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Training Log: TommyH

In the last 7 days:

activity # timemileskm+m
  Running17 9:52:00 75.28(7:52) 121.15(4:53)
  Strength & Conditioning - Gym (Stab/Flex-ability))3 2:00:00
  Drills: Stability & Mobility 1 20:00
  Total17 12:12:00 75.28 121.15
averages - sleep:8.7 rhr:41
«
3:12
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SuMoTuWeThFrSa

Friday Mar 24 #

Note
slept:8.0 (rest day)

Running 51:18 [2] 10.22 km (5:01 / km)
ahr:142 max:156 shoes: Mizuno Hayate 2: Green


It was meant to be a complete rest day

Couldn't resist a blast in Rivelin in the evening sun

Thursday Mar 23 #

Note
rhr:40 slept:8.25

7 AM

Running 28:31 [2] 5.92 km (4:49 / km)
ahr:141 max:159 shoes: Asics GT1000 5: Black/Yellow

Very tired today so decided to do a shorter faster loop

5 PM

Running tempo 1:17:54 [4] 17.88 km (4:21 / km)
ahr:144 max:177 shoes: Mizuno Wave Rider 19: Blue


10'10'10' tempo at HR target of 150-160-170

2x3x45" hills [2',5'] (up hollins croft)

10' @ AV HR 152 @ 3:44min/km
10' @ AV HR 165 @ 3:19min/km
10' @ AV HR 171 @ 3:13min/km

The last 10' it was so hard to get my HR up, it took about 4 mins to get it to above 168. Legs were so tired and just would not turn over any faster. However my pacewas good compared to my tempos I have been doing so I guess it's a possitiv. However I could no havegoenfaster if I tried.

Hills @
Set1: 45-45-46
Set2: 47-45-44

From the bottom to very top lamp post

Wednesday Mar 22 #

Note
rhr:42 slept:8.0

8 AM

Running 59:01 [2] 11.72 km (5:02 / km)
ahr:142 max:161 shoes: Adidas Glide Boost: Red/Black

Very late morning run

11 AM

Running 12:49 [2] 2.6 km (4:56 / km)
ahr:143 max:157 shoes: Mizuno Wave Rider 19: Blue

Jog to work

2 PM

Running 7:28 [2] 1.41 km (5:18 / km)
ahr:145 max:154 shoes: Mizuno Wave Rider 19: Blue

WU

Strength & Conditioning - Gym (Stab/Flex-ability)) 45:00 [3]

Half band exercises as was running low on time - I actually needed to do some work today....

Deadlifts @ reps of 4-3-2-1 @ 120kg - 122.5kg - 125kg - 127.5kg

4 sets of 4 reps of

RDL's @ 110kg
Bent over rows @ 70kg
Pull Ups 4-4-4-4

3 PM

Running 7:12 [2] 1.51 km (4:46 / km)
ahr:140 max:154 shoes: Mizuno Wave Rider 19: Blue

WD

5 PM

Running 1:01:17 [2] 12.46 km (4:55 / km)
ahr:137 max:151 shoes: Asics GT1000 5: Black/Yellow

Steady evening - shattered

Tuesday Mar 21 #

Note
rhr:39 slept:9.0

All the sleep tonight

Woke up and felt like a buss had driven into my quads from the squats yesterday....!

4 PM

Running 17:22 [2] 3.7 km (4:42 / km)
ahr:140 max:157 shoes: Asics GT1000 5: Black/Yellow

WU

5 PM

Drills: Stability & Mobility 20:00 [2]

Stepovers on the hurdles

Running intervals 36:00 [5] 7.53 km (4:47 / km)
ahr:157 max:184 shoes: Asics J33: Orange/White


2x3x200mH [200m jog, 400m jog,] [5'] 4x200m [200m, 3'] 3x400m [1',4'] 3x300m [45'']

200mH over 5 hurdles

200mH:
set 1 @ 30 - 30 - 29
set 2 @ 28 - 30 - 29

200m @ 28 - 29 - 29 - 28

400m @ 59 - 60 - 61

300m @ 44 - 45 - 45 (reps 1 & 2 in lane 2)

Session was a bit slow really, legs were shattered from the S&C I've been doing, should have been 1' quicker on the 2's, a few seconds quicker on the 4's and 3's

7 PM

Running 22:13 [2] 4.31 km (5:09 / km)
ahr:146 max:158 shoes: Asics GT1000 5: Black/Yellow

WD

Monday Mar 20 #

Note
rhr:40 slept:9.3

Rest this morning

This weather can do one as well - fed up of training in the wet and wind



12 PM

Running 7:23 [2] 1.46 km (5:03 / km)
ahr:136 max:145 shoes: Mizuno Wave Rider 19: Blue

WU

1 PM

Strength & Conditioning - Gym (Stab/Flex-ability)) 45:00 [3]

Band exercises to start off with

Strength workout:

Squats 1 set of 4-3-2-1 reps @ 110kg, 112.5kg, 115kg, 117.5kg

4 sets of 4 reps of:

Bulgarian slipt squats (per leg) @ 57.5kg
Push Press @ 37.5kg
Dumbell chest press @ 2x20kg (40kg total)

Running 8:15 [2] 1.66 km (4:58 / km)
ahr:132 max:147 shoes: Mizuno Wave Rider 19: Blue

WD to get some food

6 PM

Running 1:23:07 [2] 15.79 km (5:16 / km)
ahr:138 max:154 shoes: Mizuno Wave Rider 19: Blue

Recovery run this eve - made sure the AVHR was low.

Feeling a little run down with all the training recently, a big factor is the weather - I'm a little fragile when the weather turns, could notice I felt more run down than usual over the weekend from all the wind and rain. Another big sleep tonight!

Sunday Mar 19 #

Note
rhr:44 slept:9.5

12 PM

Running 1:35:18 [2] 20.05 km (4:45 / km)
ahr:145 max:176 shoes: Adidas Glide Boost: Red/Black

WU km @ 4:44 @ AVHR 128

70' @ 5:10min/km @ AVHR 143

20' @ 3:45min/km @ AVHR 157

Awful wet windy and cold weather

5 PM

Running 7:20 [2] 1.44 km (5:06 / km)
ahr:125 max:135 shoes: Asics GT1000 5: Black/Yellow

WU

6 PM

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

Did plyometrics I missed on Wednesday

Running 9:32 [2] 1.49 km (6:24 / km)
ahr:144 max:154 shoes: Asics GT1000 5: Black/Yellow

WD

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