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Training Log Archive: TommyH

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Running9 7:30:42 61.7(7:18) 99.3(4:32) 1216
  Strength & Conditioning - Gym (Stab/Flex-ability))2 1:15:00
  Total9 8:45:42 61.7 99.3 1216
  [1-5]9 8:32:11
averages - sleep:8.1 rhr:44

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

Note
rhr:42 slept:7.0

12 PM

Running 21:19 intensity: (26 @0) + (10 @1) + (6:30 @2) + (14:13 @3) 4.95 km (4:19 / km) +11m 4:16 / km
ahr:146 max:159 shoes: Mizuno Wave Rider 19 - Blue

WU from EIS - new tights are great!

C • Garmin data 2

Running 16:10 intensity: (4 @0) + (6 @1) + (53 @2) + (2:21 @3) + (9:45 @4) + (3:01 @5) 4.48 km (3:37 / km) +21m 3:32 / km
ahr:167 max:181 shoes: Asics J33: Orange/White

T12 but as it was cold (freezing temperatures) 2' WU and WD so as not to pull anything

2' WU @ 4:12min/km

T12 @ 3:25min/km - AVHR @ 172 - MaxHR @ 181 - cadance @ 88

2' WD @ 4:17min/km



Running 12:58 intensity: (1 @0) + (3 @1) + (3:31 @2) + (3:00 @3) + (3:25 @4) + (2:58 @5) 2.92 km (4:26 / km)
ahr:158 max:183

EIS indoor session

2x4x200m [100m, 4'] targeting 1500m pace (will update the paces later)

200m's @
Set 1: 29.3 - 29.6 - 29.2 - 29.0
Set 2: 29.3 - 28.7 - 28.5 - 28.9

Cadence for each set:
Set1: 98 - 97 - 99 - 100
Set2: 98 - 98 - 99 - 100




Running 6:45 intensity: (30 @0) + (41 @1) + (2:21 @2) + (1:40 @3) + (1:33 @4) 0.97 km (6:58 / km)
ahr:144 max:171

EIS indoor

4x100m [100m]

Splits @ 13.0 - 13.2 - 13.4 - 13.6

Cadence @ 112 - 112 - 110 - 108

Running 12:11 intensity: (10 @0) + (4 @1) + (11 @2) + (3:15 @3) + (8:31 @4) 3.25 km (3:45 / km) +20m 3:38 / km
ahr:163 max:174 shoes: Asics J33: Orange/White

Tempo 8' but 2' WU and WD again

2' WU @ 4:18min/km

T8 @ 3:30min/km - AVHR @ 169 - MaxHR @ 174 - Cadance @ 88

2' WD @ 4:23min/km



Running 10:01 intensity: (9:13 @3) + (48 @4) 2.31 km (4:20 / km) +14m 4:13 / km
ahr:154 max:162 shoes: Asics J33: Orange/White

WD after tempo - not too long as was snowing hard now

Saturday Dec 9, 2017 #

Note
rhr:43 slept:8.0

9 AM

Running 55:43 [3] 12.33 km (4:31 / km) +252m 4:06 / km
shoes: Asics GT1000 5: Black/Yellow

Morning loop

Friday Dec 8, 2017 #

Note
rhr:46 slept:10.0

4 PM

Running 1:07:02 intensity: (1:24 @0) + (40 @1) + (3:48 @2) + (31:17 @3) + (23:41 @4) + (6:12 @5) 16.35 km (4:06 / km) +124m 3:57 / km
ahr:158 max:182 shoes: Mizuno Wave Rider 19 - Blue


Loop of legends with the alternative S loop as the lights were wrong when I came to them

WU

T10

[3']

4x2' [2' jog]

WD

Thursday Dec 7, 2017 #

Note
rhr:48 slept:7.0

5 PM

Running 55:30 intensity: (31 @0) + (2:34 @1) + (20:19 @2) + (22:53 @3) + (9:13 @4) 11.92 km (4:39 / km) +194m 4:18 / km
ahr:148 max:172 shoes: #1 W Supernova Glide - Pink/Or

Wednesday Dec 6, 2017 #

Note
rhr:42 slept:8.0

7 AM

Running 47:28 intensity: (36 @0) + (11 @1) + (10:06 @2) + (26:01 @3) + (10:34 @4) 9.95 km (4:46 / km) +181m 4:22 / km
ahr:152 max:171 shoes: Brooks Aduro 4 - Black/Yellow

Morning loop

Strength & Conditioning - Gym (Stab/Flex-ability)) 15:00 [2]

Lots of stretching and rolling

3x8 Bentover rows @ 50kg
3x8 military press @ 20kg - 22.5kg - 22.5kg

8 AM

Running 5:16 intensity: (13 @0) + (19 @1) + (1:52 @2) + (2:52 @3) 1.0 km (5:15 / km) +36m 4:27 / km
ahr:142 max:154 shoes: Brooks Aduro 4 - Black/Yellow

Back from gym

Running 5:16 intensity: (13 @0) + (19 @1) + (1:52 @2) + (2:52 @3) 1.0 km (5:15 / km) +36m 4:27 / km
ahr:142 max:154

Tuesday Dec 5, 2017 #

Note
rhr:41 slept:7.0

5 PM

Running 26:15 intensity: (1:28 @0) + (4:34 @1) + (8:16 @2) + (10:18 @3) + (1:39 @4) 5.59 km (4:42 / km) +44m 4:31 / km
ahr:140 max:165 shoes: #1 W Supernova Glide - Pink/Or

WU to track

Running 12:54 intensity: (7:23 @0) + (1:40 @1) + (1:48 @2) + (2:03 @3) 0.96 km (13:25 / km)
ahr:123 max:152 shoes: #1 W Supernova Glide - Pink/Or

Drills

Running 26:23 intensity: (2:44 @2) + (3:09 @3) + (5:46 @4) + (14:44 @5) 7.17 km (3:41 / km) +1m 3:40 / km
ahr:171 max:189 shoes: Asics J33: Orange/White

This felt very hard work and it shouldn't really....

1600m [3' jogg] 4x600m [200m jog] [3' jogg] 1600m

Mile @ 5:08

600m @ 1:45 - 1:47 - 1:45 - 1:46

Mile @ 5:04

In the past 11 days I have done:
7 squat sessions
6 RDL sessions
3 Deadlift sessions
(Mostly 2x10 and 3x8)

I think the gym has killed my legs and not running for a while has not helped either. Same session planned for Thursday so hopefully is better

Running 17:12 intensity: (16 @0) + (42 @1) + (11:28 @2) + (4:46 @3) 3.24 km (5:18 / km) +44m 4:58 / km
ahr:143 max:159 shoes: #1 W Supernova Glide - Pink/Or

WD

Monday Dec 4, 2017 #

Note
slept:10.0

4 PM

Running 47:29 intensity: (16 @0) + (52 @1) + (18:13 @2) + (22:44 @3) + (5:24 @4) 9.95 km (4:46 / km) +209m 4:19 / km
ahr:147 max:170 shoes: #1 W Supernova Glide - Pink/Or

Working on a new running technique - super fast cadence

This will hopefully make me run faster over 3000m and 1500m in the indoors and outdoors on the track
6 PM

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

3 sets of:

20x hip pules
40x hip alternate dips (20 per side)
40x knee drops alternate (20 per side)
20x relaxed clams (10 per side)
20x single leg calf raises (10 per leg)
10x squats for depth

10 x RDL's @ 60kg
10 x RDL's @ 70kg
3 x 8 RDL's @ 80kg

The RDL's are feeling very comfy and could have pushed to 90kg and 100kg but coming back from injury I didn't want to do anything silly

10 x Squats @ 40kg
10 x Squats @ 50kg
3 x 8 Squats @ 60kg

Keeping the weight low for Squats and working on the technique to engage the glutes



Running 4:50 intensity: (5 @1) + (57 @2) + (2:44 @3) + (1:04 @4) 0.95 km (5:06 / km) +28m 4:26 / km
ahr:151 max:162

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