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Training Log Archive: Henerzz

In the 7 days ending Jan 24, 2021:

activity	#	time	miles		km		+m
Running	9	12:25:47	87.62	(8:31)	141.01	(5:17)	2829
Strength and conditioning	2	1:59:29
turbo trainer	3	1:21:33	29.26	(21.5/h)	47.1	(34.6/h)
Mountain bike	1	49:53	11.54	(13.9/h)	18.57	(22.3/h)	222
muscular endurance	1	28:34
Plyometrics	2	20:58
Total	16	17:26:14	128.42		206.68		3051

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Sunday Jan 24, 2021 #

9 AM

Running 2:10:43 [2] **** 15.6 mi (8:23 / mi) +356m 7:49 / mi
ahr:157 max:180 shoes: Adidas Solar.

Planned to run to Grandma's at sub 7:00/mi with 1hour at marathon pace, but snow meant that mum wouldn't be able to get there. Planned on going to Castle Ring and back, but decided to head back home at the bottom of Kitbag Hill. Very tough condition, but felt pretty good. Recovery week now.

3 PM

Strength and conditioning 1:08:39 [1]
ahr:103 max:150 shoes: On cloudflow

Good long session.
Legs, arms, shoulders and core.

Plyometrics warm up/down 14:59 [1]
ahr:127 max:160 shoes: On cloudflow

Saturday Jan 23, 2021 #

9 AM

Running 1:44:18 [3] *** 8.49 mi (12:17 / mi) +611m 10:02 / mi
ahr:151 max:183 shoes: Dad’s mudclaws.

20x30s(1minute) hill reps. First 10 high power, low cadence and the second 10 low power, high cadence. Legs were tired from ME yesterday and I guess core felt a bit weak, but felt good in every other way. Maybe a little low of intensity because of the steepness and condition of the climb. Also got caught in a snowstorm on the warm down so ended up putting my buff as a mask.

4 PM

Running 40:48 [2] * 6.81 mi (5:59 / mi) +105m 5:43 / mi
ahr:152 max:170 shoes: Adidas Solar.

Comfy one around the road in the new shoes. Probably a little on the fast side, but didn’t push into threshold at any point. HR monitor took a while to warm up. Felt good, but cadence was a little slow.

Friday Jan 22, 2021 #

11 AM

Running 1:13:31 [1] ** 7.01 mi (10:29 / mi) +280m 9:20 / mi
ahr:138 max:168 (rest day)

Very easy recovery jog. Was going to take fly, but she’s poorly after drinking out of the canal. Walked up the hills and had a 5minute sit down because there was a good view and the weather was nice. Couldn't really get much easier without calling it a hike. Conditions were muddy, but perfect in the sky. Quite enjoyed it.

6 PM

muscular endurance 28:34 [2]
ahr:115 max:138

Wasn’t as bad as last weak, but still grim. Felt good though.

turbo trainer warm up/down 5:06 [1] 1.46 mi (17.2 mph)
ahr:107 max:126

Thursday Jan 21, 2021 #

9 AM

Running 1:33:46 [3] ** 11.56 mi (8:07 / mi) +265m 7:34 / mi
ahr:154 max:209 shoes: S-lab sense 7

35 warm up.
20x30s(1minute)
Warm down.
Over the deer lawns for a speed session. Slippery because of the storm and snow so speed is quite slow, but the effort was still pretty hard. Quite enjoyed it and felt really good.
Top pace on each rep(Min/mile)-5:12, 5:04, 5:16, 4:58, 4:53, 4:44, 4:47, 5:00, 4:47, 4:57, 4:54, 4:36, 4:36, 4:57, 4:31, 4:36, 4:34, 4:50, 4:22, 4:54, 4:26. Far off track pace, but not bad on that terrain.

10 AM

Plyometrics 5:59 [1]
ahr:126 max:164

After run drills.

4 PM

Running 40:30 [1] * 6.12 mi (6:37 / mi) +119m 6:14 / mi
ahr:152 max:169 shoes: Orange Adidas

Road run up Chase Road to Glacial Boulder, down the fire road to Broc Coppice and back down Chase Road. Felt really good and I don’t know how I kept my HR that low. Cadence was great for me and felt really efficient. Lots of baby deer (which somehow put ‘baby shark’ in my head all the way to 7 Stars) and not many cars on Chase Road. A very nice run.

Wednesday Jan 20, 2021 #

8 AM

Strength and conditioning 50:50 [1]
ahr:102 max:152 shoes: On cloudflow

Little session before English lesson. Started with some plyometrics for warm up and then went on to some more weighted leg work before finishing with core.

11 AM

Running 1:27:08 [2] ** 11.57 mi (7:32 / mi) +287m 7:00 / mi
ahr:157 max:172 shoes: Salomon sence ride 2 white

Really enjoyed this one. Felt pretty good, but heart rate was a little high, I think because of the high winds and bit of rain. Muddy in places and I think the mid soles on these shoes are on their last miles.

7 PM

turbo trainer 41:27 [1] 15.72 mi (22.8 mph)
ahr:137 max:167

Easy fat burner on the turbo. Felt good. Was too wet and dark to run.

Tuesday Jan 19, 2021 #

8 AM

Mountain bike 49:53 [1] 11.54 mi (13.9 mph) +222m
ahr:139 max:161

Morning ride around Brocton. Felt pretty good. Really enjoying the riding lately and it should in theory be good for climbing strength in running.

3 PM

Running 54:52 [3] 7.76 mi (7:04 / mi) +124m 6:44 / mi
ahr:166 max:192

12x1mimute(2minute) recovery. A bit wet and quite windy so struggled to get the speed up. Felt okay though. Legs are a bit tired, but went pretty hard on the bike this morning and yesterday morning.

Monday Jan 18, 2021 #

8 AM

turbo trainer 35:00 [2] 12.08 mi (20.7 mph)
ahr:138 max:169

Morning session whilst bread was in the oven. Felt good.
5minutes warm up.
4x5min(2:30min).

12 PM

Running 2:00:11 [1] *** 12.7 mi (9:28 / mi) +682m 8:07 / mi
ahr:141 max:165 shoes: X-tallon 225

Just focused on getting the climb in and didn't bother with speed or going hard. Power-hiked the hills just to keep it easy.

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