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Training Log Archive: TommyH

In the 7 days ending Oct 21, 2018:

activity # timemileskm+m
  Running10 8:06:27 61.98(7:51) 99.74(4:53) 717
  Total10 8:06:27 61.98(7:51) 99.74(4:53) 717
  [1-5]10 7:47:53
averages - sleep:8.3 rhr:40

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MoTuWeThFrSaSu

Sunday Oct 21, 2018 #

11 AM

Running 54:44 [3] 10.77 km (5:05 / km) +33m 5:00 / km
shoes: #2 W Supernova Glide - Pink/Or

Long run - saved by accident...

Running 49:37 [3] 10.36 km (4:47 / km) +75m 4:37 / km
shoes: #2 W Supernova Glide - Pink/Or

Long run second half - was actually one whole run!

Saturday Oct 20, 2018 #

Running 10:00 [3] 2.0 km (5:00 / km)
shoes: Brooks Aduro 4 - Black/Yellow

WU

Running 10:00 [3] 3.0 km (3:20 / km)

Northen XC 4th leg

I thought I had done a great leg, I did my own think and went off slow and finished fast. Checked time and realised it was super slow...

Relatively happy on reflection 5 days after as I wanted to test to see how fit I actually am and I wasn’t planning on completely emptying the tank, just a hard honest effort

Running 10:00 [3] 2.0 km (5:00 / km)
shoes: Brooks Aduro 4 - Black/Yellow

WD - slow

Friday Oct 19, 2018 #

5 PM

Running 30:43 [3] 6.01 km (5:07 / km) +41m 4:56 / km
shoes: #2 W Supernova Glide - Pink/Or

Steady before Northen XC relays

Thursday Oct 18, 2018 #

Note
rhr:39 slept:9.0

Sleep and recovery

In two minds wether to do a tempo today

6 PM

Running 25:01 [3] 5.68 km (4:24 / km) +26m 4:19 / km
shoes: Nike Elite - White/Black

Steady run with 4x40”-60” surges

Wednesday Oct 17, 2018 #

Note
rhr:41 slept:7.5

8 AM

Running 45:07 intensity: (1:09 @0) + (5:03 @1) + (34:42 @2) + (4:13 @3) 8.8 km (5:08 / km) +64m 4:57 / km
ahr:135 max:152 shoes: #3 W Supernova Glide - Pink/Or

Tired commute so I just went slow

5 PM

Running 16:57 intensity: (1:37 @0) + (2:08 @1) + (8:35 @2) + (4:37 @3) 3.48 km (4:52 / km) +78m 4:22 / km
ahr:137 max:157 shoes: #3 W Supernova Glide - Pink/Or

WU before gym after work

Running 42:26 intensity: (46 @0) + (3:36 @1) + (24:22 @2) + (13:42 @3) 8.65 km (4:55 / km) +92m 4:40 / km
ahr:140 max:156 shoes: #3 W Supernova Glide - Pink/Or

Bailed on gym

Steady home as was aiming for a steady and not a comfy

Tuesday Oct 16, 2018 #

5 PM

Running 22:59 intensity: (6:11 @0) + (7:56 @1) + (8:08 @2) + (44 @3) 3.91 km (5:53 / km) +24m 5:42 / km
ahr:125 max:147 shoes: Brooks Aduro 4 - Black/Yellow

WU

Forgot to stop watch for about 5’ at the end

6 PM

Running 29:30 intensity: (9 @0) + (1 @1) + (1:48 @2) + (2:29 @3) + (7:59 @4) + (17:04 @5) 8.34 km (3:32 / km) +2m 3:32 / km
ahr:172 max:183 shoes: Adidas Boston Boost - Pink/Bla

5x1mile [80”] (first time back for hallamshire to track and group were going [65”-70”] off Connor)

Miles @ 4:57-4:52-4:50-4:48-4:46

Felt good and was on my own last 3 reps

Cadence has dropped a bit... need to get it back up



Running 22:55 intensity: (15 @0) + (8 @1) + (16:58 @2) + (5:34 @3) 4.49 km (5:06 / km) +35m 4:55 / km
ahr:140 max:151 shoes: Brooks Aduro 4 - Black/Yellow

WD

Monday Oct 15, 2018 #

7 AM

Running 1:00:43 intensity: (4:27 @0) + (4:51 @1) + (40:51 @2) + (10:34 @3) 11.84 km (5:08 / km) +64m 5:00 / km
ahr:138 max:158 shoes: #2 W Supernova Glide - Pink/Or

In to work

5 PM

Running 55:45 intensity: (4:00 @0) + (3:56 @1) + (46:34 @2) + (1:15 @3) 10.42 km (5:21 / km) +183m 4:55 / km
ahr:135 max:148 shoes: #2 W Supernova Glide - Pink/Or

Home from work

Kenyan plod home - Charl was running very well so I left her to cruise up the hill

I didn't want to push anything and wanted to recover for a good session on the track.

Maybe a little tired from the XC

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