Training Log Archive: HenerzzIn the 7 days ending Nov 21, 2021:
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Sunday Nov 21, 2021 #
10 AM
Running 6:11:09 [1] 19.98 mi (18:35 / mi) +1488m 15:05 / mi
ahr:123 max:161
Big day out in the hills, with no plan and a map, as suggested by Dad because I couldn't decide a route.
Started in Edale, straight over Kinder to Snake Path, down to the road and up to Alport towards Bleaklow. straight line back to Edale. 4eggs and two toast for breakfast, 1 Snickers on the last climb and Nan and Grandad's marmalade on a sandwich at train station. 450ml water. Really cool route with about 80% off path and just going off the map. Wore coat throughout because it was COLD. Bit disappointed to not have to use head torch, but really enjoyed it. 1 more big week before a rest.
Started in Edale, straight over Kinder to Snake Path, down to the road and up to Alport towards Bleaklow. straight line back to Edale. 4eggs and two toast for breakfast, 1 Snickers on the last climb and Nan and Grandad's marmalade on a sandwich at train station. 450ml water. Really cool route with about 80% off path and just going off the map. Wore coat throughout because it was COLD. Bit disappointed to not have to use head torch, but really enjoyed it. 1 more big week before a rest.
Saturday Nov 20, 2021 #
1 PM
Running warm up/down 20:00 [1] 2.0 mi (10:00 / mi)
2 PM
Running race 40:04 [3] 6.86 mi (5:50 / mi) +77m 5:39 / mi
ahr:172 max:183
7mile cross country midlands championships. 6th. Just used it as a tempo more than anything at HR of 170-175. Legs a bit tired from treadmill and gym session a couple days ago. Fun 3ft log jump in the wood section, managed to hurdle it clean each time. No rolled ankles. Put a kick in the end to spice it up. 2nd team. Craig looked disappointed to not win the £10,000 team winners trophy. I prefer fell running.
3 PM
Running 10:00 [1] 1.0 mi (10:00 / mi)
Friday Nov 19, 2021 #
8 AM
Running 51:36 [1] 5.49 mi (9:24 / mi) +188m 8:30 / mi
ahr:139 max:169
4 laps of Norfolk Park before breakfast + some strides and drills on football field before online lesson and breakfast. Bit much wearing hat, coat and Ron Hills, but wasn’t too bothering. Enjoyed it, nice morning, might go out for a run in peaks later.
3 PM
Running 1:23:45 [1] 8.31 mi (10:05 / mi) +422m 8:42 / mi
ahr:142 max:167
Bus didn’t come so had to wait an hour for the next one. Nice run down to Hathersage to buy a coat from Alpkit to stick in bag for when waiting for trains and buses after longer runs. Pitch black when dropping in to Burbage was a bit sketchy. Got to the bus stop for 5:15, coat worked well for the wait. Felt pretty good running.
6 PM
Strength and conditioning 54:56 [1]
ahr:96 max:146
Light upper body. Got a bit hungry towards end, so finished and drank protein shake, had a pizza and some fried eggs for tea after.
Thursday Nov 18, 2021 #
4 AM
Strength and conditioning 1:35:00 [1]
Big leg session after treadmill session. Found out that the leg press is my new favourite exercise, a happy 75kg each side for 5x10(1:30) reps. Other highlights being squats and deadlifts and everything else that’s usual, although did do some 30kg 1 leg squats at the end to work on the flimsy ankles. Enjoyed it, felt strong. Wish I had got out in morning for a run though instead of doing work.
4 PM
Running 50:00 [2]
ahr:156 max:184
TREADMILL
10minutes warm up, 2x15(5) minutes uphill at 15% gradient at 2-2:30 hour race pace. 5minutes warm down. Somewhat annoyingly enjoyed the boredom, suffering and gallons of sweating. Was definitely ill last weekend, because felt really strong today. Will for sure put this in the weekly training plan over winter.
10minutes warm up, 2x15(5) minutes uphill at 15% gradient at 2-2:30 hour race pace. 5minutes warm down. Somewhat annoyingly enjoyed the boredom, suffering and gallons of sweating. Was definitely ill last weekend, because felt really strong today. Will for sure put this in the weekly training plan over winter.
Wednesday Nov 17, 2021 #
10 AM
Running 2:13:57 [1] 12.84 mi (10:26 / mi) +707m 8:54 / mi
ahr:145 max:185
Finished research lecture at 11 so decided to run up into Peaks from campus and then get bus home. Had no breakfast to try and get fat burning a bit, but drank some BCAA in lecture which seemed to work well. Real cold up by Stanage, but got a bit nicer after dropping into Hathersage. Missed the bus by 10minutes so had to wait an hour for the 63. Was tempted to get some lunch from Fox House, but decided to eat a big peanut butter and banana sandwich I had made earlier instead. Could do with buying a light synthetic down layer to keep in bag for waiting at bus stop. Got the Columbia down jacket, but it’s a bit heavy and stuffing it in a bag will compact the feathers.
Tuesday Nov 16, 2021 #
11 AM
Strength and conditioning 1:03:09 [1]
ahr:91 max:127
Big lunch session after Biomechanics and before Psychology. Going to be paying for that for a couple days. Good session and felt strong after the week off. Got a bit carried away with deadlifts and tried to work out an estimated 10rm. Did 6 reps at 120kg and that was pretty tough (didn't bother with deadlift 1rm because broken finger felt like it wanted to come off.) Could probably do 4 more fresh. Legs stronger after week off.
6 PM
Running 25:39 [3] 4.48 mi (5:44 / mi) +1m 5:43 / mi
ahr:169 max:197
Session with the Hallamshire group, some fast lads there, coach was saying 20 runners do 14-16min 5k and another 20 do 16-18minutes. One of those confusing sessions that could be made much simpler with the same effect. Legs pretty tired from weekend, but comfortably stayed with the second group for 25 of the 30 minutes. Pulled out early because started to feel calf going and didn't want to risk it. Will try and keep with front group when I don't have 2 races in legs.
Running warm up/down 25:00 [1] 2.2 mi (11:22 / mi)
Monday Nov 15, 2021 #
7 PM
Strength and conditioning 1:11:00 [1]
ahr:82 max:152 (rest day)
Planned on a complete rest day, but was going crazy. Late upper body and core session. Pretty interesting to see how exactly strength has improved over the week off. A bit harder to see with running, but with gym sessions being so specific its much easier to understand the muscle growth.