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Training Log Archive: Henerzz

In the 7 days ending Mar 1, 2020:

activity	#	time	miles		km		+m
Running	6	6:28:02	35.66	(10:53)	57.39	(6:46)	2085
Orienteering	1	3:27:03	8.37	(24:44)	13.47	(15:22)	1087
Mountain bike	2	1:46:18	14.03	(7.9/h)	22.58	(12.7/h)	418
Strength and conditioning	2	35:00
Total	11	12:16:23	58.06		93.44		3590
[1-5]	11	12:14:43

3:37

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Sunday Mar 1, 2020 #

10 AM

Running 2:37:01 [3] 9.63 mi (16:18 / mi) +1218m 11:42 / mi

LMV spectating and a carding mill canter recce. Felt pretty good running wise even with yesterday’s session, but I tripped on a rock running down the mill side of Yearlet valley. Nothing painful just a couple scrapes and a little blood, but it happens.
Overall an enjoyable day to finish a reasonably hilly week. Bring on the summer season.

9 PM

Note

Haven’t done any Yoga or real stretches in two day (just haven’t had time with training, parties ect...) and feel pretty stiff as a result. Also need to do some strength work. But I’m going on bike tomorrow (weather permitted) and I did a lot of metres power hiking this weekend so should be okay SandC wise.

Saturday Feb 29, 2020 #

11 AM

Orienteering 3:27:03 [3] **** 8.37 mi (24:44 / mi) +1087m 17:38 / mi
shoes: VJ BOLD

WMJS training on the Wrekin.
Morning was focused on a single, hilly, middle 5km course. Focused on slowing down and traffic lighting and it turned out to be one of the best courses, navigation wise, I have ran. Missed out 3 controls because of time and brambles, but the rest were much cleaner than normal.
After lunch we did some pretty fun downhill controls followed by hill intervals straight up the side. Didn’t do the two other hill reps because everyone was tired.
Ultimately, a quality training and I really hope British, jk and lakes go as clean as the first course, with the addition of some quality speed.

Note: knee feels better, but bruised when kneeling down

4 PM

Running 10:11 [3] 0.92 mi (11:04 / mi) +120m 7:53 / mi

Little jog to just past halfway house to see how the fell race descent was.

Friday Feb 28, 2020 #

4 PM

Mountain bike 1:16:45 [3] 10.49 mi (8.2 mph) +373m

The most wet I have seen chase, ever.

Thursday Feb 27, 2020 #

9 AM

Running tempo 52:23 **** 7.01 mi (7:28 / mi) +298m 6:36 / mi
ahr:164 max:176 (injured) shoes: XTRM (2nd pair)

Old tempo route. Felt half asleep, but still running well, if not a bit lazy on the downs. Slipped and hit my knee quite hard on a rock on the run down to broc hill so took it a bit slower after that. Definitely going to be hurting for a while, but it’s not really an injury that will get worse with running. It was just a very slippy run, especially in worn out VJs

9 PM

Strength and conditioning 15:00 [2]

Didn’t really feel like doing legs today because of the knee. So just did 3x10leg lifts with 2 finger big crimp hold. And 3x5 pull up (2 on jugs and 1 on 4finger big crimp.)

Wednesday Feb 26, 2020 #

1 PM

Running (Easy. ) 1:05:51 *** 8.35 mi (7:53 / mi) +296m 7:06 / mi
ahr:158 max:172 shoes: X-talon 230

Easy up to the trig via Jacob’s, Broc hill and Broc coppice. Back home down a very muddy Old Acre. Felt pretty good, but legs were a bit heavy.

Tuesday Feb 25, 2020 #

6 PM

Running intervals (5x400@70-80s lap. ) 52:36 [4] ** 4.75 mi (11:04 / mi) +2m 11:04 / mi
shoes: F-lite 195

Was feeling good, but then a snow storm came. Sole deep snow was a bit too slippy to run fast in.

7 PM

Mountain bike 29:33 [3] 3.54 mi (7.2 mph) +45m

Coldest ride home.

Monday Feb 24, 2020 #

11 AM

Running 50:00 [1] *** 5.0 mi (10:00 / mi) +150m 9:09 / mi
(rest day) shoes: X-tallon 225

Watch had no battery. Little recovery with fly up and over broc hill and back again.

9 PM

Strength and conditioning 20:00 [3]

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