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Training Log Archive: Henerzz

In the 7 days ending Feb 7:

activity # timemileskm+m
  Running11 14:01:24 103.66(8:07) 166.82(5:03) 3167
  Strength and conditioning 3 1:10:00
  Mountain bike 1 46:34 8.41(10.8/h) 13.53(17.4/h) 136
  turbo trainer1 35:01 9.56(16.4/h) 15.39(26.4/h)
  muscular endurance1 30:00
  Total15 17:02:59 121.63 195.74 3303
  [1-5]15 16:23:00

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Sunday Feb 7 #

10 AM

Running 2:13:34 [2] ** 19.52 mi (6:51 / mi) +453m 6:23 / mi
ahr:158 max:173 shoes: Adidas Solar.

30k run to Grandma’s for lunch at trail marathon pace. Felt good, but had a little too much porridge for breakfast so felt heavy for the first 10km. A bit dehydrated at the start, so had some water at Tackeroo and was fine after. Quite busy out and had a big headwind the whole way. Quite enjoyed it really.

Saturday Feb 6 #

10 AM

Running warm up/down 25:02 [1] 2.93 mi (8:33 / mi) +95m 7:46 / mi
ahr:154 max:175 shoes: Dad’s mudclaws.

Running hills 57:57 [3] 2.41 mi (24:03 / mi) +815m 11:44 / mi
ahr:140 max:183 shoes: Dad’s mudclaws.

20xHarts Hill (Recovery on the down).
First 15 running; last 5 power hiked, but at a good intensity with less recovery. Don’t think I have done a hill session that long with that many reps, but really enjoyed it. Seemed to be the perfect steepness and duration for being able to run, but with a lot of effort, and the descent is loamy and fast. Legs felt quite good all the way until the end. Lots of walkers being curious and amazed at why I was running up and down a steep hill. Saw a guy in full Salomon trail running kit with a race vest who didn’t look very experienced running down hills, and 3 separate people running with masks on! Was quite funny to watch. A good start to the weekend.

Running warm up/down 25:57 [1] 2.92 mi (8:53 / mi) +104m 8:00 / mi
ahr:145 max:164 shoes: Dad’s mudclaws.

4 PM

Running 47:46 [1] 7.09 mi (6:44 / mi) +125m 6:23 / mi
ahr:156 max:170 shoes: Orange Adidas

Easy afternoon on the road. Felt fine. Did throw in some effort up to Weeping Cross, which made the average heart rate 2bpm too high, but I’m sure it’s not going to kill me and it was worth it. Was a good rest from coursework.

Friday Feb 5 #

9 AM

Running 1:12:36 [1] 7.83 mi (9:16 / mi) +314m 8:15 / mi
ahr:143 max:161 (rest day) shoes: X-talon 230

Planned on running to the Butts Trig, but ended up running on the Brocton deer trods. Enjoyed it. Legs could feel the last week of training.
6 PM

Strength and conditioning 30:00 [1]
(rest day)

Core work. Struggled a bit for motivation. Keep getting trapped by social media, so going to try and cut down on it a bit.

Thursday Feb 4 #

9 AM

Mountain bike warm up/down 22:05 [1] 3.46 mi (9.4 mph) +69m
ahr:130 max:163

Dropped the socks I was going to use in Fly’s water bowl. A bit annoying. Locked bike to a tree at Stepping Stones. Worked well.

Running warm up/down 20:09 [1] ** 1.63 mi (12:22 / mi) +90m 10:33 / mi
ahr:138 max:156 shoes: S-lab sense 7

Running 39:34 [3] ** 6.29 mi (6:17 / mi) +108m 5:58 / mi
ahr:158 max:176 shoes: S-lab sense 7

Split tempos: 3x2mile(2minutes) up and down Sherbrooke.
Legs were a bit tired from the turbo yesterday so not really fast enough on the splits. Pretty slow coming back down because legs just didn’t have the power and I have probably lost a lot of skill at descending fast. Quite enjoyed it though. Gradually got busier throughout the run, but It’s a good thing to see people enjoying the valley.

Mountain bike warm up/down 24:29 [1] 4.95 mi (12.1 mph) +67m
ahr:146 max:186

Saw a guy riding his bike down the Milford road with a mask on.
5 PM

Running 49:50 intensity: (27:53 @0) + (13:07 @1) + (8:44 @2) + (6 @3) 6.38 mi (7:49 / mi) +57m 7:36 / mi
ahr:142 max:171

Bit slower than planned, but Mark and James ran past when I was just leaving and they asked if wanted to go with them. Was good to have some company on a run for a change. Also did some mobility work before which seemed to help a bit.
6 PM

muscular endurance 30:00 [2]
shoes: On cloudflow

Whilst watching a video of Eddie Hall talking about his blood test. Was pretty interesting. Did make me wonder if I’m actually eating the right things.

Wednesday Feb 3 #

8 AM

Strength and conditioning 20:00 [1]

12 PM

Running 1:41:25 [1] ** 13.61 mi (7:27 / mi) +351m 6:54 / mi
ahr:154 max:177 shoes: Adidas Solar.

Down to Brocton, through to Haywood, back round to Bednall and back home. Felt pretty good, but Dad texted me half way through to say someone had beaten my 5 trigs FKT. Don’t feel I was particularly fast at all last summer. I’m for sure in a much better state of fitness now with the better training and higher volume. Shouldn’t be too difficult to get back after lockdown eases. Sub 2:55 would be doable. Sub 2:50 is a target. 2:45 would be really cool. Would be a good training for summer races too, but also want to get another sub 2:50 40km out of the way sometime.
6 PM

turbo trainer 35:01 intensity: (12:06 @0) + (19:28 @1) + (3:27 @2) 9.56 mi (16.4 mph)
ahr:138 max:158

Easy on the turbo. Felt good.

Strength and conditioning 20:00 [1]

Tuesday Feb 2 #

9 AM

Running 1:31:53 [4] * 10.49 mi (8:46 / mi) +134m 8:25 / mi
ahr:142 max:181 shoes: Orange Adidas

Beginning to accept I’m not a sprinter now, but enjoyed that session. Lazar lane worked quite well as a temporary track, but it has a little too much climb and was a bit windy and cold. Empty besides 3 walkers. Also had a nice view of a misty Satnall Hills for company. Felt quite good, but my hands were cold even with gloves.
Warm up: 25minutes.
15x1minute (2minutes)
5x30second (1minute)
Warm down: 15minutes.
4 PM

Running 41:43 [1] 4.48 mi (9:19 / mi) +105m 8:41 / mi
ahr:144 max:161

Rainy fat burner down to Oldacre and then up and over the spurs a bit. Very muddy. Pretty much calf deep all the way past the golf course. Felt good.

Monday Feb 1 #

8 AM

Running 41:26 [1] ** 4.79 mi (8:39 / mi) +124m 8:00 / mi
ahr:142 max:159

Dead easy morning fat burner around Oldacre. A bit muddy down the bridle way and finally found a ditch I could never find on one of the old O courses (i think it was mapped wronged). Felt fine.
3 PM

Running 1:32:32 [1] ** 13.29 mi (6:58 / mi) +292m 6:31 / mi
ahr:152 max:187 shoes: Adidas Solar.

Easy up Abraham’s and down Sherbrooke. Legs still had a bit of painful DOMS from ME on Saturday, but felt pretty good still. Had too much sourdough and crisps for lunch and stomach felt terrible; it was as if I was going to explode. Would have been 00:15/mi quicker without that. Although the sunset was a nice distraction from it. Overall, it was a very nice evening out, and felt a bit like summer apart from my hands freezing by the end.

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