Training Log Archive: TommyHIn the 7 days ending May 13, 2018:
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Sunday May 13, 2018 #
Note
slept:7.0 (sick)
Running 18:28 3.48 km (5:19 / km) +200m 4:08 / km
ahr:166 max:178 shoes: #1 W Supernova Glide - Pink/Or
Running 24:46 5.26 km (4:43 / km) +89m 4:21 / km
ahr:165 max:187 shoes: #1 W Supernova Glide - Pink/Or
Saturday May 12, 2018 #
Note
rhr:44 slept:8.0 (sick)
Running 32:18 6.78 km (4:46 / km) +89m 4:28 / km
ahr:151 max:174 shoes: Brooks Aduro 4 - Black/Yellow
Friday May 11, 2018 #
Note
rhr:51 slept:9.0 (sick) (rest day)
Strength & Conditioning - Gym (Stab/Flex-ability)) 45:00 [1]
Three sets of:
15x hip pules on BUSO
15x alternate leg dips on BUSO
15x clams with red resistance band
15x elevated clams with tap behind
15x straight legs abductor extensions outside
15x straight leg abductor extension inside
10x calf raises
10x single leg squats off bench
15x deadbugs
15'' side plank arm in air, 10'' same with leg pulse, 5'' side plank arm in air
Thursday May 10, 2018 #
Note
rhr:44 slept:7.0 (sick) (rest day)
Ventured to the track and did the WU with the City of Sheffield sprinters and some hurdle drills.
Tips from the sprinters is the different style of running and foot contact with the ground. Dorsa flex is what they kept using (basically pulling your toes up) and brining your heels up high under your bum.
Learnt a lot today from the sprinters and hope to do the WU more often with them.
Then did some block work. Had 4 good run outs from the blocks. Hoping to get close to that sub 50" this summer....
Had some fun at the track tonight and didn't realise how late it was!
Wednesday May 9, 2018 #
Note
rhr:41 slept:8.0 (sick) (rest day)
After contemplating how I felt and performed at BUCS and the Attnanger Mile I need some recovery time so I can perform in the summer.
The plan is technical work, drills and easy gym this week (nothing tiring) then build back to running next week
60% hopefully in 2 weeks and then full training in 3 weeks
Bored at the moment
Strength & Conditioning - Gym (Stab/Flex-ability)) 45:00 [1]
Took my time and didn't do anything too hard
Three sets of:
15x hip pules on BUSO
15x alternate leg dips on BUSO
15x clams with red resistance band
15x elevated clams with tap behind
15x straight legs abductor extensions outside
15x straight leg abductor extension inside
10x calf raises
10x single leg squats off bench
15x deadbugs
15'' side plank arm in air, 10'' same with leg pulse, 5'' side plank arm in air
Tuesday May 8, 2018 #
Note
rhr:44 slept:7.5 (sick) (rest day)
Monday May 7, 2018 #
Note
slept:9.0 (sick)
Running 11:24 2.42 km (4:43 / km) +5m 4:40 / km
ahr:159 max:169 shoes: #2 W Supernova Glide - Pink/Or
Running 8:57 [5]
(sick) shoes: #2 W Supernova Glide - Pink/Or
I lost the race when Dan Jarvis got a lead at about 1500m. Then I lost it even more when I was too scared to kick at 800m to go incase I blew up. Dan Jarvis was the better runner today.
Didn't have the confidence coming into the race to kick from 800m out. I gained a bit on the last lap but that was too late.
This race was hardwork from the start, looking back at the video I look awful running and not smooth at all when running. Looked like I was fighting very hard. Hurdles were great and not much stuttering I thought.
A bit dissapointed I still haven't won a BUCS Gold medal, but given how I have been feeling and running in the last 3 weeks I was glad to make the start line.
Only positives are that it is my 4th fastest steeplechase I have ran and I ran it when I wasn't very well prepared.
Running 21:34 4.49 km (4:48 / km) +5m 4:47 / km
ahr:158 max:170 shoes: #2 W Supernova Glide - Pink/Or