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Training Log: TommyH

In the last 7 days:

activity # timemileskm+m
  Running14 11:03:46 89.71(7:24) 144.38(4:36) 1777
  Strength & Conditioning - Gym (Stab/Flex-ability))2 1:50:00
  Total14 12:53:46 89.71 144.38 1777
  [1-5]14 12:30:30
averages - sleep:7.9 rhr:42
«
3:17
0:00
SaSuMoTuWeThFr

Friday Oct 20 #

Note
rhr:44 slept:7.5

7 AM

Running 56:51 intensity: (1:10 @0) + (5:44 @1) + (25:59 @2) + (20:49 @3) + (3:09 @4) 11.5 km (4:57 / km) +236m 4:29 / km
ahr:142 max:164 shoes: Asics GT1000 5: Black/Yellow

Morning loop including 4x30" off 2' jogging recovery, incorporated it into the steady run done Bingham pro and around the outside of endcliffe park

Thursday Oct 19 #

Note
rhr:41 slept:8.0

5 PM

Running 1:18:43 intensity: (3:58 @0) + (2:23 @1) + (7:34 @2) + (31:21 @3) + (30:20 @4) + (3:07 @5) 20.21 km (3:54 / km) +133m 3:46 / km
ahr:155 max:191 shoes: Asics J33: Orange/White

10'15'20' progression tempo today on the, quote Steve Bayton, Loops of Legends.

This was probably the worst start to a run I have ever done. I got soaked in 5 mins from leaving my office and nearly jogged to the gym to tempo on the treadmill. Changed my mind and stuck it out. It stopped raining half way through the last 20' maybe

This was a great tempo today. The HR monitor was spiking loads at the start so I had to go off feel for the first 10', think it's because my t-shirt was so wet so was sticking to the HR monitor.

WU @ 4:32min/km avHR 127 for 11'27" for 2.53km

10' @ 3:55min/km - 2.55km
15' @ 3:38min/km - 4.13km @ avHR 161
20' @ 3:23min/km - 5.92km @ avHR 170

WD @ 4:23min/km for 22'13" @ 149avHR for 5.08km

Really pleased with this tempo. I was cruising the last 20' at avHR 170/173 at 3:23min/km for me this was a massive improvement from my first 10'15'18' where I was at 180pbm at around this pace if not slightly slower. Hopefully this is a good indicator that this longer tempo work is starting to show

Normally I finish these tempos and have to stop at the end for 5' to recover, today I managed to just carry straight on with a slow WD


Wednesday Oct 18 #

Note
rhr:41 slept:8.0

6 AM

Running 59:20 [2] 11.87 km (5:00 / km) +231m 4:33 / km
shoes: W Supernova Glide - Pink/Orang

So charged watch all night and it was on 0% at 6:30am not cool when you want to go straight for your run. So no GPS or HR trace

Testing out new supernova glides

12 PM

Running 7:23 intensity: (21 @0) + (18 @1) + (4:54 @2) + (1:50 @3) 1.53 km (4:49 / km) +42m 4:14 / km
ahr:140 max:149 shoes: Asics Patriot: Blue/White

Strength & Conditioning - Gym (Stab/Flex-ability)) 1:00:00 [3]

15' of glute work and band exercises

1x8 deadlifts @ 70kg
1x8 deadlifts @ 90kg
2x8 deadlifts @ 95kg

3x8 seated box jumps 18" to 45"
3x8 bent over rows @ 50kg

1x8 RDL @ 50kg
3x8 RDL @ 90kg

3x6 pull-ups
1x8 BUSO balances per leg
2x8 BUSO hi lo @ 5kg per leg

1 PM

Running 6:44 intensity: (26 @0) + (1:28 @1) + (4:01 @2) + (49 @3) 1.39 km (4:51 / km)
ahr:134 max:147 shoes: Asics Patriot: Blue/White

5 PM

Running 1:04:25 intensity: (1:44 @0) + (14:22 @1) + (39:04 @2) + (9:15 @3) 13.15 km (4:54 / km) +261m 4:27 / km
ahr:136 max:150 shoes: W Supernova Glide - Pink/Orang

New loop at start and tested the new shoes again

Tuesday Oct 17 #

Note
rhr:40 slept:7.0

8 AM

Running 27:03 intensity: (13 @0) + (1:16 @1) + (8:51 @2) + (15:35 @3) + (1:08 @4) 5.86 km (4:37 / km) +51m 4:25 / km
ahr:145 max:163 shoes: Brooks Aduro 4 - black/yellow

GPS has gone crazy...!

I'm liking the Brooks Aduro 4 shoes, similar to my Asics GT 1000 hate the Asics Patriots, they are now gym only shoes - way too hard and bruise my feet.
5 PM

Running 17:18 intensity: (21 @0) + (2:13 @1) + (9:21 @2) + (5:23 @3) 3.85 km (4:29 / km) +15m 4:24 / km
ahr:139 max:153 shoes: Asics GT1000 5: Black/Yellow

WU to the track

Running 29:32 intensity: (14 @0) + (1:44 @1) + (2:15 @2) + (1:51 @3) + (6:11 @4) + (17:17 @5) 8.3 km (3:33 / km) +2m 3:33 / km
ahr:169 max:184 shoes: Asics J33: Orange/White

5 x 1 mile going every 6'10"

Splits: 4:54 - 4:50 - 4:45 - 4:43 - 4:43

Running 4:55 intensity: (3 @1) + (2:06 @2) + (1:18 @3) + (1:23 @4) + (5 @5) 0.96 km (5:06 / km)
ahr:151 max:175 shoes: Asics J33: Orange/White

4x100m

13.27 - 13.25 - 13.16 - 13.26

Running 20:26 intensity: (21 @0) + (31 @1) + (14:13 @2) + (5:21 @3) 4.21 km (4:51 / km) +55m 4:33 / km
ahr:141 max:156 shoes: Asics GT1000 5: Black/Yellow

Extended WD

Monday Oct 16 #

Note
rhr:44 slept:7.5

6 AM

Running 1:00:58 intensity: (3:31 @0) + (7:03 @1) + (35:04 @2) + (15:14 @3) + (6 @4) 11.87 km (5:08 / km) +231m 4:41 / km
ahr:138 max:160 shoes: Brooks Aduro 4 - black/yellow

Testing new shoes

1 PM

Running 7:22 intensity: (38 @0) + (11 @1) + (4:14 @2) + (2:19 @3) 1.43 km (5:08 / km) +42m 4:29 / km
ahr:139 max:149 shoes: Mizuno Wave Rider 19: Blue

Strength & Conditioning - Gym (Stab/Flex-ability)) 50:00 [1]

Only had time for a short session, had things to do

Band exercises and glutes for 15'

1x8 squats @ 50kg
1x8 squats @ 60kg
3x8 squats @ 80kg

3x8 bent over row @ 50kg
3x8 dumbbell chest press @ 2x17.5kg

2 PM

Running 12:14 [2] 2.6 km (4:42 / km) +8m 4:38 / km
shoes: Mizuno Wave Rider 19: Blue

Longer WD after the gym

6 PM

Running 50:54 intensity: (32 @0) + (7:30 @1) + (24:03 @2) + (18:49 @3) 10.59 km (4:48 / km) +140m 4:31 / km
ahr:140 max:156 shoes: Mizuno Wave Rider 19: Blue

Literally so windy in places that I was standing still when trying to run - not cool

went along the super nice houses route

Running 4:04 intensity: (6 @0) + (4 @1) + (20 @2) + (2:00 @3) + (1:34 @4) 0.78 km (5:14 / km) +42m 4:08 / km
ahr:155 max:164 shoes: Mizuno Wave Rider 19: Blue

Home from Morrisons after locating Pizza essentials

Sunday Oct 15 #

Note
rhr:40 slept:8.5

11 AM

Running 15:45 intensity: (39 @0) + (1:50 @1) + (4:11 @2) + (7:53 @3) + (1:12 @4) 3.2 km (4:55 / km) +60m 4:30 / km
ahr:145 max:171 shoes: Adidas Glide Boost: Red/Black

WU

Running 28:08 intensity: (3 @0) + (4 @1) + (6 @2) + (4 @3) + (1:47 @4) + (26:04 @5) 8.04 km (3:30 / km) +114m 3:16 / km
ahr:180 max:187

SY XC

Felt good to 2 laps in, had a horrible steep hill at the end of each lap, got popped on the end of the 2nd lap then lost about 200m in 20 seconds. First lap put some surges in on the hill, think this might have tired me out, but I tried to tier everyone else out. - not a good race plan. Then tried to work hard but was just going massively backwards, lost even more ground in the 3rd lap. Going backwards all the way to the finish, was feeing fine up to 4km again then does a slow horrible death.

Running 21:49 intensity: (8 @0) + (1:07 @1) + (9:43 @2) + (10:23 @3) + (28 @4) 4.14 km (5:16 / km) +54m 4:57 / km
ahr:145 max:161 shoes: Adidas Glide Boost: Red/Black

WD

Saturday Oct 14 #

Note
slept:9.0

11 AM

Running 25:06 intensity: (1:19 @0) + (3:30 @1) + (2:15 @2) + (15:05 @3) + (2:57 @4) 5.61 km (4:28 / km) +24m 4:23 / km
ahr:146 max:167 shoes: Adidas Glide Boost: Red/Black

WU to the track

Running 10:33 intensity: (1 @0) + (7 @1) + (9 @2) + (38 @3) + (3:36 @4) + (6:02 @5) 3.18 km (3:19 / km) +2m 3:18 / km
ahr:172 max:178 shoes: Asics J33: Orange/White

T10 - I think I did this slaighlty too quick.... sorry bashir

A little annoyed that more is in Zone 5

Not sure if my HR zones are correct. I have zone 5 at 175bpm plus and zone 4 165 to 175. Maybe zone 4 should be on the 180 borderline

Did 30' of drills and sprint technique stuff after this tempo then onto the 2x3x60s


Running 9:40 intensity: (3:05 @0) + (1:52 @1) + (2:37 @2) + (2:02 @3) + (4 @4) 1.32 km (7:21 / km) +2m 7:18 / km
ahr:131 max:161

2x3x60m [walk and 400m jog]

Set 1: 8.41 - 8.38 - 8.38
Set 2: 8.33 - 8.27 - 8.50

C • Nice leg turnovers 1

Running 17:00 intensity: (4:12 @0) + (2:02 @1) + (1:44 @2) + (1:47 @3) + (3:43 @4) + (3:32 @5) 3.05 km (5:35 / km) +2m 5:34 / km
ahr:147 max:184

6x400mH [2']

Did hurdles in lane 2, moved the first one to just before the finishing straight as it was too close.

Aimed for race pace @69/70s

Reps: 67 - 69 - 68 - 68 - 69 - 64

Got a little excited at the start so slowed down. Pushed the last one a little and it felt fine. Had more under the hat

Running 7:54 intensity: (4 @0) + (39 @1) + (1:55 @2) + (3:30 @3) + (1:33 @4) + (13 @5) 1.41 km (5:37 / km) +2m 5:34 / km
ahr:149 max:176

4x150m [250m jog]

Reps: 19.75 - 20.29 - 19.84 - 20.08

Running 19:39 intensity: (10 @0) + (7 @1) + (58 @2) + (11:32 @3) + (6:52 @4) 4.31 km (4:33 / km) +28m 4:25 / km
ahr:156 max:167 shoes: Adidas Glide Boost: Red/Black

WD back to Aldi

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

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