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Training Log: TommyH

In the last 7 days:

activity # timemileskm+m
  Running17 10:36:16 78.75(8:05) 126.73(5:01)
  Strength & Conditioning - Gym (Stab/Flex-ability))2 2:00:00
  Strength & Conditioning - Gym (Core)1 1:00:00
  Drills: Stability & Mobility 1 17:43 1.22(14:33) 1.96(9:02)
  Steeple Chase: Mobility-Stability-Flexibility1 15:00
  Total20 14:08:59 79.97 128.69
averages - sleep:7.7 rhr:43
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3:33
0:00
FrSaSuMoTuWeTh

Thursday Dec 8 #

Note
slept:8.0

Athletics christmas meal last night - had a little bit to drink but loads of water and a smoothie when I got in so wasn't too bad. No Jagerbombs which is a plus

Will see how the session goes tonight - should be good tho

No double today as long run is on Friday.

Quads still absolutely wrecked tho!!!!

2 PM

Note
rhr:44

Resting HR low = go ahead for a session

Wednesday Dec 7 #

Note
rhr:40 slept:7.5

6 AM

Running 1:02:46 [2] 11.89 km (5:17 / km)
ahr:137 max:160 shoes: Asics GT2000 - White/Green

Low HR again

Quads super tired this morning...

The gym is going to be so hard

8 AM

Running 11:50 [2] 2.33 km (5:05 / km)
ahr:135 max:155 shoes: Adidas Supernova Sequence

Jog to work

12 PM

Running 6:46 [2] 1.37 km (4:56 / km)
ahr:140 max:154 shoes: Adidas Supernova Sequence

WU

1 PM

Strength & Conditioning - Gym (Stab/Flex-ability)) 1:00:00 [3]

Hard plymertrics and weights

2 PM

Running 8:24 [2] 1.85 km (4:32 / km)
ahr:142 max:171 shoes: Adidas Supernova Sequence

WD

Quads really sore from yesterdays track

6 PM

Running 1:03:54 [2] 12.24 km (5:13 / km)
ahr:138 max:152 shoes: Adidas Supernova Sequence

easy miles in the eve

Tuesday Dec 6 #

Note
rhr:42 slept:7.5


7 AM

Running 16:10 [2] 3.46 km (4:40 / km)

recovery to post office

4 PM

Running 17:38 [2] 3.78 km (4:40 / km)
ahr:136 max:156 shoes: Adidas Supernova Sequence

WU

Steeple Chase: Mobility-Stability-Flexibility 15:00 [3]

Drills with bashir

Need to get back to doing some hurdeling on the blue marks next week

Running 10:00 [4] 2.92 km (3:25 / km)
ahr:175 max:184 shoes: Adidas Supernova Sequence

10' over 5 hurdles in lane 5

Attacking the hurdles again

5 PM

Running intervals 28:43 [5] 8.09 km (3:33 / km)
ahr:174 max:188 shoes: Asics Gell J33 - Blue/Green/Wh

5 x 1 mile off about 55''

4:57 - 4:53 - 4:55 - 4:54 - 4:54

felt easy

Felt good and the other were only doing 4 miles so let them go. The pace people went off at on the first one was all over the place but I tried to keep it just under 5 min mile. Doing most of the work on reps 1,2,4 and 5. Dom took the 3rd rep.

Good considering last year when I did 5x1mile it would wipe me out for a week and I couldn't finish most 5x1mile sessions....


6 PM

Running intervals 12:00 [5] 1.15 km (10:26 / km)
shoes: Asics Gell J33 - Blue/Green/Wh

4 x 100m

13 - 13 - 13 - 13

I was racing these which I shouldn't have been really....

Running 16:30 [2] 3.17 km (5:12 / km)
ahr:147 max:161 shoes: Adidas Supernova Sequence

WD

Monday Dec 5 #

Note
rhr:42 slept:7.5

6 AM

Running 1:01:21 [2] 11.98 km (5:07 / km)
ahr:134 max:155 shoes: Adidas Supernova Sequence

HR low

Back on the morning grind

12 PM

Running 6:55 [2] 1.49 km (4:39 / km)
ahr:134 max:150 shoes: Muzino Wave Rider - Blue/White

WU

1 PM

Strength & Conditioning - Gym (Stab/Flex-ability)) 1:00:00 [3]

Hard gym session

2 PM

Running 8:59 [2] 1.88 km (4:47 / km)
ahr:134 max:153 shoes: Muzino Wave Rider - Blue/White

wd

5 PM

Running 13:10 [2] 2.35 km (5:36 / km)
ahr:147 max:155 shoes: Muzino Wave Rider - Blue/White

Running home was faster than walking

6 PM

Running 51:02 [2] 9.97 km (5:07 / km)
ahr:139 max:155 shoes: Muzino Wave Rider - Blue/White

Standard Monday

Sunday Dec 4 #

Running 2:10:00 [2] 23.0 km (5:39 / km)

watch died

Saturday Dec 3 #

Running 10:23 [2] 1.77 km (5:52 / km)
shoes: Asics GT2000 - White/Green

WU

Drills: Stability & Mobility 17:43 [2] 1.96 km (9:02 / km)

drills pre race

Running tempo 9:59 [5] 3.27 km (3:03 / km)
ahr:182 max:188

OK race - should have been better

leg 1 of Leeds relays with Charl

Running tempo 10:25 [5] 3.29 km (3:10 / km)
ahr:179 max:188

3rd leg of Leeds Relays with Charl

3rd mixed team :)

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: Asics GT2000 - White/Green

WD

Friday Dec 2 #

Note
rhr:46 slept:8.0

3 PM

Running 1:04:21 [2] 12.48 km (5:09 / km)
ahr:140 max:163 shoes: Adidas Supernova Sequence

easy

Hips, glutes and hamstrings rediculsally tight after that indoor session - need to stretch off properly after next weeks session

5 PM

Strength & Conditioning - Gym (Core) 1:00:00 [3]

Hard core session - but in the eve and not in the performance gym :(

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