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Training Log Archive: Henerzz

In the 7 days ending Apr 4, 2021:

activity	#	time	miles		km		+m
Running	11	12:35:43	92.0	(8:13)	148.06	(5:06)	2288
road bike	3	1:15:53	15.39	(12.2/h)	24.77	(19.6/h)	135
Total	12	13:51:36	107.39	(7:45)	172.84	(4:49)	2423

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Sunday Apr 4, 2021 #

2 PM

Running 2:12:57 [2] ** 19.0 mi (7:00 / mi) +400m 6:34 / mi
ahr:158 max:173 shoes: Adidas Solar.

Easter run to Grandma’s. Topless all across Chase to Lichfield. Was feeling really good, but felt a bit dehydrated coming into Lich and had two Easter eggs this morning so didn’t feel the best towards the end. Still enjoyed it though. Running felt quite strong for the about 4/5 of the run and even the last 1/5 still felt strong.

Saturday Apr 3, 2021 #

12 PM

road bike warm up/down 11:44 [1] 3.59 mi (18.4 mph) +24m
ahr:136 max:170

Racing some over serious guy on a road bike. Had all the kit and seemed a bit disappointed when he got overtaken with me wearing vans, jeans and jumper. Then he overtook me by cutting through some red lights which seemed silly.

Running warm up/down 10:10 [1] 0.79 mi (12:52 / mi)
ahr:124 max:149

Running 45:21 [4] 4.15 mi (10:56 / mi) +1m 10:55 / mi

4x800(2minutes), 500, 400, 300, 200+8x100.
First 4x800 on my own, then the last part with Ryan. Good to see everyone. Felt much better than Tuesday. First 4 felt relatively easy then the last parts hurt a bit more with the lactic buildup. Left calf is a bit strained, but it will recover fast enough so still going to run on it alongside some light rehab.

1 PM

road bike warm up/down 14:55 [1] 3.4 mi (13.7 mph) +39m
ahr:139 max:169

Friday Apr 2, 2021 #

3 PM

Running 1:04:23 [1] 8.13 mi (7:55 / mi) +98m 7:38 / mi
ahr:143 max:170 (rest day)

Around the Teddesley loop.

Thursday Apr 1, 2021 #

8 AM

Running 40:09 [1] * 4.98 mi (8:04 / mi) +34m 7:54 / mi
ahr:146 max:156 shoes: Adidas Solar.

Fat burner before motorbike MOT. Really enjoy the easy canal runs lately, just get the legs moving with out any major up or downs; it’s even better when it’s dry like today. Quads still aching and it was quite cold for the arms and hands, but still enjoyed it.

5 PM

Running 1:32:32 [1] 11.81 mi (7:50 / mi) +318m 7:14 / mi
ahr:153 max:175

Supposed to be a 30/30 fartlek session, but been a stressful couple weeks at school with exams so decided to let my body rest a bit from that instead of further stressing it physically with a second hard session. Struggled to get out, but once I was warmed up I really felt in a good flow. Could feel the legs, but just in a fatigued sense which is expected before a rest day.
First 3/4 at 7:20/mi, then 8x hill sprints and a nice little jog home past the golf course. Very nice evening; perfect conditions for shorts, base layer and headband.
**Didn't realise how much elevation I had done over the last 7 days in relation to miles. 77miles with nearly 3300m climb. No wonder my quads hurt!

Wednesday Mar 31, 2021 #

7 AM

Running 38:31 [1] 3.85 mi (10:00 / mi) +33m 9:45 / mi
ahr:128 max:147

Recovery jog with Fly down the canal to Acton. She kept chasing the ducks and geese so tired herself out half way in. Was good just to get out with no stress of actually running.

5 PM

Running 1:26:35 [1] 10.77 mi (8:02 / mi) +449m 7:07 / mi
ahr:153 max:172 shoes: Salomon sence ride 2 white

Around the hill route. First topless run of the year! Struggled to get out a bit, but weather was still perfect enough. Felt strong, but quads still hurting a little. Been slacking on the strength work lately just due to having so many exams, but two weeks off school now for Easter so should be able to get a strong block of training in. Feeling confident, just need to work on the main weaknesses: speed, cadence and just general whole body strength, and keep the big endurance. Still have plenty of time before the peak races. Read through the goals I wrote down back in September and still seem to be on track.

Tuesday Mar 30, 2021 #

8 AM

Running 36:00 [1] 5.34 mi (6:44 / mi) +72m 6:28 / mi
ahr:158 max:172

Easy around the road before school. Maybe a little fast before the speed session.

4 PM

road bike warm up/down 16:51 [1] 3.62 mi (12.9 mph) +23m
ahr:137 max:163

road bike warm up/down 32:23 [1] 4.78 mi (8.9 mph) +49m
ahr:119 max:153

Home with a detour past Nan’s for a drink

Running warm up/down 21:31 [1] 1.88 mi (11:27 / mi) +1m 11:25 / mi
ahr:130 max:168 shoes: Brooks wire 5 spikes

Felt a little heavy from yesterday and Saturday.

Running 1:04:56 [3] 7.67 mi (8:28 / mi)
ahr:146 max:182 shoes: Orange Adidas

9x1000m(3minutes)+5x200m.
Perfect conditions, if not a little too hot. Quite enjoyed it, but probably did too much yesterday so couldn’t meet the 3minute intervals I planned. Lesson learnt. No stress though, just got to get use to the track speed again. Should be able to get the sub 5:00-4:50/mi pace next week. Leg form seems near perfect; felt quite efficient. Need to learn to run the easy runs easier and the hard runs harder.

Monday Mar 29, 2021 #

1 PM

Running 1:25:23 [2] 8.6 mi (9:56 / mi) +842m 7:37 / mi
ahr:157 max:183 shoes: Sense ride 2 red

Really nice conditions around the Wrecker route. Was going to do a VK, but didn’t want to kill my legs before tomorrow. Felt strong, but quads hurting on the descents.

6 PM

Running 37:15 [1] 5.03 mi (7:24 / mi) +40m 7:14 / mi
ahr:153 max:166

Around the canal. Soundtrack for today would be ‘today was a good day.’ Everyone said ‘hello’ back on the Wrekin and the Canal; legs felt good too.

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