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Training Log Archive: Henerzz

In the 7 days ending Feb 9, 2020:

activity # timemileskm+m
  Running10 7:08:13 43.9(9:45) 70.66(6:04) 1520
  Mountain bike 3 3:19:22 29.97(9.0/h) 48.23(14.5/h) 895
  Total13 10:27:35 73.87(8:30) 118.89(5:17) 2415
  [1-5]13 10:13:17

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MoTuWeThFrSaSu

Sunday Feb 9, 2020 #

10 AM

Running 56:59 [2] ***** 4.57 mi (12:28 / mi) +413m 9:44 / mi
shoes: VJ BOLD

Showed up to watch the long mynd valleys and do some O practice, but when we got there to see no one at the school I checked Facebook and saw it had been cancelled an hour earlier because of the storm. In the fear of a wasted trip Dad and I decided to go on a run anyway. Soon later, just below the summit of Yearlet, we could see why it had been cancelled as we tried to avoid getting blown back into carding mill valley. Ultimately, we decided to retreat the top and go on a run lower down in the woods. It was meant to be a long run, but it was more of a recovery, so I will probably go for my long run tomorrow over the chase before English.

Saturday Feb 8, 2020 #

10 AM

Running 21:51 [3] 1.87 mi (11:40 / mi) +73m 10:24 / mi

11 AM

Running race 15:36 [3] 1.54 mi (10:08 / mi) +150m 7:46 / mi
shoes: X-talon 230

Don’t know why I did that. Could have won.

Running 22:58 [3] 2.45 mi (9:22 / mi) +259m 7:03 / mi

Friday Feb 7, 2020 #

1 PM

Running 52:24 [3] 5.77 mi (9:05 / mi) +214m 8:09 / mi
shoes: XTRM (2nd pair)

Easy deer trod one before driving theory test. Passed!

Thursday Feb 6, 2020 #

9 AM

Running (Recovery. ) 43:12 [3] 4.2 mi (10:17 / mi) +107m 9:32 / mi

Over to old acre with fly before english.

Wednesday Feb 5, 2020 #

10 AM

Running 34:17 [3] 3.55 mi (9:39 / mi) +88m 8:58 / mi

Dog walk.
6 PM

Running tempo 31:12 intensity: (28 @1) + (1:29 @2) + (23:21 @3) + (5:54 @4) ** 5.37 mi (5:49 / mi) +90m 5:31 / mi
ahr:179 max:188 shoes: S-lab sense 7

Run and ride tempo run with Gratton and Wes. Stayed with them half way but had to slow down at the seven stars because my legs were a bit tired. Understandable after the quite hard intervals at track yesterday. I guess my speed is getting a bit better now, because I defiantly wasn’t in full fitness today.

Running warm up/down 21:10 intensity: (7:39 @0) + (10:56 @1) + (54 @2) + (1:41 @3) 2.24 mi (9:27 / mi) +27m 9:06 / mi
ahr:143 max:156

7 PM

Running warm up/down 21:49 intensity: (6:39 @0) + (12:47 @1) + (2:23 @3) 2.22 mi (9:50 / mi) +58m 9:05 / mi
ahr:143 max:152 shoes: S-lab sense 7

Run home.

Tuesday Feb 4, 2020 #

9 AM

Running 24:24 [3] 2.59 mi (9:25 / mi) +42m 8:58 / mi

Little leg stretcher with dog.
5 PM

Mountain bike 26:13 [3] 4.22 mi (9.7 mph) +47m

Ride to.
6 PM

Running intervals 1:22:21 [3] 7.53 mi (10:56 / mi)
shoes: F-lite 195

Fairly hard session with Craig and Harry.

1km, 2min rest (1st at 5:00/mi; 2nd at 4:58/mi!)
4X400,1 min rest
1km, 2min rest
4x400, 1min rest.

Cadence was pretty good for a change; didn’t feel like I was over striding, but I lost technique slightly on the last couple 400s.
7 PM

Mountain bike 23:20 [3] 3.58 mi (9.2 mph) +45m

Ride home

Monday Feb 3, 2020 #

9 AM

Mountain bike (Recovery/conditioning ) 2:29:49 [3] 22.17 mi (8.9 mph) +803m

Bit of a rest day from running.

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