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Training Log Archive: TommyH

In the 29 days ending Feb 29, 2012:

	activity	#	time	miles		km		+m
	Running	13	10:58:53	73.9	(8:55)	118.93	(5:32)	1972
	Mountain Biking	2	6:52:06	42.45	(9:42)	68.32	(6:02)	1638
	Rugby	6	3:44:00
	Orienteering	4	2:16:07	14.48	(9:24)	23.31	(5:50)	343
	Core and Stability	1	1:30:00
	Swimming	1	50:00	1.24	(40:14)	2.0	(25:00)
	Total	27	26:11:06	132.08		212.55		3953
averages - sleep:8.3

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Wednesday Feb 29, 2012 #

1 PM

Rugby (7's Tournament ) 10:00 [5]
slept:8.0

First rugby 7's match of the tournament against all-hallows. Won 18-7. Was 5 mins each half. Really physical and tiring.

Rugby (7's Tournament ) 10:00 [5]

2nd 7's match against Congelton, lost 19-20.

2 PM

Note

didn't play in the 4th game but we won 56-0 against eaton bank!!

Rugby (7's Tournament ) 10:00 [5]

5th game. Played Holmes Chapel, lost 15-20.

3 PM

Rugby (7's Tournament ) 14:00 [5]

3rd place play off against Congelton, we won but should have played better in the other games to get into the final.
This time was 7 mins each way.

Tuesday Feb 28, 2012 #

Running warm up/down 15:40 [3] 3.47 km (4:31 / km)
ahr:167 max:177 slept:7.0 shoes: Assics- Gel Fuji Attack

Had to push it a bit to Toms hose because was going to be late, got shouted at by some ratty guy because I cut across his field on the way to the meeting point with Tom Felbaum.

Running intervals 22:53 [4] 4.76 km (4:48 / km)
ahr:169 max:182 shoes: Assics- Gel Fuji Attack

Intervals with Tom Felbaum on the canal, did 6 reps of 2 mins on 1 min off then a 5 min warm down.

1st 2 mins - 0.56km - 3.34min/km

2nd 2 mins - 0.54km - 3.41min/km

3rd 2 mins - 0.53km - 3.49min/km

4th 2 mins - 0.48km - 4.11min/km

5th 2 mins - 0.51km - 3.53min/km

6th 2 mins - 0.51km - 3.57min/km

C • whos tom felbum????????????? 3

Running warm up/down 15:50 [3] 2.92 km (5:25 / km) +76m 4:48 / km
ahr:161 max:173 shoes: Assics- Gel Fuji Attack

Ran home from the canal - it was a bit risky in the dark should have brought a head torch!!

Monday Feb 27, 2012 #

Note
slept:9.0

Rugby 1:00:00 [3]

Rugby training - played rugby 7's ready for tournament on Wednesday.

Sunday Feb 26, 2012 #

Note
slept:7.0 (rest day)

Saturday Feb 25, 2012 #

10 AM

Mountain Biking 4:02:05 [3] 40.66 km (5:57 / km) +1133m 5:14 / km
slept:7.5

Went from mine up to Charity Lane, up to the Cat and Fiddle into the Goyt Valley, two loops in the Goyt Valley back to Cat and Fiddle, down across the moor to Macc Forest a loop around the forest, back up unto the forest and across to Teggs Nose then back home.

Friday Feb 24, 2012 #

4 PM

Running warm up/down (Warm up to the canal) 15:29 [3] 2.8 km (5:32 / km) +19m 5:21 / km
ahr:155 max:170 slept:8.5 shoes: Assics- Gel Fuji Attack

Warm up for a threshold session so ran down to the canal.
Went across the hill then over the field with the fallen tree on the fence and past 2 ponds.

Running tempo (Threshold Session) 20:00 [5] 5.09 km (3:56 / km) +4m 3:55 / km
ahr:179 max:182 shoes: Assics- Gel Fuji Attack

Same threshold session that I did a week or two ago but this time did it slightly further.

Did 20 mins between 170bpm and 180bpm:

lap1 - 1km - 3.53min/km - 178 bpm

lap2 - 1km - 3.57min/km - 179 bpm

lap3 - 1km - 4.01min/km - 179 bpm

lap4 - 1km - 3.58min/km - 178 bpm

lap5 - 1km - 3.51min/km - 179 bpm

lap6 - 0.09km - 4.03min/km - 179 bpm

Running warm up/down (Warm down back home ) 18:54 [3] 2.76 km (6:51 / km) +88m 5:54 / km
ahr:155 max:168 shoes: Assics- Gel Fuji Attack

Warm down back home

Thursday Feb 23, 2012 #

Note
slept:9.5 (rest day)

Having a rest day today as had a hard week end and 2 rugby matches this week!!

Wednesday Feb 22, 2012 #

2 PM

Rugby (Rugby Match) 1:00:00 [5]
slept:10.0

Rugby match against Sale Grammer school away, was a really tough match and my body feels batterd so I might take the next few days off. Played really well as a team - better that on Monday and we won 17-7.

Tuesday Feb 21, 2012 #

2 PM

Core and Stability (Gym Session ) 1:30:00 [3]

Core Stability training:

Bench press - 10 reps x3
Pec dec - 15 reps x3
Lower back - 15 reps x6
Abdominal crunch - 15 reps x3
Sholder press - 15 reps x3
Leg curl - 15 reps x3
Leg extention - 15reps x3
Lower leg machine - 15 reps x3
Squats - 15 reps x3
Sit ups on a gym ball - 15 reps x3

Went in the pool for a bit at the end - didn't do much.

Monday Feb 20, 2012 #

3 PM

Rugby (Rugby Match) 1:00:00 [4]

Rugby match against all-hallows, we won 21-5. Didn't play very well as we haven't trained properly as a team in ages and last game was before Christmas!

Sunday Feb 19, 2012 #

11 AM

Running warm up/down 12:55 [3] 1.23 km (10:30 / km) +85m 7:48 / km
ahr:151 max:174 shoes: Inov8 Mud Claw 222

Warm up before the race.

12 PM

Orienteering race (Askam Fell CSC ) 57:48 [5] 10.16 km (5:41 / km) +246m 5:04 / km
ahr:177 max:188 shoes: Inov8 Mud Claw 222

Askam Fell orienteering race in the lake district.
Had a really good run, came 5th :) Felt smooth and flowing through all of the controls, (finally!!) 3 mistakes - was messing around in the wrong pits at number 4, nearly ran past number 6 and took number 13 slow because the paths seamed t be rather vague and was getting a bit confused.

Saturday Feb 18, 2012 #

10 AM

Orienteering race (Chasing Sprint Part 1) 21:47 [5] 4.56 km (4:47 / km) +54m 4:31 / km
ahr:176 max:186 shoes: Inov8 Mud Claw 222

Part 1 - for a start had the wrong shoes on. Was a little scrappy towards the end and wasn't flowing either...

11 AM

Orienteering race (Chasing Sprint Part 2 ) 21:40 [5] 4.31 km (5:02 / km) +43m 4:47 / km
ahr:180 max:191 shoes: Inov8 Mud Claw 222

Felt a lot faster than the first race, was still not very flowing tough...

Thursday Feb 16, 2012 #

9 AM

Running 1:24:06 [3] 13.66 km (6:09 / km) +340m 5:29 / km
ahr:156 max:177 shoes: Inov8 Mud Claw 222

Really nice run, met Tom F at the Christmas Tree woods then went up towards Lamaload reservoir, up to the dodgey pole in the ground on the hill, then past the water works back towards home past Tom F house then across the farm track and home.

Wednesday Feb 15, 2012 #

10 AM

Mountain Biking 2:50:01 [3] 27.66 km (6:09 / km) +505m 5:38 / km

Mountain Bike ride with a mate from school. Biked from mine down the canal then across to Langley and meet at the Leather Smithy. Then up to Charity Lane [sheet ice half way down!!] down and across to the other side of Macc Forest, through the forest, [was like an ice rink in places] up to the view point with some benches, down the other side and found some easy down hill tracks through the woods, back to the Leather Smithy and back home via Langley and the canal.

Monday Feb 13, 2012 #

Running warm up/down 11:00 [3] 2.0 km (5:30 / km)

Was going to do a threshold session on the canal so did a warm up across the hill to the canal, then slipped in some mud and split my knee open. Was so painful so jogged home and cleaned it up, put a sterri strip on and my mum dropped me off at the canal! Bit of an operation for a run!!

Running tempo (Threshold Session ) 20:00 [5] 4.95 km (4:02 / km) +2m 4:02 / km
ahr:178 max:182

Threshold secession on the canal:

Did 20 mins between 170 and 180bpm.

Split1: 1km - 3.49min/km - 174bpm

Split2: 1km - 3.58min/km - 179bpm

Split3: 1km - 4.15min/km - 180bpm

Split4: 1km - 4.03min/km - 179bpm

Split5: 0.95km - 4.07min/km - 179bpm

C • Great session, nice one! 1

Friday Feb 10, 2012 #

11 AM

Swimming 50:00 [3] 2.0 km (25:00 / km)

Swimming at Macc Leasure Centre:
80 lenghts total.

10 lengths: 1 brestroke, 1 front crawl, etc
10 lengths: 2 brestroke, 2 front crawl, etc
10 lengths: 3 brestroke, 4 front crawl, 3 brestroke
10 lengths: 5 brestroke, 5 front craw.
10 lengths: 3 brestroke, 4 front crawl, 3 brestroke
10 lengths: 2 brestroke, 2 front crawl, etc
10 lengths: 1 brestroke, 1 front crawl, etc
10 lengths: 2 brestroke, 2 front crawl, etc

4 PM

Running tempo 27:19 [4] 5.68 km (4:49 / km) +112m 4:23 / km
ahr:172 max:182

Tempo run around the White Nancey, couldn't do the first bit very quickly as it was icy but I was felt fast when I got onto the rad at the bottom.

Wednesday Feb 8, 2012 #

3 PM

Running 26:48 [3] 3.85 km (6:58 / km) +95m 6:12 / km

Took my brother on a run as he was asking to go.

7 PM

Running 1:05:16 [3] 12.59 km (5:11 / km) +75m 5:02 / km
ahr:155 max:166

Wednesday night run in Hale, ran with Dan. The ground was really hard and icy and had to be careful on the down hills!

Tuesday Feb 7, 2012 #

4 PM

Running 1:19:06 [3] 13.22 km (5:59 / km) +308m 5:22 / km
ahr:158 max:176

From my house went up to Teggs Nose, then down to the Reservoir then into Langley and across the Hollins to the canal, along the canal to Throttles Nest bridge, up towards Tom F house, over a fence with a fallen tree across (nearly fell over and impaled my self!!) then across the field and home. Was pretty risky as it was so icy and slippy in places!

Monday Feb 6, 2012 #

2 PM

Running 1:14:58 [3] 13.17 km (5:42 / km) +353m 5:01 / km
ahr:164 max:181 shoes: Inov8 Mud Claw 222

Rugby training was cancelled so went for a longish run around Lamaload Reservoir, lots of snow up around the top which makes it hard to run through, was knee deep in a few places! Over heated thinking it would be freezing but actually felt quite warm!

Sunday Feb 5, 2012 #

Note

planned to do the big moor event but it got canceled :(

Saturday Feb 4, 2012 #

10 AM

Orienteering race (Waun y Llyn) 34:52 [5] 4.28 km (8:09 / km)
shoes: Inov8 Mud Claw 222

Started off Ok, was scrappy around 4. Set off going the opposite direction! Messed up 5, thought I hadn't gone as far as I had because of the 1:5000 scale so was messing around near some other boulders trying to find it. Just didn't feel very smooth of flowing through the controls.

Friday Feb 3, 2012 #

4 PM

Running 35:25 [3] 5.64 km (6:17 / km) +114m 5:42 / km
ahr:152 max:170

Wanted to a short slow run so - up to White Nancy, down to the road and back along past the quarry home.

Wednesday Feb 1, 2012 #

2 PM

Running 50:26 [4] 8.89 km (5:40 / km) +242m 5:00 / km
ahr:164 max:179

Rugby match cancaled :( Couldn't resist a run when it was sunny outside even tough it was like -1!!
From mine to the main road then up towards Lamaload, through the woods at the water works, through a gate at the top then back towards home, up to buxton road and back home.

7 PM

Running (Wednesdy NIght Run ) 1:02:48 [3] 12.25 km (5:08 / km) +59m 5:00 / km
ahr:161 max:170

Wednesday night run in Bramhall. Had no idea where we went just followed who ever was in front!!

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