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Training Log Archive: TommyH

In the 7 days ending Sep 30, 2018:

activity # timemileskm+m
  Running8 7:12:10 55.47(7:47) 89.28(4:50) 898
  Strength & Conditioning - Gym (Stab/Flex-ability))1 30:00
  Total8 7:42:10 55.47 89.28 898
  [1-5]8 7:33:43
averages - sleep:8.9 rhr:45

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MoTuWeThFrSaSu

Sunday Sep 30, 2018 #

Note
(rest day)

Felt pretty awful and spaced out all day

Safer to skip long run so I can session Tuesday

Note
slept:10.0

Saturday Sep 29, 2018 #

Note
slept:10.0

1 PM

Running 1:01:12 intensity: (1:32 @0) + (5:33 @1) + (19:29 @2) + (14:51 @3) + (13:14 @4) + (6:33 @5) 13.7 km (4:28 / km) +285m 4:03 / km
ahr:150 max:179 shoes: Adidas Boston Boost - Pink/Bla

WU

10’ tempo (I didn’t fancy 15’ it would have been too hard)

5x90” hills [2’ jog back down]

WD home

Friday Sep 28, 2018 #

Note
rhr:42 slept:9.5

Felt carp and awful this morning

6 PM

Running 43:54 intensity: (1:35 @0) + (5:56 @1) + (34:25 @2) + (1:58 @3) 8.8 km (4:59 / km) +62m 4:49 / km
ahr:135 max:153 shoes: Nike Zoom Pegasus 34 - Blue/Wh

Keeping HR below 140 to be safe

Up and down fulwood road to minimise climb

Will do again to keep hills to a minimum

Strength & Conditioning - Gym (Stab/Flex-ability)) 30:00 [3]

Short gym so as not to over do it

New plan for the winter is to not over do things and keep on the easy side of things

3 sets of:
10x band resisted hip pulses
10x double leg v-dips
10x clams band reaoatswd
10x side plank woth pulse
10x deadbigs
10x calf raises

Squats

1x8 @ 20kg
1x8 @ 40kg
3x8 @ 45kg

Felt strong and wanted to go heavier but was sensible

7 PM

Running 4:42 intensity: (10 @0) + (10 @1) + (2:50 @2) + (1:32 @3) 0.96 km (4:53 / km) +33m 4:10 / km
ahr:140 max:149 shoes: Nike Zoom Pegasus 34 - Blue/Wh

Home

Thursday Sep 27, 2018 #

Note
rhr:49 slept:8.0

8 AM

Running 56:14 intensity: (34 @0) + (1:29 @1) + (16:50 @2) + (36:57 @3) + (24 @4) 11.07 km (5:05 / km) +130m 4:48 / km
ahr:146 max:163 shoes: Brooks Aduro 4 - Black/Yellow

Dropped off car at the garage and ran to work

Very tired - won’t be temping later I don’t think

3 PM

Running 57:50 intensity: (1:06 @0) + (1:39 @1) + (16:54 @2) + (38:11 @3) 12.39 km (4:40 / km) +46m 4:35 / km
ahr:144 max:159 shoes: Brooks Aduro 4 - Black/Yellow

No energy to tempo

Wednesday Sep 26, 2018 #

5 PM

Running 1:30:19 intensity: (1:29 @0) + (5:57 @1) + (36:51 @2) + (46:02 @3) 18.32 km (4:56 / km) +276m 4:35 / km
ahr:143 max:157 shoes: #2 W Supernova Glide - Pink/Or

Was only planning on 70’ but was having too much fun and miss calculated the route somewhat

Tuesday Sep 25, 2018 #

5 PM

Running 18:39 intensity: (1:37 @0) + (2:43 @1) + (6:14 @2) + (8:05 @3) 3.89 km (4:48 / km) +36m 4:35 / km
ahr:140 max:158 shoes: Brooks Aduro 4 - Black/Yellow

WU - was worried as was feeling tired

Running 22:16 intensity: (16 @0) + (3:00 @1) + (2:02 @2) + (1:38 @3) + (6:32 @4) + (8:48 @5) 5.77 km (3:52 / km) +2m 3:51 / km
ahr:162 max:182 shoes: Adidas Boston Boost - Pink/Bla

5x1km

3:11 - 3:05 - 3:01 - 3:00 - 3:00

This felt easy



Running 22:04 intensity: (8 @0) + (28 @1) + (6:56 @2) + (14:32 @3) 4.37 km (5:03 / km) +29m 4:53 / km
ahr:146 max:159 shoes: Brooks Aduro 4 - Black/Yellow

Kenyan WD

Monday Sep 24, 2018 #

Note
rhr:44 slept:7.0

Running 55:00 [3] 10.0 km (5:30 / km)
shoes: #2 W Supernova Glide - Pink/Or

No watch or HRM

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