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Training Log Archive: TommyH

In the 7 days ending Apr 23, 2017:

activity

time

miles

Running

5:41:11

46.22

(7:23)

74.39

(4:35)

Road Biking

39:49

9.81

(4:03)

15.79

(2:31)

Drills: Stability & Mobility

30:00

Steeple Chase: Mobility-Stability-Flexibility

19:12

1.09

1.76

Total

7:10:12

57.13

91.94

averages - sleep:8.5 rhr:44

1:35

0:00

» now

Sunday Apr 23, 2017 #

Note
slept:8.0

10 AM

Running 43:24 [4] 9.66 km (4:30 / km)
ahr:156 max:185 shoes: Adidas Glide Boost: Red/Black

Max HR surprisingly high and I feel very tired....

40' easy running with 6 surges of less than 1'

41'' @ 2:56 min/km
44'' @ 2:42 min/km
51'' @ 2:36 min/km
31'' @ 2:40 min/km
63'' @ 2:38 min/km
53'' @ 2:33 min/km

Saturday Apr 22, 2017 #

Road Biking 39:49 [1] 15.79 km (2:31 / km)
ahr:125 max:148 (rest day)

Rest day but I am hyper active so did 40' on the bike out to Redmires

Friday Apr 21, 2017 #

Running 1:00:01 [2] 12.4 km (4:50 / km)
ahr:143 max:160 shoes: Asics GT1000 5: Black/Yellow

Easy evening

Thursday Apr 20, 2017 #

Running 16:09 [2] 3.62 km (4:28 / km)
ahr:145 max:167 shoes: Asics GT1000 5: Black/Yellow

WU to track

Steeple Chase: Mobility-Stability-Flexibility 9:12 [3] 1.76 km (5:14 / km)
ahr:141 max:179 shoes: Asics GT1000 5: Black/Yellow

2 x 90'' over 5 hurdles [400m jog]

getting the flow back

Running 24:50 [5] 4.37 km (5:41 / km)
ahr:150 max:181

3x400m, 3x300m, 3x200m [1',5']

Session a bit slow, need to be hitting all 4's under 60, the 3's @ 40 and the 2's at 26.

Reasonable times but they need to come down

4's: 57-58-60
3's: 43-43-43
2's: 27-27-27

Steeple Chase: Mobility-Stability-Flexibility 10:00 [2]

10-15 WJ's

Running 20:33 [2] 4.09 km (5:01 / km)
ahr:147 max:166 shoes: Asics GT1000 5: Black/Yellow

Drills: Stability & Mobility 15:00 [1]

WU routine

Wednesday Apr 19, 2017 #

Note
rhr:44 slept:8.0

Running 58:03 [2] 11.88 km (4:53 / km)
ahr:146 max:166 shoes: Asics GT1000 5: Black/Yellow

Easy evening

Tuesday Apr 18, 2017 #

Note
rhr:44 slept:9.0

Running tempo 1:17:09 [4] 18.09 km (4:16 / km)
ahr:154 max:184 shoes: Asics J33: Orange/White

Was running a bit annoyed from yesterday so did a tempo today.

The plan was 10'10'15' progression at HR 155-165-175

WU @ 4:35min/km for 12'22'' AV HR @ 138

10' @ 3:53min/km AV HR @ 158
10' @ 3:36 min/km AV HR @ 168
15' @ 3:18min/km AV HR @ 180

WD @ 4:49min/km for 6'10'' @ AV HR 148

4 x 30'' efforts @ pace: 2:31 - 2:41 - 2:32 - 2:24 (min/km)

WD @ 4:22min/km @ AV HR 151 for 8'29''

Monday Apr 17, 2017 #

Note
slept:9.0

Running 9:15 [2] 2.21 km (4:11 / km)
ahr:148 max:162 shoes: Adidas Glide Boost: Red/Black

Running race 5:55 [5] 2.0 km (2:58 / km)

Awful race - too slow

was a 2000m SC and I was flat - felt good on the first lap and then just not zip, or flow over hurdles

Need to be faster

Hurdled all WJ's

Running 7:00 [4] 2.0 km (3:30 / km)

Paced Sarah round the 2000m SC

Running 18:52 [2] 4.07 km (4:38 / km)
ahr:147 max:155 shoes: Adidas Glide Boost: Red/Black

Drills: Stability & Mobility 15:00 [1]

WU routine

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