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Training Log Archive: Henerzz

In the 7 days ending Dec 12, 2021:

activity # timemileskm+m
  Running10 12:42:49 78.7(9:42) 126.65(6:01) 2829
  Strength and conditioning 5 6:03:52
  Total12 18:46:41 78.7 126.65 2829

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Sunday Dec 12, 2021 #

Note

Had a bit of a lower milage week than planned, but have been beating my legs ups a bit more this week after starting to include the muscular endurance work and had a good bit of speed work. Hopefully closer to about 100mile for the next couple of weeks before tapering down. Back home on Tuesday for a month which will be nice.
11 AM

Running 3:00:14 [1] 13.43 mi (13:25 / mi) +1024m 10:51 / mi
ahr:136 max:173

Out in the peaks with Ed and Fin. Pretty good route and nice to get out with faster guys. Train was the busiest on the way back I have seen. Legs were a bit tired from the ME on Thursday.

Saturday Dec 11, 2021 #

11 AM

Running 42:41 [1] 5.11 mi (8:21 / mi) +69m 8:01 / mi
ahr:141 max:166 (rest day)

With Chris and Alex around Endcliffe. Felt good + some strides.

Strength and conditioning 41:55 [1]
ahr:109 max:142

Light upper endurance.

Running warm up/down 12:19 [1] 1.38 mi (8:55 / mi) +49m 8:02 / mi
ahr:136 max:148

Friday Dec 10, 2021 #

12 PM

Running 15:54 [2] 2.92 mi (5:27 / mi)
ahr:134 max:163

Faster back down. Had some crazy lady shout at me for running ‘too fast’ and said she would make me pay if I hurt her dog, even though it jumped out in front of me and I had to jump over it. Didn’t think I did anything wrong and nothing happened so just ignored her and laughed. She was really mad though for some reason. Legs a bit tired towards the end. Was a bit sloppy in places.

Running 20:27 [3] 2.42 mi (8:27 / mi) +195m 6:45 / mi
ahr:161 max:181

30/30 session up Porter Valley. Should have gone to 25 or 30 and gone a bit further up the road. Still a good session though. Felt alright, but legs still a bit tired from the ME a couple days ago.

Running warm up/down 11:02 [1] 1.22 mi (9:03 / mi) +51m 8:00 / mi
ahr:137 max:148

Running warm up/down 10:00 [1] 2.0 mi (5:00 / mi)

Had some chips after. Not bad chips, but a disappointing portion.
7 PM

Strength and conditioning 1:30:00 [2]

Leg endurance must have forgot to upload it.

Thursday Dec 9, 2021 #

10 AM

Running 2:24:27 [1] 13.77 mi (10:30 / mi) +861m 8:47 / mi
ahr:138 max:173

Was meant to do a treadmill tempo run, but the weather was nice and legs were tired. Bus driver gave me the wrong ticket so ended up taking the bus to Baslow instead of Dore. Really nice route down to Eyam and back up to Fox house. Naving off the watch so went wrong couple times in streets and path crossings. Started to get hungry near the end, but otherwise felt pretty good. Ran strong up the rocky path to Longshaw, so good to see strength work is working.
6 PM

Strength and conditioning 1:30:00 [1]

Upper ME and a bit of core. Hard again. I miss the hypertrophy, but got to get the endurance.

Wednesday Dec 8, 2021 #

7 AM

Running 1:36:39 [1] 7.86 mi (12:18 / mi) +416m 10:34 / mi
ahr:137 max:172

Easy run with some of the SHUOC lot in a freezing slushy rain over Stanage Moor, followed by breakfast buffet at Crosspool. Tough conditions, but stayed pretty low level and under tree cover so wasn't too bad. Legs felt tired at the start, but loosened out after a while.
7 PM

Strength and conditioning 1:30:00 [2]

First ME session of the year. Writing this in the morning and legs feel rough. 100 80kg squats, 100 100kg leg press and 100rep 75kg everything else (10set,10rep,30s recovery). Enjoyed it.

Running warm up/down 20:00 [1] 2.5 mi (8:00 / mi)

Treadmill

Tuesday Dec 7, 2021 #

11 AM

Running 40:00 [1] 4.0 mi (10:00 / mi)

Recovery around Endcliffe. Had a bit of a mare in the morning forgetting my card so couldn't get in gym and forgot watch. Felt good, but a bit cold with the rain. Struggled to fit down coat into bumbag. Lots of dog walkers.
6 PM

Running warm up/down 30:00 [1] 3.5 mi (8:34 / mi)

Run to track.

Running 24:56 [3] 4.29 mi (5:49 / mi) +4m 5:48 / mi
ahr:163 max:184

Hallamshire 600m(100m),400m(200m) really good session running with Alex for most of it, but forgot inhaler and quads were killing from Sunday so dropped after 6/8sets. Feel like the strength is there, but not the power and bounce that I had last summer. Not surprising and it will come later in the season. Focus was on building muscle, now it’s making those muscles have the endurance, then it’s about getting that power.atleast I’m good at being patient.

Running warm up/down 20:00 [2] 2.5 mi (8:00 / mi)

Strides for warm down.

Monday Dec 6, 2021 #

9 AM

Running 37:49 [1] 3.82 mi (9:54 / mi) +160m 8:46 / mi
ahr:138 max:154

Morning jog around Norfolk. Could really feel the legs, but had a late train home so only had about 6 hours of rough sleep, also couldn't figure out if I had my contact lens in, so that didn't help sleep. I think it got blown out on Cardington.
2 PM

Strength and conditioning 51:57 [1]
ahr:109 max:140

Upper body muscular endurance. Ahhh that was painful. Forgot how hard ME is. Going to have a day of core, a day of arms and a day of legs in the ME phase, instead of combining core and arms, just because of the stress it puts on body. Will be better to have some more recovery.

Running 56:21 [2] 7.98 mi (7:04 / mi)
ahr:149 max:179

After lecture treadmill session. 10warm up at 8:00mi, 30at 6:55/mi easy pace, 10at 5:50/mi MP, 5at easy pace, 2x2:30 at 5:10/mile, 9:00mi warm down. Quite enjoyed it, was a bit more interesting than doing 50minute at easy pace. Legs were dead at the start, but after the warm up I felt fine. Also just saw that Wolves are playing Sheffield United same day as trig race so that will be cool to watch.

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