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Training Log Archive: Henerzz

In the 7 days ending Apr 18, 2021:

activity	#	time	miles		km		+m
Running	9	13:11:53	83.04	(9:32)	133.65	(5:56)	3443
Mountain bike	3	3:53:11	47.76	(12.3/h)	76.87	(19.8/h)	943
walk	1	1:30:00	5.0	(18:00)	8.05	(11:11)
road bike	1	40:23	6.85	(10.2/h)	11.02	(16.4/h)	47
Strength and conditioning	2	20:00
Total	13	19:35:27	142.66		229.59		4433
[1-5]	12	18:05:27

3:19

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Sunday Apr 18, 2021 #

11 AM

Running 3:18:58 [1] *** 16.22 mi (12:16 / mi) +1168m 10:02 / mi
ahr:135 max:167 shoes: Sense ride 2 red

Saturday Apr 17, 2021 #

10 AM

Running warm up/down 7:39 [1] 0.81 mi (9:26 / mi) +12m 9:02 / mi
ahr:139 max:146

Running intervals 42:00 [3] 4.62 mi (9:05 / mi)
ahr:131 max:176 shoes: Brooks wire 5 spikes

5x1km@3:00+ 2x400m,2x200m.
Nice group of us today. Felt pretty nice running, but maybe a bit weak on form. Feeling good for next week though.

Running warm up/down 19:19 [1] 1.25 mi (15:27 / mi) +12m 15:00 / mi
ahr:118 max:155

5 PM

Running warm up/down 15:00 [1] 2.0 mi (7:30 / mi) +58m 6:53 / mi
ahr:131 max:168 shoes: S-lab sense 7

Running 1:06:21 [3] *** 7.54 mi (8:48 / mi) +667m 6:54 / mi
ahr:163 max:179 shoes: S-lab sense 7

Wrecker route whilst Mum, Dad, Mary and Fly went on a walk up the main track. Climbing felt strong, besides the Goaty which I walked, fell over on the first steep descent but all the others went quite well. One minute off PB, but not surprising after the hard track session earlier. Dan’s 59 doesn’t seem too hard, but Will Gardner’s 57 might be a bit more of a push.

Friday Apr 16, 2021 #

12 PM

walk 1:30:00 [0] 5.0 mi (18:00 / mi)

Family walk around Shugborough. Walking=harder than running.

6 PM

Running 31:55 [1] 4.39 mi (7:17 / mi) +46m 7:03 / mi
ahr:142 max:163 shoes: Adidas Solar.

Canal loop recovery.

Strength and conditioning 10:00 [1]

Legs

Thursday Apr 15, 2021 #

10 AM

Running 1:09:59 [2] 7.5 mi (9:20 / mi) +343m 8:10 / mi
ahr:142 max:178 shoes: Salomon sence ride 2 white

Warm up to Broc Hill. Old tempo route. 10x10s hill sprints. Warm down.
Felt heavy for the first part of the tempo, but still ran all the hills and at the end felt really good. Only 16s off sub 20 which is a surprising 15s PB for this route. Could easily go sub 20 now and I couldn’t get close before.
Hill sprints were okay too.

Strength and conditioning 10:00 [1]

Core.

5 PM

Mountain bike 57:03 [1] 14.79 mi (15.6 mph) +233m
ahr:145 max:174

Wednesday Apr 14, 2021 #

10 AM

Running 1:57:35 [1] 14.28 mi (8:14 / mi) +352m 7:39 / mi
ahr:150 max:174 shoes: X-tallon 225

6 PM

Mountain bike 1:20:25 [1] 12.17 mi (9.1 mph) +393m
ahr:136 max:184

With Dad and Stodge. Trails and bike are riding very nice

Tuesday Apr 13, 2021 #

10 AM

Running 1:02:10 [3] 6.5 mi (9:34 / mi)
ahr:133 max:173

20x400m@~75s(1minute) +4x200+2x100 strides.
Completely opposite conditions to the last two track sessions. Pretty perfect, if not a little windy. 4 other people running and Bob coaching, but wasn’t busy. Felt quite good and was actually running a couple seconds faster than the 5:00/mi I planned and still felt fine. I like the track feature on the watch, but the GPS isn’t fast enough so the average pacing on each lap is totally out. Only real issue I have found with it so far.

Running warm up/down 15:40 [1] 1.47 mi (10:41 / mi)
ahr:131 max:151

1mile, strides, drills, stretches.

road bike warm up/down 19:47 [1] 3.32 mi (10.1 mph) +16m
ahr:117 max:153

road bike warm up/down 20:36 [1] 3.53 mi (10.3 mph) +31m
ahr:128 max:162

Detour to COOP to get cacao powder for the protein shakes.

6 PM

Running (ORRIENTEERING) 41:43 [1] 4.29 mi (9:43 / mi) +154m 8:45 / mi
ahr:153 max:180 shoes: X-tallon 225

First time doing O since I think the Long O in the Mynd ages ago. Running felt really good, especially over the terrain and more so on the descents, but map reading was as poor as normal. Good getting to the control area then lost it actually finding the control, I will blame it on the the small pieces of tape rather than real controls, but was still good fun.

Monday Apr 12, 2021 #

10 AM

Running 1:43:34 [1] 12.18 mi (8:30 / mi) +631m 7:19 / mi
ahr:149 max:176

Adapted the hill route to have more hills. Even better now. Took a while to get going, but felt quite good for most of the run. Form is getting even better.

5 PM

Mountain bike 1:35:43 [1] 20.8 mi (13.0 mph) +317m
ahr:149 max:212

Afternoon ride. Might regret going that hard tomorrow, but still enjoyed it. Nice conditions and needed the RayBans, but a little cold.

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