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Training Log Archive: Henerzz

In the 7 days ending Mar 21, 2021:

activity	#	time	miles		km		+m
Running	10	13:54:42	101.85	(8:12)	163.91	(5:06)	3505
Strength and conditioning	4	1:05:00
Mountain bike	1	42:24	9.21	(13.0/h)	14.82	(21.0/h)	184
muscular endurance	1	30:00
Total	13	16:12:06	111.06		178.73		3689

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Sunday Mar 21, 2021 #

10 AM

Running 2:51:59 [2] *** 20.01 mi (8:36 / mi) +1082m 7:22 / mi
ahr:153 max:174 shoes: Sense ride 2 red

Two laps of the Hilly route from Broc Hill. Pretty tough route, but still enjoyed it. Saw Coach Bob at Oat Hill and said 'hi' to him. Felt good after a nice big 3 weeks. Happy for a rest week now, before track opens next week.
**Was going to have a go at the 5 Trigs next week, but the route has got pretty boring for a record now with everyone going up the main road from Roaches to Axe Edge and missing out the Cat and Fiddle. Going to set a new target, maybe a fast go at a Gill Harris or LMV. I don't know yet. Feeling fit though, but still not near peak.

Saturday Mar 20, 2021 #

10 AM

Running 1:35:57 [3] 13.52 mi (7:06 / mi) +86m 6:58 / mi
ahr:162 max:193

Warm up, 40x30/30, warm down.
Struggled to get out, but felt pretty good during the actual session. Speed feels like it is getting somewhere now. Cadence is still a bit lazy, but focusing on strength before sorting it out fully.

12 PM

Strength and conditioning 20:00 [1]

Core after run.

5 PM

Running 1:00:16 [1] 5.94 mi (10:08 / mi) +244m 9:00 / mi
ahr:135 max:164

After watching Ireland beat England in the rugby. 5x hill reps of Broc Hill, then 5x10s hill sprints. Recovery walk back down to the bottom. A bit messy and probably should have just done 10xhill sprints. Not the best, but not too bad.

Friday Mar 19, 2021 #

8 AM

Running 1:11:29 [1] 8.65 mi (8:16 / mi) +259m 7:33 / mi
ahr:145 max:166 (rest day)

Recovery run up to the trigs and back over Broc Coppice before school. Felt quite good.

6 PM

muscular endurance 30:00 [1]

Strength and conditioning 10:00 [1]

Thursday Mar 18, 2021 #

8 AM

Running 1:38:37 [3] 11.22 mi (8:47 / mi) +425m 7:52 / mi
ahr:154 max:189 shoes: S-lab sense 7

Warm up- 15x1min(1min) +20minutes Kenyan hills- warm down.
Quite enjoyed that. Not many people out. Misty. Felt good. A bit weak on the hills though. A little technical to run sub 5:00 on the way back down Sherbrooke. Spent 4 hours to write a sociology essay draft, so didn’t have much motivation for a second run.

Wednesday Mar 17, 2021 #

1 PM

Running 1:16:12 [1] 8.69 mi (8:46 / mi) +525m 7:23 / mi
ahr:150 max:177

Easy little hill run between lessons. Bit of a struggle, but enjoyed it. Cut a couple of hills I was going to do out at the end so i wasn’t late for PE

6 PM

Mountain bike 42:24 [1] 9.21 mi (13.0 mph) +184m
ahr:149 max:192

Evening recovery ride whilst the Guinness stewed the vegetables. Really nice evening for it. Saw Stodge out and then Bob, but had to get home for the stew, so couldn’t stop and talk.

Tuesday Mar 16, 2021 #

8 AM

Running 37:07 [1] 4.72 mi (7:52 / mi) +33m 7:42 / mi
ahr:148 max:169

Morning easy run to Acton. Decided to move my speed session to this afternoon so I can revise for the PE test next week and not be late for sociology. Felt good. Very sticky mud for the whole run.

4 PM

Running 1:33:37 [3] ** 12.74 mi (7:21 / mi) +261m 6:55 / mi
ahr:156 max:185 shoes: Orange Adidas

Warm up, 17x2min(1minute)+5x30s, warm down.
Pretty weak session today. Enjoyed it and the weather was nice, but didn’t have the motivation to push as hard as I needed. The slippery conditions underfoot didn’t help either. Felt fine.

Strength and conditioning 20:00 [1]

Short after run core.

Monday Mar 15, 2021 #

8 AM

Running 43:10 [1] ** 6.03 mi (7:10 / mi) +135m 6:42 / mi
ahr:153 max:172 shoes: Adidas Solar.

Morning run before school. Left a bit late, so didn’t have time for breakfast. I will just have a bigger lunch later. Felt pretty good. Had a decaffeinated coffee instead of a normal one and definitely felt a placebo.

5 PM

Running 1:26:18 [1] *** 10.32 mi (8:22 / mi) +455m 7:21 / mi
ahr:149 max:171 shoes: X-tallon 225

First down to Brocton with Dad, then did the hilly route. Felt quite good. A little lazy on the hills, but not too bad.

Strength and conditioning 15:00 [1]

Post-run legs before tea.

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