Training Log Archive: TommyHIn the 7 days ending Apr 2, 2017:
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Sunday Apr 2, 2017 #
Note
rhr:48 slept:8.5
Running 1:29:17 [2] 18.8 km (4:45 / km)
ahr:148 max:168 shoes: Adidas Glide Boost: Red/Black
65' @ 5:07min/km @ AVHR 147
15' @ 3:56min/km @ AVHR 155
9'03" WD @ 4:09min/km @ AVHR 148
Saturday Apr 1, 2017 #
Running 8:36 [2] 2.01 km (4:17 / km)
ahr:148 max:166 shoes: Asics GT1000 5: Black/Yellow
Running race 4:15 [5] 1.5 km (2:50 / km)
Was far too slow, fell asleep on lap 2 where I ran about a 70" the rest were 65"/66". Was aiming for 4:10 or faster. Very disappointed
I'm not pushing myself in races - need to push harder
Running 15:02 [2] 2.7 km (5:34 / km)
ahr:136 max:151 shoes: Asics GT1000 5: Black/Yellow
Running 49:27 [5] 9.6 km (5:09 / km)
ahr:164 max:186 shoes: Asics GT1000 5: Black/Yellow
T10 [4'] 2x6x20" hills [jog down,4']
T10 @ AVHR 178 @ 3:24min/km
Hills @
19" 20" 20" 22" 20" 22"
22" 21" 18" 21" 23" 22"
Max HR @
175-178-180-180-179-181
172-179-184-183-182-181
I need to get this HR up a lot higher more often
Running 41:50 [2] 8.12 km (5:09 / km)
ahr:138 max:157 shoes: Asics GT1000 5: Black/Yellow
Note
slept:7.0
Friday Mar 31, 2017 #
Note
rhr:43 slept:9.0
Running 42:02 [2] 8.11 km (5:11 / km)
ahr:138 max:157 shoes: Asics GT1000 5: Black/Yellow
Thursday Mar 30, 2017 #
Note
rhr:42 slept:8.5
Running 6:52 [2] 1.39 km (4:56 / km)
ahr:137 max:146 shoes: Mizuno Wave Rider 19 - Blue
Strength & Conditioning - Gym (Stab/Flex-ability)) 45:00 [3]
3x10 band resisted clams (each side)
3x10 badn resisted side leg extensions (each side)
3x40 crab steps
5x5 dealifts @ 105kg
3x8 RDL's @ 80kg
3x8 bent over rows @ 60kg
3x6 pull ups
de-loading on the weights this week
Running 7:05 [2] 1.47 km (4:49 / km)
ahr:132 max:143 shoes: Mizuno Wave Rider 19 - Blue
Running 17:42 [2] 3.91 km (4:32 / km)
ahr:138 max:154 shoes: Mizuno Wave Rider 19 - Blue
Running intervals 13:02 [5] 2.1 km (6:12 / km)
ahr:140 max:177
66 - 65 - 65 - 64
This felt easy - didn't really push at all
Running intervals 5:00 [5] 0.8 km (6:15 / km)
12.48 - 13.05 - 12.80 - 12.91
Steeple Chase: Mobility-Stability-Flexibility 10:00 [3]
Running 18:43 [2] 3.7 km (5:04 / km)
ahr:143 max:157 shoes: Mizuno Wave Rider 19 - Blue
Wednesday Mar 29, 2017 #
Note
rhr:48 slept:8.0
Running 1:00:15 [2] 11.96 km (5:02 / km)
ahr:144 max:167 shoes: Asics GT1000 5: Black/Yellow
Running 10:10 [2] 2.14 km (4:45 / km)
shoes: Asics GT1000 5: Black/Yellow
Running 1:05:00 [2] 12.5 km (5:12 / km)
shoes: Asics GT1000 5: Black/Yellow
Tuesday Mar 28, 2017 #
Note
rhr:42 slept:9.5
Running 19:03 [2] 3.97 km (4:48 / km)
ahr:139 max:164 shoes: Asics GT1000 5: Black/Yellow
Drills: Stability & Mobility 15:00 [2]
Running intervals 27:00 [5] 6.21 km (4:21 / km)
ahr:161 max:186 shoes: Asics J33: Orange/White
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
Lactate turn abouts
Running 13:11 [2] 2.59 km (5:05 / km)
ahr:152 max:167 shoes: Asics GT1000 5: Black/Yellow
Monday Mar 27, 2017 #
Note
slept:7.0
Gym and evening run today
Lots of motivation for speed training in the next few weeks
Running 6:59 [2] 1.52 km (4:36 / km)
ahr:141 max:162 shoes: Mizuno Wave Rider 19 - Blue
Strength & Conditioning - Gym (Stab/Flex-ability)) 1:00:00 [3]
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
Running 25:08 [2] 4.59 km (5:29 / km)
ahr:138 max:156 shoes: Mizuno Hayate 2 - Green