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Training Log Archive: Henerzz

In the 7 days ending Dec 19, 2021:

activity # timemileskm+m
  Running8 8:07:39 51.83(9:25) 83.41(5:51) 2187
  Mountain bike 2 2:44:39 25.38(9.2/h) 40.85(14.9/h) 551
  Strength and conditioning 3 2:13:16
  road bike1 1:06:39 17.71(15.9/h) 28.5(25.7/h) 349
  turbo trainer1 43:08 15.41(21.4/h) 24.8(34.5/h)
  Total11 14:55:21 110.33 177.55 3087

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Sunday Dec 19, 2021 #

10 AM

Running 13:17 [4] 2.38 mi (5:35 / mi)
ahr:153 max:184

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

2 PM

road bike 1:06:39 [2] 17.71 mi (15.9 mph) +349m
ahr:157 max:188

Saturday Dec 18, 2021 #

Note
(rest day)

Friday Dec 17, 2021 #

12 PM

Mountain bike 2:06:18 [1] 19.34 mi (9.2 mph) +483m
ahr:130 max:174 (injured)

First half with Dad around Chase. On the singlespeed Stanton. Was riding really well, pretty fast and can still wheelie. Always satisfying to overtake 180mm full sus, £10,000+ e bikes on a steel bike with 140mm up front and not much else.
Badgerslade has been destroyed by forestry commission which is annoying. Could argue that it’s a working forest, but don’t understand why they have to destroy the forest roads and spill oil everywhere, particularly with the amount of deer, squirrels etc out at the moment.
6 PM

turbo trainer 43:08 [1] 15.41 mi (21.4 mph)
ahr:145 max:166

Turbo session watching Tyson Fury documentary. Legs felt it, even if the heart rate stayed low.

Thursday Dec 16, 2021 #

8 AM

Strength and conditioning 51:56 [2]
ahr:102 max:163 (injured)

Leg ME not as good as the gym with the big weights, but it will do for a month.

Running 1:21:48 [1] 9.87 mi (8:17 / mi) +241m 7:42 / mi
ahr:143 max:167

Was meant to be a long run, but legs weren’t feeling it after yesterday so cut it a bit short. Still a nice run and felt pretty good after legs had loosened towards the end.
7 PM

Running 34:35 [2] 5.22 mi (6:37 / mi) +43m 6:28 / mi
ahr:153 max:166

Nice steady run on the roads around Stafford. Put a calf sleeve on and it’s made a massive difference. Felt a lot fresher than this morning. Probably a bit on the fast side, but enjoyed it. Will try the long run tomorrow at race pace, but if the calf hurts I will just take it easy and get the miles in.

Wednesday Dec 15, 2021 #

8 AM

Running 25:46 [3] 0.69 mi (37:21 / mi) +153m 22:07 / mi
ahr:129 max:170 (injured)

Cycled down to Harts Hill to do a hill sprint 10x10s(2minutes) session. Good excuse to try out Dad’s new VJs. Felt like a pretty easy session and I would have preferred a 30/30 session with less recovery, but just don’t have that bounce and need to work on the power a bit. Just one of those sessions, although still enjoyed it. Wish I had got out an hour earlier though.
**The shoes felt like they were the best all round fell racing shoe. Don’t have as much grip as a mudclaw on mud and grass, not as much grip and protection on rocks as the XTRM or Scott Supertrack and it’s heavier than an X-talon, but it has bits of all those shoes in it and I didn’t feel like rolling my ankle best. Do quite like the look of the NVii, but never tried them and cost too much for me to buy and not like.

Mountain bike warm up/down 18:21 [1] 3.04 mi (9.9 mph) +68m
ahr:110 max:145

Mountain bike warm up/down 20:00 [1] 3.0 mi (9.0 mph)

6 PM

Strength and conditioning 13:27 [1]
ahr:88 max:100

Light core before tea. Will do some leg ME tomorrow.

Running warm up/down 16:33 [1] 0.81 mi (20:26 / mi) +1m 20:21 / mi
ahr:119 max:146

Running 40:32 [3] 4.92 mi (8:14 / mi)
ahr:148 max:182

Brilliant solo session today. 15x400(1minute rest) first two at 80, then 75-70 till the 5th rep, then sub 70 for the last 10. 5x200(1minute) at sub 30s. Felt really good even after the hill session this morning. Felt strong running at 4:40pace which is a good confidence boost ahead of the bigger races in the new year and even Coach Bob said I was running well.

Running 26:23 [1] 1.77 mi (14:54 / mi)
ahr:116 max:139

Tuesday Dec 14, 2021 #

8 AM

Running 1:52:53 [1] 11.11 mi (10:10 / mi) +784m 8:20 / mi
ahr:137 max:168

Across Stanage, down to Hathersage and up Paddley Gorge. Had to check map on Stanage because the clag was that bad I couldn’t see the trig, although after dropping about 50m the view was fine. Ran in the old Sense Ride because left calf was a bit tight from the session yesterday (nothing serious) and didn’t want a wet and muddy shoe to take on the trains home to The Shire, but the grip was pretty deadly in places because of the off camber mud. Overall nice run and didn't have to wait for buses.

Monday Dec 13, 2021 #

10 AM

Running 41:07 [1] 4.06 mi (10:08 / mi) +121m 9:16 / mi
ahr:140 max:177

Recovery around Norfolk Park + some long strides drills before a hard treadmill session planned after uni. Felt alright, was good to stretch the legs out.
2 PM

Strength and conditioning 1:07:53 [2]
ahr:109 max:158

Leg endurance. Bit tired and hungry after the treadmill session, but still some good weight lifted. Quite busy.

Running 1:14:45 [3] 8.5 mi (8:48 / mi) +844m 6:43 / mi
ahr:150 max:179

Treadmill session. 10 minute warm up, 3x10 minute at 15% and 9:00/mi (5min jog), 1x10minute at 5:05/mi. 5minute warm down.

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