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Training Log Archive: TommyH

In the 1 days ending Dec 6, 2016:

activity # timemileskm+m
  Running4 1:41:01 14.03(7:12) 22.57(4:28)
  Steeple Chase: Mobility-Stability-Flexibility1 15:00
  Total4 1:56:01 14.03 22.57
averages - sleep:7.5 rhr:42

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Tu

Tuesday Dec 6, 2016 #

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 Sequence: Silver/White

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 Sequence: Silver/White

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 Sequence: Silver/White

WD

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