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Training Log: TommyH

In the last 7 days:

activity # timemileskm+m
  Running20 7:43:36 59.77(7:45) 96.19(4:49)
  Strength & Conditioning - Gym (Stab/Flex-ability))2 2:00:00
  Drills: Stability & Mobility 2 25:00
  Total20 10:08:36 59.77 96.19
averages - sleep:8.5 rhr:43
«
2:15
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ThFrSaSuMoTuWe

Wednesday Mar 29 #

Note
rhr:48 slept:8.0

Plan is no Gym today and a double with gym tomorrow instead

8 AM

Running 1:00:15 [2] 11.96 km (5:02 / km)
ahr:144 max:167 shoes: Asics GT1000 5: Black/Yellow

Easy morning

9 AM

Running 10:10 [2] 2.14 km (4:45 / km)
shoes: Asics GT1000 5: Black/Yellow

Into work

6 PM

Running 1:05:00 [2] 12.5 km (5:12 / km)
shoes: Asics GT1000 5: Black/Yellow

Guesstimate - will update later

Tuesday Mar 28 #

Note
rhr:42 slept:9.5

5 PM

Running 19:03 [2] 3.97 km (4:48 / km)
ahr:139 max:164 shoes: Asics GT1000 5: Black/Yellow

WU

Drills: Stability & Mobility 15:00 [2]

Lots of drills and stretching instead of hurdles this week

6 PM

Running intervals 27:00 [5] 6.21 km (4:21 / km)
ahr:161 max:186 shoes: Asics J33: Orange/White

4 x (400m, 300m, 200m) [100m.500m]

Splits:

Set1: 63 - 48 - 28
Set2: 62 - 44 - 29
Set3: 61 - 44 - 28
Set4: 60 - 42 - 28

Kind of happy, the 3s and 2s need to be faster though...


Running intervals 8:05 [5] 1.42 km (5:42 / km)
ahr:152 max:177 shoes: Asics J33: Orange/White

2x5x80m [10'',5']

Lactate turn abouts



7 PM

Running 13:11 [2] 2.59 km (5:05 / km)
ahr:152 max:167 shoes: Asics GT1000 5: Black/Yellow

WD

Monday Mar 27 #

Note
slept:7.0

Plan is no double day to recover the body and legs - 1500/3k session on Tuesday.

Gym and evening run today

Lots of motivation for speed training in the next few weeks
12 PM

Running 6:59 [2] 1.52 km (4:36 / km)
ahr:141 max:162 shoes: Mizuno Wave Rider 19: Blue

1 PM

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

15' of band exercises

3x5 Squats @ 100kg

3x8 bulgarian split squats (per leg) @ 45kg
3x8 chest press @ 30kg
3x8 dumbell chest press @ 2x17.5kg

Running 7:45 [2] 1.66 km (4:40 / km)
ahr:141 max:157

WD

5 PM

Running 25:08 [2] 4.59 km (5:29 / km)
ahr:138 max:156 shoes: Mizuno Hayate 2: Green

Easy run into Rivelin. Shattered so turned back



Sunday Mar 26 #

10 AM

Running 7:53 [2] 1.86 km (4:14 / km)

WU

11 AM

Running race 59 [5] 0.4 km (2:27 / km)

400mH Debut 59.71 ish

Too slow ans sluggish over the hurdles, not really feeling it today

Never got going and running isn't flowing

Was hoping I could have ran quicker - I would have been happy with a 55

Running 11:07 [2] 1.45 km (7:40 / km)

WD from the 400mH WU for the 1500m

12 PM

Running race 4:06 [5] 1.5 km (2:44 / km)

Really didn't feel good before hand, very tired for some reason and I've had all the sleep recently! Super slow and tactical 1500m

Went through 400m in about 71''/72''

I sat at the back watching, no one wanted to take it on.

Sat at the back and went with 600/500m to go, wound it up from 600m and took off at 500m to go.

Last 400m in about 56''/57'' seconds - too slow, needs to be sub 55'' at least

Felt awful on the last lap, didn't get to top speed and legs just not snappy at the moment. Still tired I think

1 PM

Running 7:26 [2] 1.75 km (4:15 / km)

WU for 4x400m relay

3 PM

Running 53 [5] 0.4 km (2:12 / km)

Had first leg (which I love on relays) got off to a very slow start. Liam dropped like a 23 first 200, i was way behind in 4th. Worked hard with 200 to go and took 2 lads on the bend and finished about 2 seconds behind liam

Maybe ran a 53'. Didn't feel good running at all, not flowing today and deffo not hitting top speed!

Still too slow - need to be running 50''/51''



Running 7:54 [2] 1.71 km (4:37 / km)

WD - tired

Saturday Mar 25 #

Note
rhr:40 slept:10.0 (rest day)

Big sleep
9 AM

Running 9:16 [2] 1.85 km (5:01 / km)
ahr:132 max:157

WU

10 AM

Strength & Conditioning - Gym (Stab/Flex-ability)) 1:00:00 [3]
ahr:120 max:156

15' of band exercise to start with

I haven't done a proper core session in a while and I could tell I haven't. Need to get on top of it!

3x60'' plank
3x60'' side plank rotations (both sides)

3x50 russian twists with 10kg
3x60'' leg raises

3x20 5kg trampoline throw sit ups
3x10 12kg over head wall slams
3x20 over had ball slams

3x10 suspension trainer tucks
3x18 suspension trainer side tucks


Running 4:15 [2] 0.73 km (5:49 / km)
ahr:154 max:164

WD

7 PM

Running 9:28 [2] 1.96 km (4:50 / km)
ahr:140 max:159

WU

Feeling shattered

Drills: Stability & Mobility 10:00 [1]

Drills - was seriously tired so didnlt do any strides

Friday Mar 24 #

Note
slept:8.0 (rest day)

Running 51:18 [2] 10.22 km (5:01 / km)
ahr:142 max:156 shoes: Mizuno Hayate 2: Green


It was meant to be a complete rest day

Couldn't resist a blast in Rivelin in the evening sun

Thursday Mar 23 #

Note
rhr:40 slept:8.25

7 AM

Running 28:31 [2] 5.92 km (4:49 / km)
ahr:141 max:159 shoes: Asics GT1000 5: Black/Yellow

Very tired today so decided to do a shorter faster loop

5 PM

Running tempo 1:17:54 [4] 17.88 km (4:21 / km)
ahr:144 max:177 shoes: Mizuno Wave Rider 19: Blue


10'10'10' tempo at HR target of 150-160-170

2x3x45" hills [2',5'] (up hollins croft)

10' @ AV HR 152 @ 3:44min/km
10' @ AV HR 165 @ 3:19min/km
10' @ AV HR 171 @ 3:13min/km

The last 10' it was so hard to get my HR up, it took about 4 mins to get it to above 168. Legs were so tired and just would not turn over any faster. However my pacewas good compared to my tempos I have been doing so I guess it's a possitiv. However I could no havegoenfaster if I tried.

Hills @
Set1: 45-45-46
Set2: 47-45-44

From the bottom to very top lamp post

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