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Training Log Archive: Henerzz

In the 30 days ending Nov 30, 2022:

activity # timemileskm+m
  Running20 26:16:37 137.13(11:30) 220.69(7:09) 6685
  walk2 6:07:26 16.18(22:43) 26.04(14:07) 456
  Strength and conditioning 5 6:05:13
  road bike4 4:46:39 61.98(13.0/h) 99.75(20.9/h) 1844
  Mountain bike 1 1:46:44 16.64(9.4/h) 26.78(15.1/h) 447
  Orienteering 1 44:40 2.17(20:35) 3.49(12:47) 95
  Total33 45:47:19 234.1 376.75 9527
  [1-5]33 40:04:11

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Wednesday Nov 30, 2022 #

3 PM

Running 1:24:53 intensity: (1:17 @0) + (3:56 @1) + (27:02 @2) + (51:20 @3) + (1:18 @4) 7.87 mi (10:47 / mi) +573m 8:48 / mi
ahr:150 max:178

Tuesday Nov 29, 2022 #

3 PM

Running 48:07 intensity: (6:33 @0) + (10:58 @1) + (7:55 @2) + (21:02 @3) + (1:39 @4) 4.01 mi (12:00 / mi) +194m 10:26 / mi
ahr:138 max:182

6*30s(3minutes). Last rep session before starting intervals next week. Foot felt better and so did the cold. Around 80% there. Enjoyed it. Quite cold and just managed to beat the dark.

Monday Nov 28, 2022 #

Note
(injured) (sick) (rest day)

Focused on uni work for the day. Got rejected by a squirrel in Botanical gardens who I offered some of my cheese and beetroot sandwich. He grabbed it from my hands. Smelt it with excitement and then threw it on the floor in disgust and ran off. Megs suggested he was vegan and didn’t eat cheese. Makes sense.

Foot is getting ‘better’, cold is getting there too. Was a nice day for a rest. Had a de-loading week planned soon anyway, so might as well just take it early.

Sunday Nov 27, 2022 #

9 AM

Running 50:50 intensity: (50 @0) + (1:36 @1) + (8:33 @2) + (37:24 @3) + (2:27 @4) 7.01 mi (7:15 / mi) +212m 6:38 / mi
ahr:155 max:179 (injured) (sick)

Nice road run. Lots of runners out. Mostly old. Still poorly with cold, but getting better. Hopefully it’s better for the weekend. Foot was bad at first but eased off later in the run.

Saturday Nov 26, 2022 #

1 PM

walk 2:47:40 intensity: (2:06:35 @0) + (39:57 @1) + (1:08 @2) 7.33 mi (22:52 / mi) +186m 21:12 / mi
ahr:99 max:134 (injured) (sick)

Ace walk with Megs from Moscar, across Stanage and then got the bus back from Lodge Moor as we forgot it got dark and Megs was a bit tired and hungry. Got distracted by some weird numbers scattered on the edge counting down from 20 to 1. Not sure what they are… but by the time we found 1 we were closer to the pole and ended up walking across the moors to Reservoir. Lonnng wait for the bus.

Friday Nov 25, 2022 #

Note
(injured) (sick) (rest day)

Still ill and foot still hurt. Had a walk with Megs to Lidl. Big day.

Thursday Nov 24, 2022 #

9 AM

Running 1:00:00 intensity: (59:00 @3) + (1:00 @5) 6.0 mi (10:00 / mi)
(injured) (sick)

Easy Riv + 6*~10s (long rest) hill sprints. Forgot watch. Still ill, foot was still bad, but had some paracetamol and it was quite a nice run in the end.

Wednesday Nov 23, 2022 #

11 AM

road bike 1:19:26 intensity: (2:14 @0) + (9:09 @1) + (29:13 @2) + (34:06 @3) + (4:44 @4) 16.45 mi (12.4 mph) +514m
ahr:146 max:184 (injured) (sick)

Gravel ride. Still ill but glad I got out. Very nice route. Gravel riding is getting better. Feet got cold.

Tuesday Nov 22, 2022 #

Note
(injured) (sick) (rest day)

Went on a walk.

Monday Nov 21, 2022 #

9 AM

road bike 1:10:29 intensity: (15:55 @0) + (23:46 @1) + (18:26 @2) + (12:22 @3) 14.69 mi (12.5 mph) +388m
ahr:124 max:164 (injured) (sick)

That was a bit silly, was a nice ride, but hands haven't got that cold in a lonnnng while. Regretting the tiny bit of gravel because it just made me and the bike unnecessarily muddy.

Sunday Nov 20, 2022 #

Note
(injured) (sick) (rest day)

Foot is dead (hopefully not broken, but maybe, can't be bothered to wait in A&E to get it cheaked) head was dead too. Just generally a big concoction of being quite injured and quite ill. So it was a forced rest day by Meg. Didn't get back home till 11 either because no buses. Was a nice day though, made some nice flapjack with CINNAMON!

Saturday Nov 19, 2022 #

9 AM

Running 1:10:51 intensity: (6 @0) + (3:28 @1) + (7:58 @2) + (52:28 @3) + (6:51 @4) 9.93 mi (7:08 / mi) +29m 7:04 / mi
ahr:158 max:177 (injured) (sick)

Canal run to Pasture Lane and back. Would have liked to have got out earlier, but woke up late. Asthma was a bit rough and had a bit of head cold, but still quite enjoyable. Nice weather.
2 PM

walk 3:19:46 intensity: (3:04:06 @0) + (15:40 @1) 8.85 mi (22:34 / mi) +270m 20:37 / mi
ahr:93 max:123 (injured) (sick)

Beacon Hill with Megs. Nice walk, but a bit cold and dark towards end. Got very happy with beans on toast when I was back.

Friday Nov 18, 2022 #

10 AM

Running 50:30 intensity: (47:00 @2) + (3:30 @5) 5.56 mi (9:05 / mi) +48m 8:51 / mi
ahr:146 max:175 (injured)

8*20s (3minute) in Loughborough. Not a great area to train on, but the session was good, just couldn’t grip enough because of wet leaves.

Thursday Nov 17, 2022 #

2 PM

Strength and conditioning 1:36:59 [3]
ahr:90 max:132

Squats and upper body. Mint session felt good.
6*4 @110kg
3*4 @70kg
3*4 jump squat.
4 minute rest between.
Bench press 6*4 @50kg
Bicep curls with bar 3*4 @30kg
Stretches.

Wednesday Nov 16, 2022 #

8 AM

Running 49:04 intensity: (51 @0) + (4:10 @1) + (15:44 @2) + (27:47 @3) + (32 @4) 6.06 mi (8:06 / mi) +313m 6:59 / mi
ahr:147 max:175

Morning ‘Road run’ still ends up running down Coppice Lane and Riv for a part of it, but enjoyed it.
Changed the heart rate up a bit zones on my AP. Just because I liked the way Coros worked it out.
Z1 106-127
Z2 128-149
Z3 149-171
Z4 171-191
Z5 >191
Could do with doing some proper testing for Aet, lactate and all that, but just haven’t got round to it.
3 PM

Running 2:12:22 intensity: (4:41 @0) + (17:43 @1) + (53:51 @2) + (54:50 @3) + (1:17 @4) 12.05 mi (10:59 / mi) +466m 9:48 / mi
ahr:142 max:174

Head torch run up to headstone. Really nice run, other than Alex being deep in Brown Town, fresher ended up with his hand in cast, Ben had to go down the road because his lungs were about to come up from coughing, but me and Joe were ok. Didn’t really want to do that far, but felt good so just went with it. Actually feel quite fit, still got a cold, but that’s just from training in winter and being silly.

Tuesday Nov 15, 2022 #

9 AM

Running 2:11:40 [1] 13.29 mi (9:54 / mi) +609m 8:40 / mi
ahr:147 max:171

Ed said I couldn’t get to Stanage edge in 2 hours. I didn’t, but that was because it was too wet. Really nice route, but couldn’t get much wetter.

Monday Nov 14, 2022 #

11 AM

Running 1:01:00 intensity: (58:00 @1) + (3:00 @5) 4.81 mi (12:41 / mi) +309m 10:34 / mi
ahr:142 max:180

6*30s(3minutes off) hills session. Head was a mess from Notty House night before. Legs felt good but the recovery needed to be 4-5 minutes rather than 3.
5 PM

Strength and conditioning 1:39:54 [1]
ahr:97 max:150

Still rough but a good session. Deadlift, split-squat, leg-press, DB OH press, calfs, stretches.

Sunday Nov 13, 2022 #

11 AM

Running 45:50 [2] 2.14 mi (21:25 / mi) +2m 21:21 / mi
ahr:108 max:144

Spook football second half.

Running 25:17 [2] 1.26 mi (20:04 / mi) +2m 19:58 / mi
ahr:127 max:156

Spook football first half. Apparently I tired quicker than I did at Old Crown Round.

Running 54:56 [1] 5.24 mi (10:29 / mi) +209m 9:20 / mi
ahr:141 max:167

Hangover standard riv run with the usual lads + Ollie and Paddy.

Saturday Nov 12, 2022 #

7 AM

road bike 1:05:38 [1] 13.69 mi (12.5 mph) +396m
ahr:150 max:199

Ride to pick up dark peak kit, decided the wether was nice to ride around to Bradfield.
10 AM

Running 1:00:04 [1] 4.09 mi (14:41 / mi) +167m 13:02 / mi
ahr:137 max:183

Spook orienteering nice area but me and Andy both MP. But so did Nathan Lawson so it's ok.

Friday Nov 11, 2022 #

Note
(rest day)

Can’t remember why I had a rest day. Traveling home I think.

Thursday Nov 10, 2022 #

10 AM

Running 55:56 [5] 3.93 mi (14:14 / mi) +97m 13:13 / mi
ahr:123 max:170

8*10s (4minute)up walton Lane. Felt really good. Saw the Sandy’s so talked to them for a bit on one of the rests.
8 PM

Strength and conditioning 39:07 [1]
ahr:100 max:156

Home gym session. Was good, but didn’t have to weight to do a proper sessions.

Wednesday Nov 9, 2022 #

10 AM

Mountain bike 1:46:44 [2] 16.64 mi (9.4 mph) +447m
ahr:135 max:181

Hard work with the single speed. Enjoyed it, but didn’t have the energy.
6 PM

Running 37:28 [2] 4.93 mi (7:36 / mi) +140m 6:59 / mi
ahr:143 max:178

Classic Brocton loop felt good.

Tuesday Nov 8, 2022 #

Note
(rest day)

Got uni work to do so don't know if I will have time for a run. Will try something tonight if I finish this paper. Had interview too and it was birthday.

Monday Nov 7, 2022 #

10 AM

Running hills 1:11:56 intensity: (1:09:56 @1) + (2:00 @5) 5.24 mi (13:44 / mi) +350m 11:22 / mi
ahr:129 max:163

Hill sprints 8*~10s(3minute). Already felt faster than last week. Warm up was perhaps a bit long, but wanted to get a bit of easy milage in first. Ground was pretty slippery, but obviously the road wasn't. Enjoyed it. Hill was surprisingly busy with dog walkers.

Sunday Nov 6, 2022 #

11 AM

Running 4:00:41 [2] 13.65 mi (17:38 / mi) +1543m 13:03 / mi
ahr:127 max:173

Epic run planned by Alex with Cynog, Jack and Tom (Andy for half of it). Descending felt strong until I bonked 3/4 way through after giving Andy my second banana earlier on and being out hour longer than planned. Clag was down and wind quite bad for a lot of the run, but it was quite high so the views lower down were very nice.

Saturday Nov 5, 2022 #

11 AM

Orienteering 44:40 [1] 2.17 mi (20:35 / mi) +95m 18:07 / mi
ahr:128 max:170

Shuoc Weekend. O-training. Great area, but very wet and cold. Nav felt surprisingly good for a change. Very intricate hence the low milage. just focused on reading a map without being stupid and running too fast.
4 PM

Running 1:14:33 [2] 4.09 mi (18:14 / mi) +546m 12:53 / mi
ahr:144 max:179

What a run, 7 people in kia picanto (Cynog and Freya in the front, Me, Jonah, Dom and Tom in the back and Alex in the boot). Run up Sheffield Pike. Quite a nice hill. Then Run randomly off the top in a rough direction if the car and try to find a way down. worked out well. Nice evening. Only needed head torch for 1/2 of the descent.

Friday Nov 4, 2022 #

8 AM

Running hills 52:35 intensity: (50:00 @1) + (2:35 @5) 5.24 mi (10:02 / mi) +269m 8:39 / mi
ahr:129 max:172

Hill session before SHUOC Freshers weekend. 8*~10s (3minute). Forgot how much this session kills for the last reps and run home. Still enjoyed it. found a perfect hill for the session and will do again on Monday. Might be worth doing something on a flatter hill 1 day a week and then a steeper hill for the other days.
12 PM

Strength and conditioning 1:00:00 [1]

Ankle rehab and stretching.
10 PM

Running 59:09 [1] 4.41 mi (13:25 / mi) +379m 10:35 / mi
ahr:142 max:171

With Andy and Jonah up and down a nice hill. Felt weird running that late. Descent was nice, but yes didn't work great.

Thursday Nov 3, 2022 #

Note
(rest day)

Quick trip to Loughbough because the train was only £10 return and I missed Megs and won't be able to see her next week because of SPOOK and her printing week at uni.

Wednesday Nov 2, 2022 #

10 AM

Strength and conditioning 1:09:13 [1]
ahr:97 max:143

Bit rushed because I needed to get the train at 2. Nice session gym was very busy for some reason. Felt strong.
Ankle things. *3
pogos 2*8
Box squat 4*4 (80kg) TOUGH
OH step up 3*4 (15kg)
Lunge ISO 3*30s (20kg)
Goblet lateral lunge 3*4 (32kg)
Single leg calf raise 3*8 (32kg)

Tuesday Nov 1, 2022 #

8 AM

road bike 1:11:06 [2] 17.15 mi (14.5 mph) +546m
ahr:149 max:179

Nice ride but just a bit wet. Brakes were very squeaky for some reason.
5 PM

Running 58:55 [1] 6.32 mi (9:19 / mi) +228m 8:23 / mi
ahr:138 max:176

Tried a session with the lads but legs said no. Ran home in a sulk and realised that I need to focus on my training plan and have no point in doing longer reps right now in this phase.

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