Training Log Archive: TommyHIn the 1 days ending Jan 24, 2018:
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Wednesday Jan 24, 2018 #
Note
rhr:46 slept:6.0
Running 20:00 [3] 4.21 km (4:45 / km)
shoes: #1 W Supernova Glide - Pink/Or
WU to EIS
Running 10:00 [3] 2.22 km (4:30 / km)
WU
Drills: Stability & Mobility 15:00 [2]
Hurdle drills and pre race WU with strides
Running 56 [5] 0.4 km (2:20 / km)
BMC 800m C race - pace
they wanted a 56 per 400
they wanted a 56 per 400
Running 1:36 [4] 0.5 km (3:12 / km)
BMC E race - they wanted 64per 400
Running 2:41 [5] 1.0 km (2:41 / km)
BMC B 1500m
They wanted 63/64 per 400m
Took them through in 63/64 but they dropped off so slowed and went through 800 in about 2:08.
went to 1km for them in about 2:41ish
They wanted 63/64 per 400m
Took them through in 63/64 but they dropped off so slowed and went through 800 in about 2:08.
went to 1km for them in about 2:41ish
Running 10:00 [2] 2.22 km (4:30 / km)
shoes: #1 W Supernova Glide - Pink/Or
WD
12 PM
Running 7:37 1.59 km (4:47 / km) +42m 4:14 / km
ahr:143 max:158 shoes: Brooks Aduro 4 - Black/Yellow
Strength & Conditioning - Gym (Stab/Flex-ability)) 30:00 [3]
2 x 10 relaxed clams per side
2 x 10 elevated relaxed clams with hell tap behind
3 x 10 calf raises per leg
3 x 10 single leg RDL @ 30kg per leg
3 x 10 bent over row @ 50kg
6 x high hurdle jump over 5 hurdles
3 x hurdle bounce over small hurdle
3 x single leg hop over small hurdle per leg
2 x 10 elevated relaxed clams with hell tap behind
3 x 10 calf raises per leg
3 x 10 single leg RDL @ 30kg per leg
3 x 10 bent over row @ 50kg
6 x high hurdle jump over 5 hurdles
3 x hurdle bounce over small hurdle
3 x single leg hop over small hurdle per leg
2 PM
Running 6:40 1.35 km (4:56 / km)
ahr:129 max:147 shoes: Brooks Aduro 4 - Black/Yellow