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Training Log: Henrywebb

In the last 7 days:

activity	#	time	miles		km		+m
Running	10	4:46:18	31.91	(8:58)	51.35	(5:35)	688
Mountain bike	2	3:00:28	25.66	(8.5/h)	41.3	(13.7/h)	761
climbing	1	1:30:00
Orrientering	1	1:01:33	4.78	(12:53)	7.69	(8:00)	273
Total	12	10:18:19	62.35		100.34		1722
[1-5]	12	9:03:44

2:36

0:00

Wednesday Feb 19 #

6 PM

Running tempo (Run&Ride tempo. ) 33:23 [4] * 5.4 mi (6:11 / mi) +93m 5:52 / mi
shoes: S-lab sense 7

Fairly sustainable pace with Matt. Legs didn’t feel too heavy after the intense session yesterday.

7 PM

Running warm up/down 38:29 [3] 3.36 mi (11:27 / mi) +95m 10:32 / mi

Nice change from normal gym strength and conditioning. But I have lost so much strength and technique since I last climbed. Managed a couple reds but mostly blues as there was only a couple blacks up. Good core and upper body. But will probably do some more legs after track tonight.

6 PM

Running intervals 24:14 [4] 3.11 mi (7:48 / mi) +5m 7:45 / mi
shoes: F-lite 195

12x400m with 1 minute rest with Lee at a fast 70s Lap/. Felt pretty good. Started to hail quite bad so the vest was stinging my arms quite a lot in the last 3laps.

Running 7:04 [3] 0.7 mi (10:05 / mi)

Techniques. X5

7 PM

Mountain bike 23:38 [3] 3.48 mi (8.8 mph) +44m

Hands were stinging terribly. That’s how cold it was.

Running 1:46 [3] 0.25 mi (7:04 / mi)

Hasty couple laps. Before sprinting home on bike.

Monday Feb 17 #

3 PM

Running 52:52 [3] 5.11 mi (10:21 / mi) +161m 9:26 / mi

10 PM

Note

Too tired to do strength and conditioning tonight. I will di it tomorrow instead. Might go climbing if mum wants to go Birmingham.

Sunday Feb 16 #

12 PM

Orrientering 1:01:33 [3] *** 4.78 mi (12:53 / mi) +273m 10:56 / mi
shoes: XTRM (2nd pair)

Nice bit of practice over haywood Warren on an old m18e map. Focused on slowing down and staying in contact. Felt better than normal, but then a storm Dennis came when I reached Abraham’s valley so I headed home.

Running warm up/down 26:44 [1] 3.25 mi (8:14 / mi) +104m 7:29 / mi
shoes: XTRM (2nd pair)

1 PM

Running warm up/down 39:16 [1] ** 3.7 mi (10:37 / mi) +122m 9:38 / mi
shoes: XTRM (2nd pair)

The worst blister I have had since Jk longs. Went to check it out by broc hill and found a whole in my sock surrounded with blood. Vapro socks aren’t very good at all.

Saturday Feb 15 #

8 AM

Running (Parkrun. ) 18:02 [4] 3.04 mi (5:56 / mi) +44m 5:41 / mi

I wasn’t really expecting much after the ride yesterday. But I came second to will anyway. Achilles was a little tight so will probably take it easy for a little bit. Legs felt really heavy.

9 AM

Running warm up/down 4:20 [1] 0.41 mi (10:34 / mi) +7m 10:03 / mi

Run to the car.

Running warm up/down 12:00 [1] 1.01 mi (11:53 / mi) +19m 11:14 / mi

Warm down with Will.