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Training Log Archive: Henerzz

In the 7 days ending Nov 28:

activity # timemileskm+m
  Running7 12:55:07 70.34(11:01) 113.2(6:51) 3384
  Strength and conditioning 6 6:51:08
  Total9 19:46:15 70.34 113.2 3384
  [1-5]9 18:38:56

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Sunday Nov 28 #

9 AM

Running 4:59:15 [1] 19.19 mi (15:36 / mi) +919m 13:34 / mi
ahr:134 max:178

TRP got cancelled because of the weather (good call tbh) so ShUOC did a long snowy run out in the peaks. Good run, but a lot longer than everyone planned. Knee deep snow for a lot of it and everyone was pretty done by the end. 3eggs for breakfast then didn't have anything on the run, but felt fine. Buses got cancelled due to the weather so ended up walking 5mile home with Alex, Dan, Ed and Alice. Good run. Nice to run in snow, but definitely prefer the summer.

Saturday Nov 27 #

Running 1:00:00 [3] 8.0 mi (7:30 / mi) +950m 5:29 / mi

Warm up 10minute, 10minute at 10%(5minute jog), 10minute at 12.5%(5minute jog), 10minute at 15%(5minute jog), 10minutes at 0% 5:20/mile pace, 10minutes warm down.
Hard session to replace the Baslow Bolt I was meant to do(bus strike and weather meant I couldn’t get there). Felt really good and form was strong, although the 12.5 % and 15% reps were pretty hard and had to have a 30s rest at about 7minutes each time. Long time on the treadmill, but had Rob Warner on a podcast that was pretty funny.

Strength and conditioning 1:30:00 [1]

Leg hypertrophy + stretches after treadmill. Felt good and strong. Kept it lighter due to TRP tomorrow.

Friday Nov 26 #

12 PM

Running 31:26 [1] 3.37 mi (9:20 / mi) +51m 8:55 / mi
ahr:135 max:162

Shakeout run with Alex, Chris and Grace before racing at the weekend (Baslow and TPR for me and Liverpool XC for them.) Good to catch up with some of the Uni athletics club seeing how I don’t get to train with them with being at Hallamshire and Shuoc more. Enjoyed it. Couple strides half way round then east back to the gym.

Strength and conditioning 1:07:14 [1]
ahr:93 max:135

Mobility, bit of upper body, bit of core, more stretches. Feeling goood. Well still pretty ill (unsurprising living in a city), but feel good recovery wise.

Thursday Nov 25 #

5 PM

Running 39:50 [1] 4.11 mi (9:42 / mi) +171m 8:35 / mi
ahr:137 max:167

Recovery/warm up for gym. Thought it was cold so wore the Alpkit down coat, but it was too warm so swapped it for the blue montane one half way round becuase happened to have it in gym bag.

Strength and conditioning 1:09:03 intensity: (1:07:19 @0) + (46 @1) + (58 @2)
ahr:89 max:161

Upper, bit busy. Felt good.

Wednesday Nov 24 #

11 AM

Running 3:08:32 [1] 17.64 mi (10:41 / mi) +860m 9:17 / mi
ahr:139 max:170

Up Rivlin and over to Lady Bower, up over Win Hill and dropping into Hope station. Good run, gloves and t-shirt weather. Bit flat and a bit much on the road, but didn’t have much a plan wear to go, only a time limit. Lots of smoke from the heather control over that hill before the reservoir (I can’t remember the name right now). Felt good, strong, although legs a bit tired from track yesterday.
7 PM

Strength and conditioning 1:02:48 [1]
ahr:101 max:165

Light gym sesh. Leg hypertrophy. Felt strong. Some good 100kg squats again.

Tuesday Nov 23 #

9 AM

Strength and conditioning 1:01:55 [1]
ahr:97 max:141

Morning leg session before biomechanics practical. Felt strong. Content at doing 10rep of 100kg squats now which is cool. Felt good; nice session. Practical was interesting too.
1 PM

Note
(sick)

Bit ill, stuffy nose, some loss of voice etc. Will go track today, but if it feels too rough will leave it and go home, or take it more as strides.
5 PM

Running 26:59 [3] 4.75 mi (5:41 / mi) +1m 5:41 / mi
ahr:154 max:183

Hallamshire session. 6x600m(100float)400m(200m recovery). Definitely ill so surprised how well I ran (although still a bit back from Andy Hayes and Connor Miles). Was meant to be 8sets, but my legs were done after 6. Good session. Nice to train with some faster people.

Running warm up/down 20:27 [1] 2.23 mi (9:10 / mi) +42m 8:40 / mi
ahr:122 max:147

Monday Nov 22 #

3 PM

Strength and conditioning 1:00:08 [1]
ahr:95 max:143

Post run upper and core in a busy gym. Good session, but was a bit hungry after the run. Could have done with some flapjacks or something like that. Still felt good.

Running 1:48:38 [1] 11.05 mi (9:50 / mi) +390m 8:52 / mi
ahr:141 max:179

Was meant to go all the way up to the moors, but it was too dark and cold and I wanted to get to gym and the warmth. Nice route and only needed head torch at the edge of Eccy Wood. Ron Hills and coat needed. Chin and neck got a bit cold, glad I have long hair.

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