Training Log Archive: TommyHIn the 7 days ending Dec 17, 2017:
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Sunday Dec 17, 2017 #
Running 12:19 [3] 2.45 km (5:02 / km) +19m 4:50 / km
shoes: Adidas Glide Boost: Red/Black
Running 33:52 9.59 km (3:32 / km) +62m 3:25 / km
ahr:174 max:180
Running 26:55 5.24 km (5:08 / km) +46m 4:55 / km
ahr:138 max:155 shoes: Adidas Glide Boost: Red/Black
Saturday Dec 16, 2017 #
Running 39:04 8.38 km (4:40 / km) +128m 4:20 / km
ahr:147 max:166
Friday Dec 15, 2017 #
Note
rhr:42 slept:7.0
Running 48:25 10.32 km (4:41 / km) +168m 4:20 / km
ahr:148 max:163 shoes: #1 W Supernova Glide - Pink/Or
Thursday Dec 14, 2017 #
Note
rhr:44 slept:7.5
Running 1:06:33 13.84 km (4:48 / km) +307m 4:20 / km
ahr:144 max:158 shoes: Asics GT1000 5: Black/Yellow
Ran on the road as pavements were very icy.
Wednesday Dec 13, 2017 #
Running 37:58 8.64 km (4:24 / km) +128m 4:05 / km
ahr:157 max:177 shoes: Asics J33: Orange/White
T10' (2.87km) @ 3:30min/km @ avHR 169 @ maxHR 178
5' Jog @ 5:05min/km
4x25'' strides off 3' jogg (jog three sides of box, strides down one side of box)
@ paces: 2:48 - 3:03 - 2:55 - 3:03
4' WD @ 4:13min/km
Not a fan of doing sessions in the morning, they are super hard
Running 10:00 2.31 km (4:20 / km) +2m 4:19 / km
ahr:149 max:159 shoes: #1 W Supernova Glide - Pink/Or
Running 1:14 0.33 km (3:42 / km) +3m 3:31 / km
ahr:162 max:176
They wanted to run 1:52 so asked for a 54/55 first 400m I thought this was very optimistic
First 50m I was behind in 3rd as they went off so fast, so took off down the back straight to get to the front, went through 200m in 26.5 or so and the second 200m in 27ish
I did the 400m in 54ish so not too bad
Went to 500m for them, they ran 1:56 I believe
Running 2:03 0.31 km (6:37 / km)
ahr:169 max:176
They needed a pacemaker so I thought I would help them out
They asked for 68's for the 400m and wanted to run 34's for the 200m
I took them round in 32/33 for the first 200m so a little fast and maybe 66/67 for the 400m, one girl was right behind me and wanted to run well so I took her to 700m, she ran a 2:16 in the end so she was fairly happy.
Pleased I could help her out to run well
Running 3:45 1.3 km (2:53 / km)
ahr:162 max:177
I was asked for 4:10 pace which I didn't think anyone would do at all - very optimistic given the field
I went through 800m in about 2:07/2:08 and took him all the way to 1400m (I could have finished it as it felt hard but comfy)
He ran 4:20ish which I thought was more realistic
I was slightly ahead of him and he was chasing me all the way so it was a good pace for him and I think any quicker would have been pointless for him
Good session
Running 13:04 2.85 km (4:35 / km) +31m 4:21 / km
ahr:155 max:168 shoes: #1 W Supernova Glide - Pink/Or
Horrible slushy conditions as it has decided to snow....
Tuesday Dec 12, 2017 #
Note
rhr:42 slept:9.0
Running 50:50 10.81 km (4:42 / km) +164m 4:22 / km
ahr:147 max:161 shoes: Asics GT1000 5: Black/Yellow
Monday Dec 11, 2017 #
Note
rhr:40 slept:8.0
Running 7:07 [3] 1.55 km (4:36 / km) +41m 4:04 / km
shoes: #1 W Supernova Glide - Pink/Or
Strength & Conditioning - Gym (Stab/Flex-ability)) 1:00:00 [2]
20x hip pulses
40x alternate hip dips
40x alternate knee drops
20x relaxed clams (10 per side)
10x Squats for depth
20x single leg calf raises (10 per side)
3x8 side band pulls per leg
3x8 knee drives per leg
1x10 Squats @ 40kg
1x10 Squats @ 50kg
3x8 Squats @ 60kg
3x6 pull ups
3x6 hurdles hops over 2xsmall hurdles & 2xlrage hurdles
3x8 bent over rows @ 50kg
Running 5:50 [3] 1.32 km (4:25 / km)
shoes: #1 W Supernova Glide - Pink/Or
Running 51:39 10.72 km (4:49 / km) +213m 4:23 / km
ahr:149 max:164 shoes: #1 W Supernova Glide - Pink/Or