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Training Log Archive: Henerzz

In the 7 days ending Aug 28, 2022:

activity	#	time	miles		km		+m
Running	8	6:48:51	44.9	(9:06)	72.26	(5:39)	1739
road bike	2	2:07:37	36.44	(17.1/h)	58.65	(27.6/h)	582
walk	1	1:30:00	6.0	(15:00)	9.66	(9:19)
Strength and conditioning	1	1:00:00
Total	12	11:26:28	87.34		140.56		2321
[1-5]	11	9:56:28

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Sunday Aug 28, 2022 #

5 PM

Running warm up/down 15:42 [1] 2.16 mi (7:16 / mi) +41m 6:52 / mi

6 PM

Running warm up/down 15:49 [1] 1.87 mi (8:28 / mi) +31m 8:03 / mi

Running 25:20 [5] 1.25 mi (20:16 / mi) +87m 16:39 / mi

Hills sprints up Brocton. Hokas not really aggressive enough. Too much cushion for sprints.

Saturday Aug 27, 2022 #

10 AM

Running warm up/down 6:36 [1] 0.79 mi (8:21 / mi) +7m 8:09 / mi

Warm down + strides.

Running tempo 30:15 [3] 5.3 mi (5:42 / mi) +100m 5:23 / mi

Round the block loop. PB! Quite nice to know I can still run pretty fast after minimal ‘training’ over summer. Didn’t plan on running that fast, but more to just run at the right intensity (tempo) with 10 minutes to warm up. Felt strong in form, but cadence slightly slow (don’t think the Hoka’s help, but they are pretty comfy shoe). Speed is lacking so could do with doing some short reps next week. Maybe some 30 on 1 off kind of things.

4 PM

road bike 59:37 [1] 18.8 mi (18.9 mph) +198m

Easy hours ride on the Bradley Loop stopped twice, so probably why it was a little slower than normal. Legs a bit tired from this morning, but nice to get a double day down. Bike was good, but would be faster with slick tyres rather than gravel.

Friday Aug 26, 2022 #

5 PM

walk 1:30:00 [0] 6.0 mi (15:00 / mi)

Walk back from work to Ladybower to get bus back. Little bit of running so I actually made the bus. Was a nice rest day walk.

Thursday Aug 25, 2022 #

12 PM

Running 2:47:17 [1] 15.08 mi (11:06 / mi) +802m 9:31 / mi

Long run to work. Through Riv to Stanage pole, then over to Win Hill then to work. Started nicely if not a bit slow, but got to Win Hill and had some back sciatica and pretty dehydrated. Ended up walking most of the way back to work. Still a nice run. Just showing that I need to stretch more again.

Wednesday Aug 24, 2022 #

6 PM

Running 40:01 [1] 6.12 mi (6:32 / mi) +111m 6:11 / mi

Run in the new Hokas. Weird shoes but seem pretty good at lower speeds. Top range of z1 going into z2 but still an easy conversational intensity. Should have done a bit further, but think legs would have been too tired for gym if I had.

7 PM

Strength and conditioning 1:00:00 [1]

Gym session after run. Ploy, calf raise, split squat, squat, press up, plank. Hokas not great for gym and could have done with something before like a BCAA or smoothie. Enjoyed it still.

Tuesday Aug 23, 2022 #

7 PM

Running warm up/down 20:22 [1] 1.95 mi (10:27 / mi) +117m 8:48 / mi

8 PM

Running 36:28 [3] 4.85 mi (7:31 / mi) +171m 6:47 / mi

1minute on/ 1 minute off for 30minutes then sprints up the YHA drive. Legs felt flat, but it’s a start and the felt pretty good after. I think it will be a good winter if I get training right and stay healthy.

Monday Aug 22, 2022 #

8 AM

Running 51:01 [1] *** 5.53 mi (9:14 / mi) +271m 8:00 / mi

Easy morning Riv to start the new training plan. 20 week plan up to Trig Race. Seem to be more motivated for that race more than anything else, probably because I know how hard it would be to beat Gratton on his current form and he will want the trophy back. Felt a bit rough this morning, but have been eating terribly I imagine when the diet gets better and general lifestyle improves should get back to form. Still in a good state of fitness from riding to work and the odd training run so shouldn’t be hard to get back to it.

1 PM

road bike 1:08:00 [1] 17.64 mi (15.6 mph) +384m

Nice ride to work before dinner shift. Bit busy on the road as expected for lunch time.

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