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Training Log Archive: Henerzz

In the 7 days ending Feb 21:

activity # timemileskm+m
  Running9 12:39:43 92.97(8:10) 149.61(5:05) 3573
  walk3 2:18:28 6.31(21:57) 10.15(13:38) 82
  Strength and conditioning 4 2:05:00
  Mountain bike 1 1:40:35 14.29(8.5/h) 23.0(13.7/h) 486
  turbo trainer2 1:10:00 13.0 20.92
  Total18 19:53:46 126.57 203.69 4141
  [1-5]16 17:35:18

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Sunday Feb 21 #

10 AM

Running 17:15 [1] 2.16 mi (7:59 / mi) +35m 7:36 / mi
ahr:149 max:171 shoes: S-lab sense 7

Running 1:49:51 [2] ** 15.88 mi (6:55 / mi) +451m 6:21 / mi
ahr:159 max:176 shoes: S-lab sense 7

Trig race route. Was running really well up to Castle Ring, saw dad by the campsite and he gave me some water, but started to struggle a bit by the bottom of Sherbrooke and all the way back to Milford. A little disappointed to be some minutes behind Gratton’s record, but can’t really complain after coming off 3x~100mile/3000m weeks. Cadence was quite poor again so should work on that again through March.

walk 35:01 [0] 2.16 mi (16:13 / mi) +48m 15:10 / mi
ahr:110 max:140 shoes: S-lab sense 7

Walk home almost feeling like I was high again because of all the endorphins and fatigue.

Saturday Feb 20 #

10 AM

Running 1:48:03 [3] ** 14.12 mi (7:39 / mi) +363m 7:05 / mi
ahr:157 max:187 shoes: Orange Adidas

Warm up to Stepping Stones. 20x1minute(2minutes) fartlek. Warm down home with some strides.
Felt pretty good, but it was very windy for about half of the reps. Good mix of up, down and flat. Last full repetition session before starting intervals next month. Feel like I would have gained more with a track to do some sessions on, but i think I made the most of it with what I could.
5 PM

Running 40:00 [1] 5.03 mi (7:58 / mi) +62m 7:40 / mi
ahr:141 max:155

Wasn’t really feeling it. Struggled to get out, then got ran in to by some kid riding his bike on the pavement, the wind was bad and I just couldn’t get the legs going fast. Decided at the bottom of Baswich to make it a recovery run. Legs felt fine, just didn’t have the energy.

Friday Feb 19 #

12 PM

Strength and conditioning 30:00 [1]
shoes: On cloudflow

20minutes of core. 10minutes of legs. Pretty painful despite being a short session.
3 PM

Mountain bike 1:40:35 [1] 14.29 mi (8.5 mph) +486m
ahr:138 max:175 (rest day)

Very windy and hard going, and legs were tired after the strength work. Still felt some food flow and skill on the trails though.
5 PM

walk 40:00 [0] 1.6 mi (25:00 / mi)

With Fly.

Thursday Feb 18 #

9 AM

Running hills 1:42:52 [3] ** 10.77 mi (9:33 / mi) +1040m 7:21 / mi
ahr:162 max:182 shoes: S-lab sense 7

14 minute warm up, 4x14minute Wrekin (recovery on the down).
Took a while to get warm because of the cold ride up, but felt pretty good once I got going. Left ‘broken’ foot was pretty bad so took it quite easy on the rocks. Hopefully it goes back to normal again soon. Normally goes bad for a while, then the bone goes back and it feels fine for some months.
**Somehow got a PB going up, even without the effort. Dan is only 2minutes faster on Strava. Could probably get that if I was recovered. Feeling pretty strong now, but still feel like a lot could be gained as training goes on.

Running warm up/down 23:31 [1] **** 1.88 mi (12:30 / mi) +85m 10:58 / mi
ahr:136 max:155 shoes: S-lab sense 7

Sketchy descent going off the top. Bit slippery in the S-labs.
4 PM

Running 38:55 [1] 5.4 mi (7:12 / mi) +83m 6:53 / mi
ahr:150 max:168 shoes: Adidas Solar.

Easy 40 on the road. Always seems weird how I can feel safer running in the clag on a mountain, but always feel like I’m going to get run over each time I cross a busy road. Felt good running.

Wednesday Feb 17 #

8 AM

Running 1:35:22 [1] ** 12.82 mi (7:26 / mi) +298m 6:56 / mi
ahr:154 max:171 shoes: Adidas Solar.

Easy one up Sherbrooke, down Abraham’s, and over Broc Coppice. Felt good, but hamstring felt tight.
10 AM

Strength and conditioning 25:00 [1]
shoes: On cloudflow

Legs whilst watching a Loughborough virtual open day.
5 PM

walk 1:03:27 [0] 2.55 mi (24:53 / mi) +34m 23:53 / mi
ahr:83 max:109 shoes: Salomon sence ride 2 white

With Fly down the canal.
7 PM

turbo trainer 40:00 [2]
ahr:150 max:165

10minutes warm up at 150, 20 at 250, and 10 at 200
Felt my hamstring hurting a bit early, so just keeping it safe and avoiding a second run today. Felt good, but got a bit bored after about 30minutes. Probably won’t be a 100mile week now.

Tuesday Feb 16 #

9 AM

Running 1:29:00 [3] ** 8.33 mi (10:41 / mi) +511m 8:58 / mi
ahr:149 max:190

Satnall Hill reps up the old access road. 10x1:45(3:30) rest. Felt pretty good. Was quite a good hill for it. Felt better after than when I started.
10 AM

Strength and conditioning 25:00 [1]

Shoulder workout because they felt weak on the hill reps today. Felt pretty good doing it straight after the run today, I guess because I was already warmed up and didn’t need as much motivation.
6 PM

Running 40:39 [2] 6.34 mi (6:25 / mi) +69m 6:12 / mi
ahr:158 max:170

Night one around the road. Arms were a bit tired after the strength work so form wasn’t the best, but legs felt quite good.

Monday Feb 15 #

8 AM

Running 1:34:15 [1] 10.24 mi (9:12 / mi) +576m 7:50 / mi
ahr:149 max:175 shoes: X-talon 230

Nice and easy around the Sherbrooke hills. Felt pretty good, but legs were tired after yesterday.
2 PM

Strength and conditioning 45:00 [1]
shoes: On cloudflow

35legs. 10core.
6 PM

turbo trainer 30:00 [2] 13.0 mi (26.0 mph)

5min at 150w. 5min at 200w. 5min at 250w. 5min at 300w. 5min at 350w. 5min at 265w.
Tough session all at above 90rpm. Should have really gone on a run, but didn’t have motivation and left it too late. Guess it’s good to spice up the training though, and I’m sure it’s going to be good for the ascending strength.

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