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Training Log Archive: TommyH

In the 7 days ending Aug 14, 2016:

activity

time

miles

Running

6:46:39

45.85

(8:52)

73.78

(5:31)

311

Strength & Conditioning - Gym (Stab/Flex-ability))

30:00

Steeple Chase: Mobility-Stability-Flexibility

16:44

0.34

(48:58)

0.55

(30:25)

Drills: Stability & Mobility

15:00

Total

7:48:23

46.19

74.33

311

averages - sleep:9.2 rhr:42

1:35

0:00

» now

Sunday Aug 14, 2016 #

Note
rhr:43 slept:8.0

Note

Easy 35 mins and then 15 mins of dynamic stretching including 4x30" [3']

Running 40:00 [2] 8.4 km (4:46 / km) +120m 4:27 / km
shoes: Asics GT2000 - White/Green

Steady 35 mins at home after the wedding

Inc 4 x 30'' [3']

Drills: Stability & Mobility 15:00 [2]

Dynamic stretching

Saturday Aug 13, 2016 #

Note
rhr:38 slept:9.0

Running 15:00 [2] 3.33 km (4:30 / km)
shoes: Asics GT2000 - White/Green

WU at Macc athletics track

Running intervals 54:33 [5] 4.2 km (12:59 / km)
ahr:128 max:180 shoes: Asics Gell J33 - Blue/Green/Wh

Session done over 3 hurdles not 5 as that is all I had

4 x 400mH [2']: 68 - 64 - 63 - 66

[6']

4 x 400m [3']: 63 - 61 - 62 - 63

[6']

2 x 6 x 10'' turnabouts [10'', 5']

Running 13:30 [2] 3.0 km (4:30 / km)
shoes: Asics Gell J33 - Blue/Green/Wh

Friday Aug 12, 2016 #

Running 45:27 [2] 8.33 km (5:27 / km) +191m 4:54 / km
ahr:142 max:165 shoes: Asics GT2000 - White/Green

Rivelin

Strength & Conditioning - Gym (Stab/Flex-ability)) 30:00 [2]

Running 3:52 [2] 0.78 km (4:57 / km)

WU to gym

Running 3:58 [2] 0.77 km (5:09 / km)

WD from the gym

5 PM

Note

Morning run in Rivelin at like 8am then S&C in the eve before my train home

Thursday Aug 11, 2016 #

Note
rhr:42 slept:10.0

Session done in the eve

4x800h

4x400

1x10" turnabout

Felt hard but smashed the first 800h and last one was hard and much slower. Legs are still dead from race on Tuesday I think

Running 23:45 [2] 5.5 km (4:19 / km)
ahr:135 max:166 shoes: Asics GT2000 - White/Green

Steeple Chase: Mobility-Stability-Flexibility 16:44 [1] 0.55 km (30:25 / km)

Steeple chase drills

Running intervals 45:53 [5] 7.31 km (6:17 / km)
ahr:142 max:183 shoes: Asics Gell J33 - Blue/Green/Wh

4 x 800mH [5']: 2:14 - 2:11 - 2:17

[8']

4 x 400m [200m jog]: 63 - 63 - 62 - 63

[6']

1 x 6 x 10' [10'] turnabouts

(feeling very tired so did only 1 turn about)

Running 9:08 [2] 1.97 km (4:38 / km)
ahr:148 max:167 shoes: Asics GT2000 - White/Green

Wednesday Aug 10, 2016 #

Note

45 mins in the morning

35 mins in the evening

8 AM

Running 40:09 [2] 8.25 km (4:52 / km)
ahr:156

Standard morning loop from springvale

5 PM

Running 44:10 [2] 8.06 km (5:29 / km)
ahr:131 shoes: Asics GT2000 - White/Green

Rivelin

C • Rivelin* 2

Tuesday Aug 9, 2016 #

Note
rhr:43 slept:9.0

Taper taper taper

Running 7:15 [2] 1.48 km (4:54 / km)
shoes: Asics GT2000 - White/Green

Running race (Trafford 1500m ) 3:48 [5] 1.5 km (2:32 / km)

They wouldn't let me go in the A race so had to take on the B race. Went out hard right behind the pace maker and hit 400 in 60/61 then 800 in 2:01/2:02 then 1000 in 2:31/2:32 then 1200 in 3:01/3:02

Felt good and nice PB at 3:48.08 - happy with this one

Running 11:18 [2] 2.12 km (5:20 / km)
shoes: Asics GT2000 - White/Green

Monday Aug 8, 2016 #

Note
rhr:42 slept:10.0

Morning 40 mins including 6x10" hills

Running 44:53 [2] 8.78 km (5:07 / km)
ahr:140 shoes: Asics GT2000 - White/Green

Steady

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