Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TommyH

In the 7 days ending Oct 22, 2017:

activity # timemileskm+m
  Running16 12:09:43 98.12(7:26) 157.91(4:37) 2488
  Strength & Conditioning - Gym (Stab/Flex-ability))2 1:50:00
  Total16 13:59:43 98.12 157.91 2488
  [1-5]16 13:43:36
averages - sleep:7.8 rhr:42

«»
3:17
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 22, 2017 #

Note
rhr:40 slept:9.0

10 AM

Running 2:08:19 intensity: (19 @0) + (6:54 @1) + (26:18 @2) + (1:16:14 @3) + (18:34 @4) 26.35 km (4:52 / km) +562m 4:24 / km
ahr:149 max:168 shoes: Adidas Glide Boost: Red/Black

Wet. Very Windy.

Possibly the most unenjoyable run I have done in 2017, enjoyed 0% of it - what is up with this wind and rain?

Saturday Oct 21, 2017 #

Note
rhr:43

1 PM

Running 15:36 intensity: (1:08 @0) + (52 @1) + (7:29 @2) + (6:07 @3) 3.16 km (4:56 / km) +65m 4:29 / km
ahr:140 max:157 shoes: Adidas Glide Boost: Red/Black

WU with Charl around the XC relay course

Running 12:02 intensity: (53 @0) + (1:44 @1) + (5:42 @2) + (3:02 @3) + (41 @4) 2.53 km (4:46 / km) +64m 4:13 / km
ahr:139 max:166 shoes: Adidas Glide Boost: Red/Black

WU with Olly around the bottom half of the course

Running 10:31 [5] 3.28 km (3:13 / km) +63m 2:56 / km

Northern XC Relay 1st Leg - 3rd (5th fastest leg)

Myself - Cameron Bell - Josh Taylorbrown - Conner Miles

Team came 4th, great runs from all

HR monitor fell off in the first 30" so had to throw it to someone, so no HR data

I think it went ok today. I started off very steady, didn't do anything silly at the start and was maybe in about 30th after 100m. A huge head wind so hid behind people and worries about going off too fast and popping. People started to slow very quickly so started moving through. I got into maybe 15th after about 1km and then started climbing back up. There was a front pack that had split away and I was too far back to get in the split so I was caught out on my own chasing down the pack, worked hard up the hill, near the top I spotted Joe Willkinson shoot off the front, I knew I was way to far back and hadn't even caught the front pack yet. I was chasing it all the way to the top field. One lap of the top field was v.windy. I worked hard here and the front pack started coming back. By the time I caught them I moved through very easily, then picking off people one at a time. Then about 900m from the finish I was in 5th, passed two more people coming off the top field, then I took the decent through the woods very slowly as this was where I sprained my ankle last year. I came out of the woods and Jamie Rodoen had got an even bigger gap now as I slowed a lot on the decent (cut my pace by about half for 20m or so) chased him down and was closing him towards the end, I didn't have enough field to catch him sadly. Was 3" behind so was close. Joe was miles ahead. I was never in the front pack to challenge the break.

Had about 4' rest then did a 15' Tempo in zone 4.

C • No HR monitor... 3

Running 15:01 intensity: (6 @1) + (10 @2) + (32 @3) + (13:13 @4) + (1:00 @5) 4.08 km (3:41 / km) +83m 3:21 / km
ahr:169 max:176

Had about 4' rest then straight into a 15' Tempo

I nearly did some hills afterwards but it wasn't on Bashir orders so decided not to

Running 24:40 intensity: (12 @0) + (41 @1) + (8:46 @2) + (12:42 @3) + (2:19 @4) 5.13 km (4:48 / km) +94m 4:24 / km
ahr:147 max:169 shoes: Adidas Glide Boost: Red/Black

WD with Mike Tanner and other Sheffield Running club lads

Friday Oct 20, 2017 #

Note
rhr:44 slept:7.5

7 AM

Running 56:51 intensity: (1:10 @0) + (5:44 @1) + (25:59 @2) + (20:49 @3) + (3:09 @4) 11.5 km (4:57 / km) +236m 4:29 / km
ahr:142 max:164 shoes: Asics GT1000 5: Black/Yellow

Morning loop including 4x30" off 2' jogging recovery, incorporated it into the steady run done Bingham pro and around the outside of endcliffe park
12 PM

Running 8:14 [3] 1.65 km (5:00 / km) +69m 4:08 / km
shoes: Mizuno Wave Rider 19 - Blue

WU to Barbers

Turns out you get funny looks if you wear super short shorts, no socks and running gear to the Barbers...

2 PM

Running 7:08 [3] 1.62 km (4:24 / km)
shoes: Mizuno Wave Rider 19 - Blue

Queue was too long so could do the gym after, WD back to office

Thursday Oct 19, 2017 #

Note
rhr:41 slept:8.0

5 PM

Running 1:18:43 intensity: (3:58 @0) + (2:23 @1) + (7:34 @2) + (31:21 @3) + (30:20 @4) + (3:07 @5) 20.21 km (3:54 / km) +133m 3:46 / km
ahr:155 max:191 shoes: Asics J33: Orange/White

10'15'20' progression tempo today on the, quote Steve Bayton, Loops of Legends.

This was probably the worst start to a run I have ever done. I got soaked in 5 mins from leaving my office and nearly jogged to the gym to tempo on the treadmill. Changed my mind and stuck it out. It stopped raining half way through the last 20' maybe

This was a great tempo today. The HR monitor was spiking loads at the start so I had to go off feel for the first 10', think it's because my t-shirt was so wet so was sticking to the HR monitor.

WU @ 4:32min/km avHR 127 for 11'27" for 2.53km

10' @ 3:55min/km - 2.55km
15' @ 3:38min/km - 4.13km @ avHR 161
20' @ 3:23min/km - 5.92km @ avHR 170

WD @ 4:23min/km for 22'13" @ 149avHR for 5.08km

Really pleased with this tempo. I was cruising the last 20' at avHR 170/173 at 3:23min/km for me this was a massive improvement from my first 10'15'18' where I was at 180pbm at around this pace if not slightly slower. Hopefully this is a good indicator that this longer tempo work is starting to show

Normally I finish these tempos and have to stop at the end for 5' to recover, today I managed to just carry straight on with a slow WD


Wednesday Oct 18, 2017 #

Note
rhr:41 slept:8.0

6 AM

Running 59:20 [2] 11.87 km (5:00 / km) +231m 4:33 / km
shoes: #1 W Supernova Glide - Pink/Or

So charged watch all night and it was on 0% at 6:30am not cool when you want to go straight for your run. So no GPS or HR trace

Testing out new supernova glides

12 PM

Running 7:23 intensity: (21 @0) + (18 @1) + (4:54 @2) + (1:50 @3) 1.53 km (4:49 / km) +42m 4:14 / km
ahr:140 max:149 shoes: Asics Patriot: Blue/White

Strength & Conditioning - Gym (Stab/Flex-ability)) 1:00:00 [3]

15' of glute work and band exercises

1x8 deadlifts @ 70kg
1x8 deadlifts @ 90kg
2x8 deadlifts @ 95kg

3x8 seated box jumps 18" to 45"
3x8 bent over rows @ 50kg

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

3x6 pull-ups
1x8 BUSO balances per leg
2x8 BUSO hi lo @ 5kg per leg

1 PM

Running 6:44 intensity: (26 @0) + (1:28 @1) + (4:01 @2) + (49 @3) 1.39 km (4:51 / km)
ahr:134 max:147 shoes: Asics Patriot: Blue/White

5 PM

Running 1:04:25 intensity: (1:44 @0) + (14:22 @1) + (39:04 @2) + (9:15 @3) 13.15 km (4:54 / km) +261m 4:27 / km
ahr:136 max:150 shoes: #1 W Supernova Glide - Pink/Or

New loop at start and tested the new shoes again

Tuesday Oct 17, 2017 #

Note
rhr:40 slept:7.0

8 AM

Running 27:03 intensity: (13 @0) + (1:16 @1) + (8:51 @2) + (15:35 @3) + (1:08 @4) 5.86 km (4:37 / km) +51m 4:25 / km
ahr:145 max:163 shoes: Brooks Aduro 4 - Black/Yellow

GPS has gone crazy...!

I'm liking the Brooks Aduro 4 shoes, similar to my Asics GT 1000 hate the Asics Patriots, they are now gym only shoes - way too hard and bruise my feet.
5 PM

Running 17:18 intensity: (21 @0) + (2:13 @1) + (9:21 @2) + (5:23 @3) 3.85 km (4:29 / km) +15m 4:24 / km
ahr:139 max:153 shoes: Asics GT1000 5: Black/Yellow

WU to the track

Running 29:32 intensity: (14 @0) + (1:44 @1) + (2:15 @2) + (1:51 @3) + (6:11 @4) + (17:17 @5) 8.3 km (3:33 / km) +2m 3:33 / km
ahr:169 max:184 shoes: Asics J33: Orange/White

5 x 1 mile going every 6'10"

Splits: 4:54 - 4:50 - 4:45 - 4:43 - 4:43

Running 4:55 intensity: (3 @1) + (2:06 @2) + (1:18 @3) + (1:23 @4) + (5 @5) 0.96 km (5:06 / km)
ahr:151 max:175 shoes: Asics J33: Orange/White

4x100m

13.27 - 13.25 - 13.16 - 13.26

Running 20:26 intensity: (21 @0) + (31 @1) + (14:13 @2) + (5:21 @3) 4.21 km (4:51 / km) +55m 4:33 / km
ahr:141 max:156 shoes: Asics GT1000 5: Black/Yellow

Extended WD

Monday Oct 16, 2017 #

Note
rhr:44 slept:7.5

6 AM

Running 1:00:58 intensity: (3:31 @0) + (7:03 @1) + (35:04 @2) + (15:14 @3) + (6 @4) 11.87 km (5:08 / km) +231m 4:41 / km
ahr:138 max:160 shoes: Brooks Aduro 4 - Black/Yellow

Testing new shoes

1 PM

Running 7:22 intensity: (38 @0) + (11 @1) + (4:14 @2) + (2:19 @3) 1.43 km (5:08 / km) +42m 4:29 / km
ahr:139 max:149 shoes: Mizuno Wave Rider 19 - Blue

Strength & Conditioning - Gym (Stab/Flex-ability)) 50:00 [1]

Only had time for a short session, had things to do

Band exercises and glutes for 15'

1x8 squats @ 50kg
1x8 squats @ 60kg
3x8 squats @ 80kg

3x8 bent over row @ 50kg
3x8 dumbbell chest press @ 2x17.5kg

2 PM

Running 12:14 [2] 2.6 km (4:42 / km) +8m 4:38 / km
shoes: Mizuno Wave Rider 19 - Blue

Longer WD after the gym

6 PM

Running 50:54 intensity: (32 @0) + (7:30 @1) + (24:03 @2) + (18:49 @3) 10.59 km (4:48 / km) +140m 4:31 / km
ahr:140 max:156 shoes: Mizuno Wave Rider 19 - Blue

Literally so windy in places that I was standing still when trying to run - not cool

went along the super nice houses route

Running 4:04 intensity: (6 @0) + (4 @1) + (20 @2) + (2:00 @3) + (1:34 @4) 0.78 km (5:14 / km) +42m 4:08 / km
ahr:155 max:164 shoes: Mizuno Wave Rider 19 - Blue

Home from Morrisons after locating Pizza essentials

« Earlier | Later »