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Training Log: TommyH

In the last 7 days:

activity # timemileskm+m
  Running8 4:22:29 36.85(7:07) 59.31(4:26)
  Strength & Conditioning - Gym (Stab/Flex-ability))1 1:00:00
  Total9 5:22:29 36.85 59.31
averages - sleep:9 rhr:40
«
1:53
0:00
SuMoTuWeThFrSa

Friday Jul 21 #

Note
rhr:38 slept:7.0

Wednesday Jul 19 #

Note
rhr:40 slept:7.0

Note
rhr:40 slept:7.0

7 AM

Running 7:10 [2] 1.53 km (4:41 / km)
shoes: Adidas Glide Boost: Red/Black

To work

6 PM

Running 18:54 [2] 4.06 km (4:39 / km)
shoes: Nike Lunarglide 6: Oran/Green

Long WU with Charl

7 PM

Running race 32:02 [5] 10.0 km (3:12 / km)
ahr:182 max:188 shoes: Nike Lunarglide 6: Oran/Green

10km in Scunthorpe

Plan was 3:15's per km as I am not really in 10km shape - used this as a tempo/training/fun. A big long drag up a hill over the last 2km so wanted to bank some time early on in the course

very rolling course with a horrible last 2km uphill - legs were burning

km splits:
3:12 - 3:09 - 3:04 - 3:08 - 3:13 - 3:08 - 3:16 - 3:01 - 3:33 - 3:21

km 8 was down hill hence the increase of pace

Lost a little in km 7 as I lost my head slightly but managed to get it back without wasting too much time, it was mentally hard between 6km-8km

The pace dropped massively up the long drag of a hill, finished strong though






Running 9:44 [2] 1.9 km (5:07 / km)
ahr:134 max:141 shoes: Nike Lunarglide 6: Oran/Green

WD

Tuesday Jul 18 #

Note
slept:8.0

8 AM

Running 44:48 [2] 9.09 km (4:56 / km)
ahr:145 max:162 shoes: Asics GT1000 5: Black/Yellow

Steady morning into work

Monday Jul 17 #

Note
rhr:41 slept:9.0

Ah 80 miles done last week - not used to this mileage in the summer. That explains why I have been sleeping so well!

8 AM

Running 48:37 [2] 10.45 km (4:39 / km)
ahr:148 max:167 shoes: Adidas Glide Boost: Red/Black

Easy morning

12 PM

Running 5:07 [2] 1.08 km (4:44 / km)
ahr:145 max:155 shoes: Adidas Glide Boost: Red/Black

Easy to the gym

1 PM

Strength & Conditioning - Gym (Stab/Flex-ability)) 1:00:00 [2]

Worked on my form - I have been pretty bad recently on my Deadlifts and Squats so sorted those out!

1x8 squats @ 20kg
1x8 suats @ 40kg
3x8 squats @ 60kg

1x 8 deadlifts @ 20kg
1 x 8 deadlifts @ 70 kg
3 x 8 deadlifts @ 90kg

3x8 bent over row @ 50kg
2x6 pull ups
1x8 RDL's @ 50kg (per leg)


Sunday Jul 16 #

Note
rhr:40 slept:7.0

10 AM

Running 6:56 [2] 1.76 km (3:56 / km)
ahr:155 max:164 shoes: Adidas Glide Boost: Red/Black

WU

Running 18:59 [4] 4.14 km (4:35 / km)
ahr:173 max:192 shoes: Asics J33: Orange/White

Mixed British Sprint Relays

Charl gave me a 3' lead! So went out really steady and just did my map reading. GG caught me up with 4 controls to go so just followed him and then beat him on the run in

We managed 3rd in the ShUOC/SPOOK relay, so now I own a Silver and Bronze medal, I'm chasing the JK Sprint Gold in a few years to add a Gold to my collection




11 AM

Running 9:43 [2] 2.01 km (4:50 / km)
ahr:143 max:150 shoes: Adidas Glide Boost: Red/Black

WD with Charl

Running 1:00:29 [2] 13.29 km (4:33 / km)
ahr:148 max:176 shoes: Adidas Glide Boost: Red/Black

45' easy then a pick up for 15'

45' @ 4:54 min/km
15' @ 3:44 min/km



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