Training Log Archive: TommyHIn the 7 days ending Jun 11, 2017:
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Sunday Jun 11, 2017 #
Note
slept:8.0
Running 58:34 [4] 13.14 km (4:27 / km)
ahr:157 max:184 shoes: Mizuno Wave Rider 19 - Blue
T10 @ 3:32min/km AVHR @ 177
12' WD @ 4:57min/km
Running 55:49 [4] 8.71 km (6:25 / km)
ahr:147 max:173 shoes: Mizuno Hayate 2 - Green
4x25'' hard steep hills off walk down
4x100m [2']
Saturday Jun 10, 2017 #
Note
Running 8:15 [2] 1.7 km (4:51 / km)
ahr:150 max:162 shoes: Adidas Glide Boost: Red/Black
Running race 3:55 [5]
A very slow tactical race. 72'' for the first 400m and the leaders went through 800m in 2:16ish.
I sat at the back most of the race and move to the front at 800m to go. Kicked hard at 500m to go and filled with lactate on the home straight, kicked way too early... Came 4th
The positive are that I ran a 1:54.8 last 800m with a 58.5 - 56.3
Running 8:32 [3] 1.73 km (4:56 / km)
ahr:143 max:157 shoes: Adidas Glide Boost: Red/Black
Running 21:06 [4] 4.56 km (4:38 / km)
ahr:165 max:186 shoes: Adidas Glide Boost: Red/Black
3:13min/km for the tempo
200s in 28/29ish
Friday Jun 9, 2017 #
Note
slept:9.0
Running 13:00 [2] 2.5 km (5:12 / km)
shoes: Adidas Glide Boost: Red/Black
Running 7:17 [4] 0.9 km (8:06 / km)
shoes: Adidas Glide Boost: Red/Black
Drills: Stability & Mobility 20:00 [2]
Thursday Jun 8, 2017 #
Note
rhr:42 slept:8.5
Running 9:41 [2] 2.06 km (4:42 / km)
ahr:146 max:161 shoes: Asics GT1000 5: Black/Yellow
Running 16:04 [2] 3.62 km (4:26 / km)
ahr:144 max:162 shoes: Asics GT1000 5: Black/Yellow
Drills: Stability & Mobility 20:00 [3]
Running 30:14 [5] 4.14 km (7:18 / km)
ahr:143 max:183
15 pace and faster for the 4s
Flowing and fast for the 2s with acclelerations in the last 3
Splits
4's: 59.19 - 58.85 - 58.09 - 58.62
2's: 27.63 - 26.86 - 26.24 - 26.48
Running 8:51 [2] 1.74 km (5:05 / km)
ahr:154 max:163 shoes: Asics GT1000 5: Black/Yellow
Wednesday Jun 7, 2017 #
Note
rhr:41 slept:8.5
Running 40:28 [3] 8.42 km (4:48 / km)
ahr:150 max:168 shoes: Asics GT1000 5: Black/Yellow
Tuesday Jun 6, 2017 #
Note
rhr:45 slept:9.0
Running 9:41 [2] 2.1 km (4:37 / km)
ahr:137 max:150 shoes: Adidas Glide Boost: Red/Black
Running 6:45 [2] 1.42 km (4:45 / km)
ahr:141 max:151 shoes: Adidas Glide Boost: Red/Black
Strength & Conditioning - Gym (Stab/Flex-ability)) 1:00:00 [2]
3x8 per jeg of single leg box drives @ 80kg
3x8 deadlifts @ 90kg 95kg 100kg
4x10 bent over rows @ 50kg 55kg 60kg 65kg
3x6 RDL's @ 90kg
3x8 dumbell chest press @ 2x17.5kg
3x6 pull ups
3x8 per leg Hi-Lo BOSUO Ball @ 5kg
Running 6:11 [2] 1.38 km (4:29 / km)
ahr:140 max:153 shoes: Adidas Glide Boost: Red/Black
Running 45:00 [2] 9.15 km (4:55 / km)
ahr:144 max:160 shoes: Adidas Glide Boost: Red/Black
Monday Jun 5, 2017 #
Note
slept:9.0
Running 10:27 [2] 2.17 km (4:49 / km)
ahr:148 max:176 shoes: Asics GT1000 5: Black/Yellow
Running 17:59 [2] 3.88 km (4:38 / km)
ahr:142 max:159 shoes: Asics GT1000 5: Black/Yellow
Running 26:10 [5] 5.08 km (5:09 / km)
ahr:146 max:178
Started on the 5km start line in lane 3 so may have ran further
Awful weather and felt really tired in the legs
1km splits: 2:59 - 3:03 - 3:07
200m slipts: 27.05 - 27.57 - 27.51 - 27.50
really slow
Steeple Chase: Mobility-Stability-Flexibility 20:00 [2]
6 WJ hurdeling
Running 10:13 [2] 2.21 km (4:37 / km)
shoes: Asics GT1000 5: Black/Yellow