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Training Log Archive: TommyH

In the 7 days ending Nov 18, 2018:

activity # timemileskm+m
  Running9 8:09:09 65.57(7:28) 105.53(4:38) 871
  Road Biking 1 26:07 6.73(3:53) 10.83(2:25) 111
  Total10 8:35:16 72.3(7:08) 116.36(4:26) 982
  [1-5]10 8:12:35
averages - sleep:7.8 rhr:43

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MoTuWeThFrSaSu

Sunday Nov 18, 2018 #

12 PM

Running 12:37 intensity: (50 @0) + (1:28 @1) + (4:26 @2) + (5:53 @3) 2.4 km (5:15 / km) +43m 4:49 / km
ahr:140 max:157 shoes: #2 W Supernova Glide - Pink/Or

WU

Running 33:19 intensity: (3 @1) + (8 @2) + (8 @3) + (9:58 @4) + (23:02 @5) 9.91 km (3:22 / km) +215m 3:02 / km
ahr:175 max:181

SYXC No.3

4 laps of 2.5km

Comfy/tempo for 2 laps, very hard for one lap and working on the last lap to keep the pace as high as I could

Sat on the leaders for 2 laps then was out on my own after I kicked

Good workout

According to Starva laps for 2.5km were:

8'29'' - 8'32'' - 8'04'' - 8'15''

About 53m climb per lap




Running 23:06 intensity: (37 @0) + (3:12 @1) + (11:51 @2) + (7:26 @3) 4.52 km (5:07 / km) +71m 4:44 / km
ahr:139 max:158 shoes: #2 W Supernova Glide - Pink/Or

WD

Saturday Nov 17, 2018 #

9 AM

Running 27:38 intensity: (34 @0) + (45 @1) + (25:41 @2) + (38 @3) 5.42 km (5:06 / km) +11m 5:03 / km
ahr:137 max:147 shoes: #3 W Supernova Glide - Pink/Or

Recovery

Friday Nov 16, 2018 #

Note
rhr:41 slept:7.5

4 PM

Running 18:14 intensity: (53 @0) + (29 @1) + (10:13 @2) + (6:39 @3) 3.69 km (4:57 / km) +30m 4:45 / km
ahr:140 max:151 shoes: Nike Zoom Pegasus 34 - Blue/Wh

WU

Running 18:39 intensity: (1:13 @0) + (43 @1) + (3:13 @2) + (1:43 @3) + (11:34 @4) + (13 @5) 4.46 km (4:11 / km)
ahr:156 max:176 shoes: Brooks Aduro 4 - Black/Yellow

4x200m Hurdles (4 hurdles) [200m]

T10’

Running 20:56 intensity: (23 @1) + (8:00 @2) + (12:24 @3) + (9 @4) 4.38 km (4:47 / km) +26m 4:39 / km
ahr:144 max:162 shoes: Nike Zoom Pegasus 34 - Blue/Wh

WD

Thursday Nov 15, 2018 #

Note
rhr:43 slept:8.0

6 PM

Running 42:10 intensity: (51 @0) + (39 @1) + (11:58 @2) + (28:42 @3) 9.78 km (4:19 / km) +28m 4:15 / km
ahr:145 max:155 shoes: #3 W Supernova Glide - Pink/Or

Operating at 135-155

Mainly at 145-148bpm

Wednesday Nov 14, 2018 #

Note
rhr:43 slept:7.5

7 AM

Running 58:33 intensity: (2:33 @0) + (1:54 @1) + (28:47 @2) + (21:23 @3) + (2:58 @4) + (58 @5) 11.64 km (5:02 / km) +55m 4:55 / km
ahr:143 max:187 shoes: Brooks Aduro 4 - Black/Yellow

Lonely

2nd 1/2 good speeds

5 PM

Running 58:42 intensity: (4:21 @0) + (4:30 @1) + (45:52 @2) + (3:59 @3) 11.5 km (5:06 / km) +115m 4:52 / km
ahr:135 max:151 shoes: #3 W Supernova Glide - Pink/Or

Ran a bit too fast this morning and my heart rates were too high for recovery after a nig session yesterday.

Operating at 135-140bpm on the way back

Only spiked 151bpm on the steep hill out of the valley, otherwise it didn’t go above 145 the whole way back.

Felt good and nice recovery pace

Tuesday Nov 13, 2018 #

11 AM

Road Biking 26:07 [3] 10.83 km (2:25 / km) +111m 2:18 / km
shoes: Scott Comp - White

Cycle into work

2 PM

Running 16:06 intensity: (59 @0) + (23 @1) + (5:04 @2) + (9:34 @3) + (6 @4) 3.67 km (4:23 / km) +21m 4:16 / km
ahr:144 max:160 shoes: #3 W Supernova Glide - Pink/Or

WU

Running 42:22 intensity: (9 @0) + (20 @1) + (2:24 @2) + (5:30 @3) + (13:57 @4) + (20:02 @5) 11.82 km (3:35 / km)
ahr:168 max:181 shoes: Adidas Boston Boost - Pink/Bla

3x2km, 3x1mile [300m]

@ 6:11-6:16-6:11-4:57-4:53-4:52



Running 18:14 intensity: (3 @0) + (24 @1) + (8:32 @2) + (9:15 @3) 3.58 km (5:06 / km) +47m 4:47 / km
ahr:143 max:156 shoes: #3 W Supernova Glide - Pink/Or

WD

Monday Nov 12, 2018 #

Note
rhr:46 slept:8.0

7 AM

Running 47:04 intensity: (3:47 @0) + (12:44 @1) + (25:26 @2) + (5:07 @3) 8.86 km (5:19 / km) +57m 5:09 / km
ahr:133 max:157 shoes: #3 W Supernova Glide - Pink/Or

Slow and v.tired

5 PM

Running 51:29 intensity: (5:51 @0) + (10:52 @1) + (33:08 @2) + (1:38 @3) 9.9 km (5:12 / km) +153m 4:50 / km
ahr:131 max:153 shoes: #3 W Supernova Glide - Pink/Or

Tired

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