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Training Log: TommyH

In the last 7 days:

activity # timemileskm+mload
  Running6 6:24:18 49.43(7:46) 79.56(4:50) 472197.4
  Road Biking 2 1:20:5018.2
  Total7 7:45:08 49.43 79.56 472215.6
  [1-5]7 7:10:34
averages - rhr:44
«
2:17
0:00
TuWeThFrSaSuMo

Sunday Apr 21 #

1 PM

Running 59:48 [3] 11.88 km (5:02 / km) +163m 4:43 / km
shoes: #4 Supernova Glide - pink/Oran

Cruize

Saturday Apr 20 #

9 AM

Road Biking 26:19 intensity: (7:45 @0) + (7:40 @1) + (8:27 @2) + (1:48 @3) + (39 @4)
ahr:127 max:165 shoes: Scott Comp - White

To pick up point



Running 16:34 intensity: (1:34 @0) + (3:36 @1) + (9:41 @2) + (1:43 @3) 3.19 km (5:12 / km) +22m 5:01 / km
ahr:133 max:152 shoes: #4 Supernova Glide - pink/Oran

WU

Running 53:14 intensity: (5:13 @0) + (9:07 @1) + (6:39 @2) + (5:51 @3) + (11:33 @4) + (14:51 @5) 10.85 km (4:54 / km)
ahr:153 max:184 shoes: Adidas Boston Boost - Pink/Bla

5x1km [2’]

[4’]

6x400m [1’]

[4’]

5x150m [200m]

Running 10:04 intensity: (10 @0) + (9 @1) + (1:19 @2) + (7:49 @3) + (37 @4) 2.21 km (4:34 / km)
ahr:150 max:160 shoes: #4 Supernova Glide - pink/Oran

WD

Road Biking 31:33 intensity: (4:40 @0) + (4:42 @1) + (16:32 @2) + (5:39 @3)
ahr:134 max:156 shoes: Scott Comp - White

Home as no car

Friday Apr 19 #

4 PM

Running 45:12 intensity: (57 @0) + (1:57 @1) + (27:01 @2) + (15:17 @3) 9.53 km (4:45 / km)
ahr:142 max:158

Thursday Apr 18 #

6 AM

Road Biking 22:58 intensity: (9:17 @0) + (8:51 @1) + (4:50 @2)
ahr:121 max:141 shoes: Scott Comp - White

Cycle to work

4 PM

Running 15:12 intensity: (17 @0) + (20 @1) + (1:30 @2) + (13:05 @3) 3.24 km (4:41 / km) +27m 4:30 / km
ahr:147 max:155 shoes: #4 Supernova Glide - pink/Oran

WU

Running 37:41 intensity: (7 @0) + (6 @1) + (1:59 @2) + (5:13 @3) + (19:30 @4) + (10:46 @5) 10.04 km (3:45 / km) +85m 3:36 / km
ahr:167 max:182 shoes: Nike Elite - White/Black

Short 2’-3’ to get into it

3x(5’,5’) [60” float, 90” float]

First 5’ @ 165-168bpm
Second 5’ @ 170-175bpm

Running 9:53 intensity: (56 @0) + (30 @1) + (3:49 @2) + (2:44 @3) + (1:51 @4) + (3 @5) 1.58 km (6:16 / km)
ahr:144 max:176 shoes: Nike Elite - White/Black

5x15” Hills [walk/jog down ~ 60”]

Running 10:42 intensity: (6 @0) + (12 @1) + (2:53 @2) + (7:31 @3) 2.15 km (4:58 / km)
ahr:146 max:157 shoes: #4 Supernova Glide - pink/Oran

Short WD

Wednesday Apr 17 #

6 PM

Running 58:23 intensity: (1:06 @0) + (4:00 @1) + (26:26 @2) + (26:43 @3) + (8 @4) 11.87 km (4:55 / km) +126m 4:40 / km
ahr:142 max:160 shoes: #4 Supernova Glide - pink/Oran

Easy home

Tuesday Apr 16 #

Note
rhr:44

5 PM

Running 18:30 intensity: (18 @0) + (4:40 @1) + (9:19 @2) + (4:13 @3) 3.81 km (4:52 / km) +21m 4:44 / km
ahr:136 max:155 shoes: Nike Zoom Pegasus 34 - Blue/Wh

WU

Running 28:33 intensity: (2:02 @0) + (4:49 @1) + (9:52 @2) + (3:48 @3) + (5:38 @4) + (2:24 @5) 4.88 km (5:51 / km) +2m 5:50 / km
ahr:145 max:179 shoes: Nike Zoom Streak LT - Blue

3x300mH over 5 hurdles [2’] @ 43-44-44

[3’]

3x400m flat [2’] @ 57-58-60

[3’]

3x200mH over 3 hurdles [2’] @ 28-28-28

Running 20:32 intensity: (6 @0) + (12 @1) + (3:48 @2) + (16:26 @3) 4.34 km (4:44 / km) +26m 4:35 / km
ahr:149 max:159 shoes: Nike Zoom Pegasus 34 - Blue/Wh

WD

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Link to my blog:
https://projectbashir.wordpress.com/

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https://www.instagram.com/tommyh_21/?hl=en

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