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Training Log: TommyH

In the last 7 days:

activity # timemileskm+m
  Running7 5:45:32 44.64(7:44) 71.83(4:49) 558
  Total7 5:45:32 44.64(7:44) 71.83(4:49) 558
  [1-5]7 5:12:49
averages - sleep:8.3 rhr:40
«
1:56
0:00
SuMoTuWeThFrSa

Thursday Oct 18 #

Note
rhr:39 slept:9.0

Sleep and recovery

In two minds wether to do a tempo today

Wednesday Oct 17 #

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 #

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 #

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

Sunday Oct 14 #

12 PM

Running 10:29 [3] 1.77 km (5:55 / km) +8m 5:47 / km
shoes: Brooks Aduro 4 - Black/Yellow

WU in the rain

Running 24:41 intensity: (9 @0) + (6 @1) + (6 @2) + (5 @3) + (7:41 @4) + (16:34 @5) 7.34 km (3:22 / km) +7m 3:21 / km
ahr:175 max:181

SYXC - 2nd

Raced for 2nd place as I'm not fit enough to empty the tank when Jonny Shields took off.

4x2km laps around Clifton park, nice course and fast. Super rainy but not too muddy with tight corners which were super slipperly.

Jonny Shields took off on the 3rd lap. I just increased pace a little and let him go. I felt like I could have raced him as was super comfy at that point but a very busy week and late nights I didn't want to empty the tank racing.

I finished feeling great which was good. Strava gave faster laps each time.

laps:

6:10 -6:09 - 6:04 - 6:02

I was closing on Jonny Shields at the end so that was a positive. I think I could have given him a good race and maybe beaten him but I wasn't really prepared for a fast hard race this weekend

Running 14:00 [0] 2.8 km (5:00 / km)

WD



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