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Training Log Archive: HENRYWEBB

In the 7 days ending Oct 18:

activity # timemileskm+m
  Running7 6:14:35 42.62 68.59 1268
  Mountain bike 2 4:17:33 40.42(9.4/h) 65.05(15.2/h) 591
  Strength and conditioning 3 1:30:00
  walk1 1:06:57 2.67(25:04) 4.3(15:35) 29
  road bike1 21:18 8.29(23.4/h) 13.34(37.6/h)
  Total14 13:30:23 94.0 151.28 1888
  [1-5]12 11:52:39

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Sunday Oct 18 #

10 AM

Running 1:55:58 [1] ** 11.28 mi (10:17 / mi) +604m 8:49 / mi
shoes: Sense ride 2 red

Hilly loop with Dad over the Chase. Stuck between a Wrekin run or a Roaches tomorrow. Swaying towards Wrekin, just because it’s and easy ride to get to.
6 PM

Strength and conditioning 30:00 [1]

Core work before tea.
7 PM

Strength and conditioning 30:00 [1]

After tea 3x of weighted:
15 each leg step-up
15 each leg step-down
15squat
15 press ups.
Then did some shoulder mobility for the last 5minutes.

Saturday Oct 17 #

9 AM

Running 58:33 [2] ** 7.64 mi (7:40 / mi) +203m 7:05 / mi
shoes: Salomon sence ride 2 white

Easy hour with Tom and some of his mates. Felt pretty good.

Friday Oct 16 #

4 PM

Mountain bike 2:17:33 [1] 20.42 mi (8.9 mph) +591m

With Duncan on his CX bike over FTD. Was a good ride, pretty fast too.

Thursday Oct 15 #

9 AM

Running 23:30 [1] 2.5 mi (9:24 / mi) +38m 8:58 / mi

Easy with Fly down the canal. Just getting blood flowing before track later. Thought I had a cancelled sociology lesson, but turns out it was back on.
5 PM

Running warm up/down 23:32 intensity: (19:02 @0) + (3:50 @1) + (39 @2) + (1 @3) 1.79 mi (13:09 / mi) +21m 12:42 / mi
ahr:127 max:157 shoes: Sense ride 2 red

Running 18:00 intensity: (58 @2) + (14:40 @3) + (2:22 @4) 3.31 mi (5:26 / mi) +9m 5:24 / mi
ahr:178 max:185 shoes: Brooks wire 5 spikes

Comfy 5km test at 180bpm. Was really windy so that probably added a couple seconds, but other than that felt quite good. Did one lap extra so actual 5km time was 16:54. Definitely feel like I could go sub 16 pretty happily in a TT.
6 PM

Running warm up/down 5:00 [0]

Wednesday Oct 14 #

1 PM

Running 1:05:00 intensity: (6:45 @0) + (25:57 @1) + (32:17 @2) + (1 @3) ** 8.2 mi (7:56 / mi) +103m 7:38 / mi
ahr:152 max:165 shoes: Salomon sence ride 2 white

Teddesley route. Wasn’t actually as wet as I thought after the 10 minutes of rain before. A couple fields had been plowed/sown, but not too bad to run on. Heart rate monitor worked ok, if not a little slow, but I thought my zone 1 topped at 156 and not 154, hence why it said I was in zone 2 for a lot. Average was still zone 1 anyway.

Tuesday Oct 13 #

11 AM

Running 1:05:02 [1] ** 7.9 mi (8:14 / mi) +291m 7:23 / mi
shoes: Sense ride 2 red

Felt pretty good. Up to Glacial, down that good descent, up Killer hill, down the nice ridge and then over Broc Coppice to Broc Hill. Maybe a little on the fast side, but was just letting legs do their own thing.
12 PM

Strength and conditioning 30:00 [1]

4 PM

walk 1:06:57 [0] 2.67 mi (25:04 / mi) +29m 24:15 / mi
shoes: Sense ride 2 red

With Fly down the canal. Probably will do the test on Thursday instead of tomorrow so I can test the heart rate monitor.

Monday Oct 12 #

2 PM

Mountain bike 2:00:00 [1] 20.0 mi (10.0 mph)

Really wet and cold around the fire roads. Feet and hands were numb at the end.
8 PM

road bike (Turbo Trainer) 21:18 [2] 8.29 mi (23.4 mph)

Been a while. Grim as I remember. Was going to do a test, but don't have it in my legs. Still enjoyed pushing it though.

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