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Training Log Archive: TommyH

In the 7 days ending Feb 18, 2018:

activity # timemileskm+m
  Running10 3:33:15 28.71(7:26) 46.2(4:37) 292
  Drills: Stability & Mobility 1 20:00
  Total10 3:53:15 28.71 46.2 292
  [1-5]10 3:33:42
averages - sleep:9.1 rhr:39

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MoTuWeThFrSaSu

Sunday Feb 18, 2018 #

Note

Won BUCS 3000m. DQed. Absoloute Joke.

Note
slept:10.0

1 PM

Running 8:57 [3] 2.12 km (4:13 / km) +2m 4:12 / km
shoes: #1 W Supernova Glide - Pink/Or

WU

2 PM

Running race 8:18 [5] 3.0 km (2:46 / km)

BUCS 3000m Champion

Ran probably the best race of my life, in regards to tactics and smoothness

Saturday Feb 17, 2018 #

Note
slept:11.0

Comfy throught the 3000m heats

1 PM

Running 11:58 [3] 2.84 km (4:13 / km) +16m 4:06 / km
shoes: #1 W Supernova Glide - Pink/Or

WU

2 PM

Running 8:30 [5] 3.0 km (2:50 / km)

Getting the job done

3 PM

Running 14:34 [3] 3.24 km (4:30 / km) +15m 4:24 / km
shoes: #1 W Supernova Glide - Pink/Or

WD feeling good

Friday Feb 16, 2018 #

Note
slept:9.5

lots of sleep

30mins easy this morning and drills and an hours stretching

felt crap on my run and flat on th strides but at least the final is on sunday....
8 AM

Running 23:20 intensity: (33 @0) + (12 @1) + (4:14 @2) + (11:47 @3) + (6:34 @4) 4.87 km (4:48 / km) +58m 4:31 / km
ahr:152 max:168 shoes: #1 W Supernova Glide - Pink/Or

Steady run

9 AM

Running 8:33 intensity: (5:31 @0) + (1:07 @1) + (1:40 @2) + (15 @3) 1.14 km (7:32 / km) +3m 7:25 / km
ahr:117 max:150 shoes: #1 W Supernova Glide - Pink/Or

4xstrides

Drills: Stability & Mobility 20:00 [3]

Quality drills in the park

Thursday Feb 15, 2018 #

Note
slept:8.5

Was meant to run AM but decided more sleep would be good, I'll leave work earlier and run before it gets dark - been sunny all day!

4 PM

Running 31:24 intensity: (32 @0) + (13 @1) + (50 @2) + (12:54 @3) + (14:49 @4) + (2:06 @5) 6.95 km (4:31 / km) +62m 4:20 / km
ahr:160 max:182 shoes: #1 W Supernova Glide - Pink/Or

A bit quicker on the run - flying

Wednesday Feb 14, 2018 #

Note
rhr:41 slept:8.5

30' steady run then 2x3x90m (30m-30m-30m progressions) [walk and 5' jogging]

Awful run in some disgusting windy rain - horrible. Enjoyed zero mins of my steady run. Stopped raining and being windy when I got to do my strides.

legs feeling great with the leg turn over and cadence
7 PM

Running 28:35 intensity: (27 @0) + (48 @1) + (5:56 @2) + (18:38 @3) + (2:46 @4) 6.14 km (4:39 / km) +63m 4:26 / km
ahr:149 max:169 shoes: Mizuno Wave Rider 19 - Blue

Horrible run!

Running 15:10 intensity: (6:34 @0) + (1:54 @1) + (3:20 @2) + (3:22 @3) 1.99 km (7:38 / km) +16m 7:21 / km
ahr:128 max:156 shoes: Mizuno Wave Rider 19 - Blue

Leg turnover and cadance is on point

C • Great Turnover 2

Running 3:28 intensity: (51 @2) + (1:58 @3) + (39 @4) 0.67 km (5:12 / km) +33m 4:10 / km
ahr:152 max:164 shoes: Mizuno Wave Rider 19 - Blue

Tuesday Feb 13, 2018 #

Note
rhr:39 slept:8.0 (rest day)

Monday Feb 12, 2018 #

Note
rhr:37 slept:8.0

5 PM

Running 14:51 [3] 3.24 km (4:35 / km) +14m 4:29 / km
shoes: #1 W Supernova Glide - Pink/Or

WU

Running 23:11 intensity: (5:47 @0) + (3:40 @1) + (2:55 @2) + (2:22 @3) + (4:03 @4) + (4:24 @5) 4.19 km (5:32 / km)
ahr:144 max:183

2 x 3 x 500, [2', 6']

this session was very hard to keep controlled as I am feeling so good at the moment

All cadence at around 90 for the efforts, better than last session where they were at 88

splits for the 500m:

set 1: 80'' - 75'' - 78'' (made myself slow down after the secnd rep)
set 2 77'' - 77'' - 78'' (tried to keep them at 80'' but was hard to run slow)

Running 12:26 intensity: (9 @0) + (8 @1) + (1:11 @2) + (9:15 @3) + (1:43 @4) 2.82 km (4:25 / km) +11m 4:19 / km
ahr:152 max:163 shoes: #1 W Supernova Glide - Pink/Or

WD

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