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Training Log Archive: Henerzz

In the 7 days ending Nov 22, 2020:

activity	#	time	miles		km		+m
Running	11	13:47:06	89.48	(9:15)	144.01	(5:45)	3659
Strength and conditioning	3	1:30:00
Plyometrics	3	1:00:00
Mountain bike	1	1:00:00	12.0	(12.0/h)	19.31	(19.3/h)
turbo trainer	1	40:03	13.12	(19.7/h)	21.12	(31.6/h)
Total	17	17:57:09	114.61		184.44		3659

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Sunday Nov 22, 2020 #

11 AM

Running 3:17:48 [1] *** 15.3 mi (12:56 / mi) +833m 11:03 / mi
shoes: Sense ride 2 red

Half tour of Bradwell route with Dad. Nice route. Haven’t been that hungry after a run for ages. Think I need more fat in diet so I brought 2kg of nut better on a Black Friday sale. Other than that felt pretty good.

7 PM

Strength and conditioning 1:00:00 [1]

Followed by some stretching.

Saturday Nov 21, 2020 #

9 AM

Running 1:22:16 [1] ** 10.13 mi (8:07 / mi) +413m 7:12 / mi
shoes: Salomon sence ride 2 white

Big run on a busy chase. Got bored of trying to run past people, so cut through the brambles and bracken on Sherbrooke.

11 AM

Running warm up/down 17:24 [1] 2.3 mi (7:34 / mi) +59m 7:01 / mi
shoes: Salomon sence ride 2 white

Run home from Broc Hill.

Running 18:21 [2] 0.55 mi (33:22 / mi) +122m 19:45 / mi
shoes: Salomon sence ride 2 white

Broc Hill hill sprints. Of all the deer trods on the hill, why did the old people have to walk down the one I was running up?

4 PM

Running 37:13 [2] * 6.21 mi (6:00 / mi) +152m 5:34 / mi
ahr:168 max:198 shoes: Orange Adidas

Up to Glacial Boulder. Didn’t mean to go that fast. Was meant to be 00:30/mile slower, but it’s no stress. Felt good. Was very busy up Chase Road though.

Friday Nov 20, 2020 #

11 AM

Mountain bike 1:00:00 [1] 12.0 mi (12.0 mph)
(rest day)

Little one between finishing an essay and English. Really lost a lot of bike skill since since starting running more, but i think it was more lack of confidence of riding slippery trails with clips on.

6 PM

Plyometrics 30:00 [1]

Strength and conditioning 20:00 [1]

Just core and a bit of upper body. Not going to stress so much on leg work, just because it’s the same as power hiking up a hill. I think it will be fine to focus on plyometrics with 1 big leg session each week.

Thursday Nov 19, 2020 #

9 AM

Running 2:00:00 [1] ** 13.85 mi (8:40 / mi) +196m 8:18 / mi
shoes: Sense ride 2 red

Acton-Bradley-Stafford on the country lanes and fields. Felt really good and it was good to run on somewhere new, but ran over a bridge with some toxic liquid flowing under it from a dairy farm and spent the rest of the run thinking about the dairy industry and the planet.

Note** was looking back on the cadence and was nearly in the 170 area for the road section; meaning the plyometrics is working as it should.

7 PM

turbo trainer 40:03 [1] 13.12 mi (19.7 mph)

7x30s with 4:30 rest. Felt good.

Wednesday Nov 18, 2020 #

1 PM

Running 1:07:08 [1] ** 8.46 mi (7:56 / mi) +302m 7:09 / mi
shoes: Salomon sence ride 2 white

Easy one after English and before PE twilight. Listening to Led Zepplin for the first half and The Clash for the second. Was good conditions until Jacob’s when it started to rain quite bad, other than that it was a nice outing.

5 PM

Running warm up/down 5:23 [1] 0.71 mi (7:35 / mi) +12m 7:12 / mi
shoes: Orange Adidas

+strides.

Running 26:11 [2] * 4.56 mi (5:44 / mi) +41m 5:35 / mi
shoes: Orange Adidas

New road shoe day. Was a bit sceptical about running on road, but actually felt really good. Didn’t push that hard, but a bit harder than normal. shoes felt good as the last pair I had.

6 PM

Plyometrics 10:00 [1]

Strength and conditioning 10:00 [1]

Core. Between plyometrics sets.

Tuesday Nov 17, 2020 #

9 AM

Running 44:00 [1] ** 5.5 mi (8:00 / mi) +152m 7:22 / mi
ahr:145 max:177 shoes: Sense ride 2 red

Morning one to Broc Coppice and back before school.

1 PM

Running 1:49:03 [1] **** 9.88 mi (11:02 / mi) +1038m 8:19 / mi
ahr:154 max:206 shoes: X-talon orange

Nice one over Wrekin after school. Felt pretty good. Endurance is feeling really good; should be good to add some speed in the new year and see some real progression.

Monday Nov 16, 2020 #

12 PM

Running 1:04:14 [1] ** 7.78 mi (8:15 / mi) +295m 7:23 / mi
shoes: Sense ride 2 red

A very nice route. Good ratio of hill:flat. Think I have found my ideal training volume until late December/early January now. Which should be a little less stressful on the body to get used to it.

4 PM

Running 38:05 [1] ** 4.25 mi (8:58 / mi) +44m 8:41 / mi
shoes: X-talon 230

Dead easy down the canal. Was dead muddy, hence the slower pace.

5 PM

Plyometrics 20:00 [1]
shoes: Bare feet

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