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Training Log Archive: TommyH

In the 7 days ending Oct 1, 2017:

activity # timemileskm+m
  Running12 11:51:48 97.62(7:17) 157.11(4:32) 2444
  Strength & Conditioning - Gym (Stab/Flex-ability))1 1:00:00
  Total12 12:51:48 97.62 157.11 2444
  [1-5]12 12:35:26
averages - sleep:7.7 rhr:40

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MoTuWeThFrSaSu

Sunday Oct 1, 2017 #

Note
rhr:40 slept:6.0

12 PM

Running 2:06:01 intensity: (3:23 @0) + (8:23 @1) + (50:03 @2) + (1:00:37 @3) + (3:35 @4) 26.24 km (4:48 / km) +478m 4:24 / km
ahr:144 max:164 shoes: Mizuno Hayate 2 - Green

Long run

Saturday Sep 30, 2017 #

12 PM

Running 21:07 intensity: (17 @0) + (35 @1) + (8:28 @2) + (8:24 @3) + (3:23 @4) 4.58 km (4:37 / km) +73m 4:16 / km
ahr:147 max:165 shoes: Asics GT1000 5: Black/Yellow

WU skoping out a route to tempo around in Campstall Park

Running 51:15 intensity: (3:02 @2) + (9:50 @3) + (20:17 @4) + (18:06 @5) 12.49 km (4:06 / km) +193m 3:49 / km
ahr:167 max:182 shoes: Asics J33: Orange/White

Full session:

T12' [5'] 3 mile progression tempo (each mile) [4'] 2x6x20" hills

(Initially it was 2x3x30" hills but hills were only 20" so increased reps)

T12' @
1 mile: 5:35 (3:29min/km) avHR 165
1mile: 5:21 (3:20min/km) avHR 174
0.33km: 1'02" (3:08min/km) avHR 171

[5']

3 mile progression tempo @
1mile: 5:28 (3:24min/km) - avHR 168
1mile: 5:11 (3:13min/km) - avHR 175
1 mile: 5:03 (3:09min/km) - avHR 180

[4']

Hills @
Set1: 15.92 - 17.94 - 19.26 - 18.85 - 19.16 - 19.37
Set 2: 17.74 - 19.40 - 19.55 - 20.49 - 18.77 - 19.79

Running 21:03 intensity: (10 @0) + (12 @1) + (9:23 @2) + (10:31 @3) + (47 @4) 4.44 km (4:44 / km) +69m 4:24 / km
ahr:146 max:162 shoes: Asics GT1000 5: Black/Yellow

WD

Friday Sep 29, 2017 #

Note
rhr:42 slept:7.0

6 AM

Running 59:50 intensity: (5:10 @0) + (9:32 @1) + (28:01 @2) + (17:07 @3) 12.34 km (4:51 / km) +239m 4:25 / km
ahr:136 max:152 shoes: Mizuno Wave Rider 19 - Blue

Pre breakfast - longer than last Friday

Thursday Sep 28, 2017 #

Note
slept:8.0

Had some beers last night so didn't do RHR, lie in to ensure recovery



C • Bad boy 1
12 AM

Running 2:00 [2] 0.6 km (3:20 / km)


Good to pace Steve Bayton round an 800m last night @ midnight and pull him through a nice P.B. - spontaneous decision from west street, quite funny

Took him trough 400m and kept going to 600m, running in bare feet feels strange



2 PM

Running 1:18:49 intensity: (2:20 @0) + (2:02 @1) + (9:22 @2) + (29:08 @3) + (22:26 @4) + (13:31 @5) 20.81 km (3:47 / km) +87m 3:43 / km
ahr:158 max:179 shoes: Asics J33: Orange/White

Same progression tempo as last week - progression 10'15'18' had some beers last night so had that in my mind. Surprisingly good session compared to last week

WU for 2.89km @ 4:26min/km

10'55" @ 3:44mim/km - 2.93km avHR @ 156
15' @ 3:24min/km - 4.45km avHR @ 170
18' @ 3:22min/km - 5.35km avHR @ 176

WD for 5.17km @ 4:14min/km


C • Did you have some beers las... 4

Wednesday Sep 27, 2017 #

Note
rhr:40 slept:7.0

7 AM

Running 1:03:32 intensity: (1:12 @0) + (4:53 @1) + (27:04 @2) + (28:26 @3) + (1:57 @4) 13.16 km (4:50 / km) +277m 4:22 / km
ahr:144 max:161 shoes: Adidas Glide Boost: Red/Black

Morning run - hard to get myself out of bed...

Legs not tired just I'm very tired!

5 PM

Running 59:35 intensity: (51 @0) + (2:47 @1) + (44:35 @2) + (11:22 @3) 12.87 km (4:38 / km) +244m 4:14 / km
ahr:140 max:155 shoes: Adidas Glide Boost: Red/Black

Post work run home with a rucksack - up Porter and then up crimcar then home

Tuesday Sep 26, 2017 #

Note
rhr:42 slept:8.0

7 AM

Running 15:08 intensity: (17 @0) + (5 @1) + (7:43 @2) + (7:03 @3) 2.98 km (5:05 / km) +69m 4:33 / km
ahr:142 max:157 shoes: Asics GT1000 5: Black/Yellow

Morning run to get dinner supplies

5 PM

Running 14:03 intensity: (9 @0) + (4 @1) + (9:12 @2) + (4:38 @3) 3.08 km (4:34 / km) +50m 4:13 / km
ahr:142 max:151 shoes: Asics GT1000 5: Black/Yellow

WU to endcliffe park

Running 9:04 intensity: (17 @0) + (15 @1) + (22 @2) + (55 @3) + (6:09 @4) + (1:06 @5) 2.32 km (3:54 / km) +11m 3:49 / km
ahr:163 max:176 shoes: Inov8 190 - Orange/White

8' Tempo before the session

2.25km about the field @ 3:34min/km

Running 37:29 intensity: (41 @0) + (42 @1) + (3:15 @2) + (3:28 @3) + (9:07 @4) + (20:16 @5) 9.74 km (3:51 / km) +31m 3:47 / km
ahr:168 max:181 shoes: Inov8 190 - Orange/White

Full session on the grass was: 2' 3' 4' 5' 5' 4' 3' 2' [75"]

I did a T8 before but had about 12' test instead of 5' as no one was warmed up!

Session was hard on the last 4' and 3', mentally trying to push through the longer distance reps barrier

Paces for the reps (min/km):
3:04 - 3:07 - 3:12 - 3:16 - 3:21 - 3:14 - 3:17 - 3:05

AV HR for the reps:
158 - 170 - 174 - 175 - 175 - 176 - 174 - 173

Set off a bit quick maybe and found last 3' rep hard

Running 5:29 intensity: (2 @0) + (3 @1) + (44 @2) + (2:40 @3) + (1:45 @4) + (15 @5) 1.23 km (4:27 / km) +3m 4:23 / km
ahr:155 max:176 shoes: Inov8 190 - Orange/White

4 x 20" strides @ paces: 2:28 - 2:23 - 2:25 - 2:30

Running 14:24 intensity: (12 @0) + (1:45 @1) + (5:19 @2) + (7:08 @3) 2.52 km (5:42 / km) +97m 4:47 / km
ahr:142 max:155 shoes: Asics GT1000 5: Black/Yellow

WD back for slow cooker Tuesdays

Monday Sep 25, 2017 #

Note
rhr:38 slept:10.0

7 AM

Running 57:40 intensity: (20 @0) + (3:22 @1) + (23:42 @2) + (26:29 @3) + (3:47 @4) 11.91 km (4:50 / km) +235m 4:24 / km
ahr:145 max:166 shoes: Adidas Glide Boost: Red/Black

Morning run

Turns out a £6 waterproof does the job for a wet rainy run - other than looking like a massive punter

C • Decathalon special? 2

Running 9:34 intensity: (34 @0) + (1:15 @1) + (5:36 @2) + (2:09 @3) 2.16 km (4:26 / km)
ahr:137 max:157 shoes: Asics GT1000 5: Black/Yellow

Into work as I would have got soaked walking in

4 PM

Running 7:21 intensity: (10 @0) + (17 @1) + (2:00 @2) + (4:54 @3) 1.43 km (5:08 / km) +42m 4:29 / km
ahr:145 max:155 shoes: Asics GT1000 5: Black/Yellow

Strength & Conditioning - Gym (Stab/Flex-ability)) 1:00:00 [2]

Didn't have time for a session at lunch so did it after work

S10 was rammed!

Band exercises and glutes for 15' at the start

3x8 2xhurdles to box jump
3x8 bent-over row @ 50kg

1x8 RDL @ 50kg
1x8 RDL @ 60kg
1x8 RDL @ 80kg
3x8 RDL @ 90kg

3x8 glute bridge @ 50kg

3x6 pull-ups



6 PM

Running 58:24 intensity: (17 @0) + (2:38 @1) + (31:02 @2) + (20:54 @3) + (3:33 @4) 12.21 km (4:47 / km) +248m 4:21 / km
ahr:143 max:163 shoes: Asics GT1000 5: Black/Yellow

Up through Bole Hills then standard Monday, back through Bolehills then additional loops to add on some distance

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