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Training Log: TommyH

In the last 7 days:

activity # timemileskm+m
  Running8 5:55:33 50.08(7:06) 80.59(4:25) 989
  Strength & Conditioning - Gym (Stab/Flex-ability))1 1:00:00
  Total8 6:55:33 50.08 80.59 989
  [1-5]8 6:52:08
averages - sleep:8.4 rhr:43
«
2:04
0:00
FrSaSuMoTuWeTh

Wednesday Dec 13 #

8 AM

Running 37:58 intensity: (14 @0) + (30 @1) + (7:31 @2) + (9:04 @3) + (19:11 @4) + (1:28 @5) 8.64 km (4:24 / km) +128m 4:05 / km
ahr:157 max:177 shoes: Asics J33: Orange/White

8' WU @ 5:10min/km

T10' (2.87km) @ 3:30min/km @ avHR 169 @ maxHR 178

5' Jog @ 5:05min/km

4x25'' strides off 3' jogg (jog three sides of box, strides down one side of box)

@ paces: 2:48 - 3:03 - 2:55 - 3:03

4' WD @ 4:13min/km

Not a fan of doing sessions in the morning, they are super hard

Tuesday Dec 12 #

Note
rhr:42 slept:9.0

6 PM

Running 50:50 intensity: (12 @0) + (28 @1) + (17:12 @2) + (32:47 @3) + (11 @4) 10.81 km (4:42 / km) +164m 4:22 / km
ahr:147 max:161 shoes: Asics GT1000 5: Black/Yellow

Steady eve miles

Monday Dec 11 #

Note
rhr:40 slept:8.0

1 PM

Running 7:07 [3] 1.55 km (4:36 / km) +41m 4:04 / km
shoes: W Supernova Glide - Pink/Orang

Strength & Conditioning - Gym (Stab/Flex-ability)) 1:00:00 [2]

Three sets of:
20x hip pulses
40x alternate hip dips
40x alternate knee drops
20x relaxed clams (10 per side)
10x Squats for depth
20x single leg calf raises (10 per side)

3x8 side band pulls per leg
3x8 knee drives per leg

1x10 Squats @ 40kg
1x10 Squats @ 50kg
3x8 Squats @ 60kg

3x6 pull ups

3x6 hurdles hops over 2xsmall hurdles & 2xlrage hurdles
3x8 bent over rows @ 50kg


2 PM

Running 5:50 [3] 1.32 km (4:25 / km)
shoes: W Supernova Glide - Pink/Orang

5 PM

Running 51:39 intensity: (24 @0) + (13 @1) + (12:11 @2) + (35:09 @3) + (3:42 @4) 10.72 km (4:49 / km) +213m 4:23 / km
ahr:149 max:164 shoes: W Supernova Glide - Pink/Orang

Very snowy and icy run

Sunday Dec 10 #

Note
rhr:42 slept:7.0

12 PM

Running 21:19 intensity: (26 @0) + (10 @1) + (6:30 @2) + (14:13 @3) 4.95 km (4:19 / km) +11m 4:16 / km
ahr:146 max:159 shoes: Mizuno Wave Rider 19: Blue

WU from EIS - new tights are great!

Running 16:10 intensity: (4 @0) + (6 @1) + (53 @2) + (2:21 @3) + (9:45 @4) + (3:01 @5) 4.48 km (3:37 / km) +21m 3:32 / km
ahr:167 max:181 shoes: Asics J33: Orange/White

T12 but as it was cold (freezing temperatures) 2' WU and WD so as not to pull anything

2' WU @ 4:12min/km

T12 @ 3:25min/km - AVHR @ 172 - MaxHR @ 181 - cadance @ 88

2' WD @ 4:17min/km



Running 12:58 intensity: (1 @0) + (3 @1) + (3:31 @2) + (3:00 @3) + (3:25 @4) + (2:58 @5) 2.92 km (4:26 / km)
ahr:158 max:183

EIS indoor session

2x4x200m [100m, 4'] targeting 1500m pace (will update the paces later)

200m's @
Set 1: 29.3 - 29.6 - 29.2 - 29.0
Set 2: 29.3 - 28.7 - 28.5 - 28.9

Cadence for each set:
Set1: 98 - 97 - 99 - 100
Set2: 98 - 98 - 99 - 100




Running 6:45 intensity: (30 @0) + (41 @1) + (2:21 @2) + (1:40 @3) + (1:33 @4) 0.97 km (6:58 / km)
ahr:144 max:171

EIS indoor

4x100m [100m]

Splits @ 13.0 - 13.2 - 13.4 - 13.6

Cadence @ 112 - 112 - 110 - 108

Running 12:11 intensity: (10 @0) + (4 @1) + (11 @2) + (3:15 @3) + (8:31 @4) 3.25 km (3:45 / km) +20m 3:38 / km
ahr:163 max:174 shoes: Asics J33: Orange/White

Tempo 8' but 2' WU and WD again

2' WU @ 4:18min/km

T8 @ 3:30min/km - AVHR @ 169 - MaxHR @ 174 - Cadance @ 88

2' WD @ 4:23min/km



Running 10:01 intensity: (9:13 @3) + (48 @4) 2.31 km (4:20 / km) +14m 4:13 / km
ahr:154 max:162 shoes: Asics J33: Orange/White

WD after tempo - not too long as was snowing hard now

Saturday Dec 9 #

Note
rhr:43 slept:8.0

9 AM

Running 55:43 [3] 12.33 km (4:31 / km) +252m 4:06 / km
shoes: Asics GT1000 5: Black/Yellow

Morning loop

Friday Dec 8 #

Note
rhr:46 slept:10.0

4 PM

Running 1:07:02 intensity: (1:24 @0) + (40 @1) + (3:48 @2) + (31:17 @3) + (23:41 @4) + (6:12 @5) 16.35 km (4:06 / km) +124m 3:57 / km
ahr:158 max:182 shoes: Mizuno Wave Rider 19: Blue


Loop of legends with the alternative S loop as the lights were wrong when I came to them

WU

T10

[3']

4x2' [2' jog]

WD

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