
(injured) shoes: Sense ride 2 red

Easy up to Broc Hill. Gluteal felt ok, but hard to power hike and hyperextend at hip

Wednesday Sep 30 #

5 AM

Strength and conditioning 1:30:00 [1]
rhr:43

25minutes of stretches then 1:05 hour of strength work.
Started with core(30minutes), then legs(30minutes), then upper body (5minutes; my arms are weak). Felt reasonably good. Was watching Ricky Gates interview with Rich Roll. Was actually pretty good.
1 PM

Running 1:03:48 [1] ** 6.95 mi (9:11 / mi) +300m 8:06 / mi
shoes: Sense ride 2 red

Easy hour. Got a bit trapped in bracken going up Harts Hill (hence why I was 4 minutes slower than planed). Legs felt realllllly heavy at first, but by the end they were much better and I could run up Broc Hill almost as comfortable as normal. Should be fine for tomorrow.

Tuesday Sep 29 #

9 AM

Running 40:07 [1] * 5.32 mi (7:32 / mi) +143m 6:58 / mi
shoes: Salomon sence ride 2 white

Bit more of a roady one before speed session later.
6 PM

Running intervals 34:17 [3] 5.11 mi (6:43 / mi)
shoes: S-lab sense 7

Castlefield laps (1km) X8 with 1 minute recovery with Gratton, Craig and Tom. Felt good, but need to get some fast shoes for speed work and future racing. Probably going to go for some spikes first, then get some better road shoes later. As great as the S-Labs are, they just can't keep with the carbon shoes on the road and tack; I think they are half a size too big for me too. Still felt fast enough though, but legs were a little on the slow side. Some good races with Lee anyway, he seemed to be pushing to the limit by the end and he hasn't ran since the weekend so no wonder he was that fast.

Running warm up/down 10:42 [1] 1.44 mi (7:26 / mi) +9m 7:18 / mi

Running warm up/down 11:27 [1] 1.26 mi (9:05 / mi) +23m 8:36 / mi

Monday Sep 28 #

1 PM

Running 1:20:59 [1] ** 9.77 mi (8:17 / mi) +429m 7:18 / mi
shoes: Sense ride 2 red

Up to Abraham’s and back. Really good conditions. Probably a bit on the hard side, but felt good. Speed work tomorrow instead of Wednesday.

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