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Training Log: TommyH

In the last 7 days:

activity # timemileskm+m
  Running16 10:15:31 80.05(7:41) 128.83(4:47)
  Strength & Conditioning - Gym (Stab/Flex-ability))2 1:30:00
  Steeple Chase: Mobility-Stability-Flexibility2 42:00
  Total16 12:27:31 80.05 128.83
averages - sleep:8.5 rhr:43
«
2:57
0:00
ThFrSaSuMoTuWe

Wednesday Mar 1 #

Note
rhr:42 slept:8.25

8 AM

Running 38:37 [2] 7.65 km (5:03 / km)
ahr:138 max:153 shoes: Adidas Supernova Sequence

Limited to 30'/40' mins

Tuesday Feb 28 #

Note
rhr:42 slept:8.5

5 PM

Running 17:13 [2] 3.64 km (4:44 / km)
ahr:130 max:153 shoes: Adidas Supernova Glide Boost

WU to track

Running intervals 23:39 [5] 3.88 km (6:06 / km)
ahr:139 max:174 shoes: Asics J33 orange/white

Small session as I have V02 Max tomorrow.

Session was 4x400m (over 5 hurdles) 4x200m [2',5']

Target pace was 70" and faster for the 4s

Got a bit excited.....

Times:

64-64-67-67 (decided to back off slightly as was off a bit fast)

30-29-28-28

Good session - legs tired though....
6 PM

Steeple Chase: Mobility-Stability-Flexibility 10:00 [3]

6x8 hurdles on the blue marks - technique feels good

Running 9:26 [2] 2.0 km (4:43 / km)
ahr:139 max:147 shoes: Adidas Supernova Glide Boost

WD to big Tesco - went a little overboard on pancake toppings...

Monday Feb 27 #

Note
rhr:44 slept:9.0

8 AM

Running 56:06 [2] 11.11 km (5:03 / km)
ahr:140 max:161 shoes: Adidas Supernova Glide Boost

Later morning miles

12 PM

Running 6:50 [2] 1.4 km (4:53 / km)
shoes: Muzino Wave Rider - Blue/White

WU

1 PM

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

Hard core and plyometrics

Running 6:21 [2] 1.4 km (4:32 / km)
shoes: Muzino Wave Rider - Blue/White

WD

5 PM

Running tempo 1:03:31 [4] 15.77 km (4:02 / km)
ahr:152 max:178 shoes: Muzino Wave Rider - Blue/White

Temp session set was 10'10'15' progression (based on HR)

WU @ 4:38min/km @ 136 AV HR

10' @ 4:02min/km @ 151 AV HR (max 159)
10' @ 3:34min/km @ 162 AV HR (max 169)
16' @3:17min/km @ 171 AV HR (max 178)

WD @ 5:06min/km @ 141 AV HR

Good session - hard work to keep the HR up on the last 16', it kept wanting to drop

Sunday Feb 26 #

Running 1:33:23 [3] 18.46 km (5:04 / km)
ahr:149 max:169 shoes: Adidas Supernova Sequence

Steady long run with Steve. Prettty tired from not much sleep last night. AV HR up a little bit more than usuall.

Saturday Feb 25 #

Note
rhr:44 slept:11.0

Running hills 1:18:43 [4] 17.02 km (4:37 / km)
ahr:154 max:182 shoes: Adidas Supernova Sequence

Full session

T20' [4' jog] 6x45" hills [2',5' jog] 2x5x15" turn-abouts [10",5']

WU 11'13" @ 4:37min/km @ 128 AVHR

T20' @ 3:39min/km @ 174 AVHR

4' rest jogging

6x45" [2'] hills between two lampposts based on length of first effort

Times were:
45-47-47-47-47-44
Paces (min/km):
2:51-3:05-3:06-3:05-3:05-3:03
Max HR:
178-179-178-179-180-181

5' jogging

2x5x15" [10",5'] turn abouts:
Paces @
2:34-2:37-2:09-2:40-2:24
And
2:37-2:25-2:35-2:19-2:24

Not sure how accurate these turn-abouts are on the GPS.....

Good session. Got some lactate on the hills. Glutes burning on the hills


WD back up hill home 14'36" @ 5:06min/km @ 151 AVHR

Friday Feb 24 #

Note
rhr:44 slept:7.5

8 AM

Running 37:20 [2] 7.53 km (4:57 / km)
shoes: Adidas Supernova Glide Boost

Very tired today so had breakfast and jogged to post office and then into uni.

Going to gym at lunch and must not over do this week! Limiting my self to 75ish miles but i think I'm going to end up going over this....

Too much motivation

1 PM

Running 6:56 [2] 1.45 km (4:47 / km)
shoes: Adidas Supernova Glide Boost

WU

2 PM

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

Maximal strength phase 1-2

Band exercises

Deadlift:
5 @ 105kg
4 @ 110kg
3 @ 117.5kg

RDL's 3x8 @ 90kg
Bent over row 3x8 @ 50kg
Pull ups @ 8,6,4


Running 5:57 [2] 1.33 km (4:28 / km)
shoes: Adidas Supernova Glide Boost

WD

6 PM

Running 1:03:10 [2] 12.39 km (5:06 / km)
ahr:140 max:155 shoes: Muzino Wave Rider - Blue/White

Easy later evening run

Thursday Feb 23 #

Note
rhr:42 slept:7.0

8 AM

Running 20:15 [2] 4.3 km (4:43 / km)
ahr:148 max:162 shoes: Adidas Supernova Sequence

WU to EIS - very wet

9 AM

Steeple Chase: Mobility-Stability-Flexibility 32:00 [3]
ahr:123 max:163

Hurdles session in the morning at EIS

did some step overs for WU

session was roughly

2x5x8 hurldes with no step between on same leg lead (swapped lead leg each times) on lower height

5x8 hurdles at lower height alternating legs

10x8 hurdles at full height - fast - alternating legs

Running 21:56 [2] 4.55 km (4:49 / km)
ahr:154 max:164 shoes: Adidas Supernova Sequence

Horrendus weather, super windy and rainy. If it's like this later I'm not doing a tempo.



6 PM

Running tempo 1:06:08 [4] 14.95 km (4:25 / km)
ahr:151 max:178 shoes: Adidas Supernova Sequence

WU @ 131 AV HR @ 4:47 min/km

10' @ 151 AV HR @ 4:04 min/km
10' @ 162 AV HR @ 3:52 min/km
10' @ 173 AV HR @ 3:28 min/km

WD @ 151 AV HR @ 5:19 min/km

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