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Training Log Archive: TommyH

In the 28 days ending Feb 28, 2018:

activity # timemileskm+m
  Running37 25:06:29 197.02(7:39) 317.07(4:45) 3686
  Strength & Conditioning - Gym (Stab/Flex-ability))5 3:20:00
  Drills: Stability & Mobility 4 1:40:00
  Total44 30:06:29 197.02 317.07 3686
  [1-5]44 28:24:29
averages - sleep:8.3 rhr:41

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Wednesday Feb 28, 2018 #

Note
rhr:38 slept:8.0

Wow yesterday session was seriously slow compared to the last session I did on the grass. I ran 3:10's last time and was running 3:20's yesterday.
7 AM

Strength & Conditioning - Gym (Stab/Flex-ability)) 45:00 [2]

Three sets of:

15x clams
15x raised clams
15x hip pulese on BUSO ball
15x alternate hips dips on BUSO ball
15x leg drops on BOUSO ball
10x calf raises
2 x 30" holding sit ups hand over knee
15 x 3" holding situps hands by head
30" side plank with last 15" doing leg pulses
60" plank
3 PM

Running 1:06:52 intensity: (9:31 @0) + (11:58 @1) + (34:03 @2) + (11:20 @3) 11.6 km (5:46 / km) +286m 5:08 / km
ahr:133 max:150 shoes: Mizuno Hayate 2 - Green

Slow snow run - this was very hard work running in the snow!

Tuesday Feb 27, 2018 #

Note
rhr:38 slept:8.0

4 PM

Running 16:00 [2] 3.5 km (4:34 / km)
shoes: #1 W Supernova Glide - Pink/Or

Watch was low on battery so saved it for the session

Guestimate

5 PM

Running 36:26 intensity: (1:41 @0) + (1:52 @1) + (1:55 @2) + (2:22 @3) + (14:53 @4) + (13:43 @5) 9.54 km (3:49 / km)
ahr:164 max:180 shoes: Asics J33: Orange/White

Track was an ice rink

Did it on the grass centre, I felt amazing and thought I was running really well, each rep I got further - then I looked at my paces afterwards and it was a pretty slow session.... No wonder I felt good

At least I got a little bit of volume work in

6 x 5' [75''] didn't know what to do really

Running 23:52 intensity: (41 @0) + (21 @1) + (11:02 @2) + (10:02 @3) + (1:46 @4) 4.96 km (4:49 / km) +102m 4:22 / km
ahr:144 max:164 shoes: #1 W Supernova Glide - Pink/Or

Ran home as didn't want to wait for the bus - I might do this more often as it really doesn't take long and much quicker

Monday Feb 26, 2018 #

Note
rhr:40 slept:10.0

3 PM

Running 1:01:24 intensity: (1:12 @0) + (6:30 @1) + (31:47 @2) + (21:55 @3) 12.84 km (4:47 / km) +250m 4:21 / km
ahr:139 max:156 shoes: #1 W Supernova Glide - Pink/Or

forgot to start my watch for about 5mins halfway through

Pro Top Tip - Shave your chest hair to get a better HR trace

Sunday Feb 25, 2018 #

Note
slept:10.5

Route was a little too far, and I saved my run at Lady Cannings by accident :/

Total time: 2hours 18mins
Total distance: 28.29km
Total climb: 514m
10 AM

Running 1:34:21 intensity: (23 @0) + (2:10 @1) + (14:08 @2) + (1:15:20 @3) + (2:20 @4) 18.42 km (5:07 / km) +467m 4:33 / km
ahr:149 max:161 shoes: Mizuno Hayate 2 - Green

Running 44:59 intensity: (11 @1) + (18:18 @2) + (24:24 @3) + (2:06 @4) 9.88 km (4:33 / km) +47m 4:27 / km
ahr:146 max:164 shoes: Mizuno Hayate 2 - Green

Saturday Feb 24, 2018 #

9 AM

Running 24:35 intensity: (26 @0) + (25 @1) + (1:26 @2) + (19:01 @3) + (2:33 @4) + (44 @5) 5.15 km (4:46 / km) +26m 4:39 / km
ahr:152 max:181 shoes: #1 W Supernova Glide - Pink/Or

HR trace wrong

WU to track

Running 15:19 intensity: (4 @2) + (1:04 @3) + (7:54 @4) + (6:17 @5) 4.21 km (3:38 / km) +22m 3:33 / km
ahr:174 max:195 shoes: #1 W Supernova Glide - Pink/Or

HR trace wrong

T15 did this in my normal trainers so made it a little slower probs

10 AM

Drills: Stability & Mobility 35:00 [2]

A good quality drills session over hurdles

11 AM

Running 8:55 intensity: (5:36 @0) + (1:27 @1) + (1:48 @2) + (4 @3) 1.05 km (8:31 / km) +1m 8:29 / km
ahr:117 max:145 shoes: Asics J33: Orange/White

4 x 90m more intereted in the cadance and not the times

First split was massivly out but the others felt good

Nailed the cadance (rep 2,3,4) @ 104 - 104 - 105

Felt good and getting the legs to turn over at speed is starting to feel easier, will be nice to see what 6x200m is as part of a session...



Running 22:01 intensity: (27 @0) + (5:10 @1) + (3:35 @2) + (1:57 @3) + (5:32 @4) + (5:20 @5) 4.82 km (4:34 / km) +2m 4:33 / km
ahr:153 max:181 shoes: Asics J33: Orange/White

6x600m hurdles [2']

Was aiming for 70" per 400m (1'45" for the 600m) (8:45 SC pace) and looking to end at 68" per 400m. Didn't happen today.

Was very swirly and windy p!

600m splits: 1:47 - 1:44 - 1:47 - 1:44 - 1:45 - 1:47

Just couldn't hold the 1:45's think i tired my self out on some steady runs where I was smashing it......


12 PM

Running 13:41 intensity: (5 @0) + (6 @1) + (15 @2) + (6:44 @3) + (6:31 @4) 3.17 km (4:19 / km) +42m 4:03 / km
ahr:157 max:170 shoes: #1 W Supernova Glide - Pink/Or

WD

Friday Feb 23, 2018 #

Note
rhr:39 slept:8.5

6 PM

Running 44:38 intensity: (13 @0) + (2:49 @1) + (18:25 @2) + (21:33 @3) + (1:38 @4) 9.96 km (4:29 / km) +215m 4:03 / km
ahr:145 max:162 shoes: Mizuno Wave Rider 19 - Blue

Whoops - another run too fast...

Thursday Feb 22, 2018 #

Note
rhr:44 slept:7.5

1 PM

Running 1:07:57 intensity: (1:36 @0) + (3 @1) + (4:21 @2) + (25:42 @3) + (36:15 @4) 17.25 km (3:56 / km) +137m 3:47 / km
ahr:158 max:174 shoes: Asics J33: Orange/White

Progression tempo aiming to run all my tempos in zone 4 - no matter what the pace is

WU

10' @ 4:15min/km avHR @ 145
15' @ 3:50min/km avHR @ 157
25' @ 3:30min/km avHR @ 168

WD

How does running 25' @ 3:30's feel so much easier than the slower 10' and 15'....
C • tempo 1

Wednesday Feb 21, 2018 #

Note
rhr:41 slept:8.5

5 PM

Running 57:54 intensity: (31 @0) + (2:14 @1) + (30:28 @2) + (24:41 @3) 11.61 km (4:59 / km) +172m 4:39 / km
ahr:143 max:157 shoes: #1 W Supernova Glide - Pink/Or

7 PM

Strength & Conditioning - Gym (Stab/Flex-ability)) 45:00 [2]

Core:

Three sets of:

15x hip pulses
15x alternate hip dips
15x alternate leg drops
15x relaxed clams
15x elavated clams
10x calf raises
2 x 30" holding sit up
15x 3" holding sit up
15x double leg raises on back

8 PM

Running 4:51 intensity: (7 @0) + (26 @1) + (1:54 @2) + (2:24 @3) 0.96 km (5:03 / km) +31m 4:21 / km
ahr:141 max:150

Tuesday Feb 20, 2018 #

Note
rhr:42 slept:7.0

Note

I don't really race much at all as I plan what races I am going to do and then target those ones. This year I am targeting maybe a couple of big races. The next big race is IFAM at the end of May where I will go for a big Steeplechase race and the next one will be the British Champs in Birmingham.

I think I will also race a 10km and 5km along the way between now and May just as an indicator and for some confidence that the approach to winter training has actually worked.

I am very wary of over training as I don't want to let what happened in November happen again. 90+ miles per week is a bit silly for me so I will keep it much lower and focus on having good quality sessions as well. I think I get caught up in the "chasing miles club" sometimes which can be dangerous.

The plan for me is to get a block of volume work in now up until May time. Work on my base a bit more and get some good quality 5km sessions in. I will also get some quality hurdles sessions in as well. My endurance work is the biggest weakness for me at the moment so this will take priority.

I need to be able to get to 2km into a steeplechase race and still feel comfy and in control. The last 2 years I have been in the red zone after about 1km.
C • Racing 3
3 PM

Running 12:39 intensity: (4:42 @0) + (2:45 @1) + (5:01 @2) + (11 @3) 2.04 km (6:12 / km) +24m 5:51 / km
ahr:121 max:145 shoes: #1 W Supernova Glide - Pink/Or

Jog to work - did 15 mins and gave up and went to the track instead

Running >>> Work right now

Running 18:22 intensity: (55 @0) + (2:41 @1) + (7:23 @2) + (7:10 @3) + (13 @4) 3.96 km (4:38 / km) +34m 4:27 / km
ahr:140 max:160 shoes: #1 W Supernova Glide - Pink/Or

WU

5 PM

Drills: Stability & Mobility 30:00 [2]

Got to the track nice and early. Got a full 20' of stretching in before the drills

Full set of steeplechase drills. This will be the normal set of drills before every session untill May.


After each hurdle drill I take a hurdle at the end of them (per leg)

2x high knee lift over hurdle
2x stright leg flick over hurdle
2x single step trail leg snap
2x central trail leg work
2x longer powerful single step trail leg

Next set are drills info a stride ans over a hurdle (per leg)
-Power skips
-Cycle heel flicks
-open and close the groin
-straight leg kicks
-ankle step overs getting fast
-1500m cycles for the leg
-high knees

Static Hurdle drills per leg
15x trail leg drills over hurdle
15x trail leg slides
15x reverse trail leg drills over hurdle
6 PM

Running 33:38 intensity: (26 @0) + (41 @1) + (3:01 @2) + (4:02 @3) + (11:39 @4) + (13:49 @5) 8.27 km (4:04 / km) +2m 4:04 / km
ahr:166 max:182 shoes: Asics J33: Orange/White

8 x (500m, 400m) [35", 60"] = hard session

Did the whole session in lane 2 as was just way too busy. Ran the last 4/5 reps in lane 1 as people started dropping out so the times are probally worth a second or rwo quicker

500m @ 88 - 86 - 85 - 84 - 85 - 84 - 86 - 85
400m @ 71 - 70 - 68 - 68 - 69 - 53 (350m as nipped to the loo) - 70 - 70 -

Running 9:06 intensity: (4:03 @0) + (15 @1) + (2:03 @2) + (2:10 @3) + (35 @4) 0.95 km (9:35 / km)
ahr:128 max:166 shoes: #1 W Supernova Glide - Pink/Or

4x100m

Running 15:16 intensity: (10 @0) + (1 @1) + (3:29 @2) + (9:35 @3) + (2:01 @4) 3.19 km (4:47 / km) +41m 4:29 / km
ahr:151 max:163 shoes: #1 W Supernova Glide - Pink/Or

WD

Monday Feb 19, 2018 #

Note
rhr:48 slept:3.5

6 PM

Running 1:11:42 intensity: (48 @0) + (15 @1) + (16:16 @2) + (45:12 @3) + (7:55 @4) + (1:16 @5) 14.96 km (4:48 / km) +326m 4:19 / km
ahr:151 max:178 shoes: #1 W Supernova Glide - Pink/Or

Angry run: 1 of X

Sunday Feb 18, 2018 #

Note

Won BUCS 3000m. DQed. Absoloute Joke.

Note
slept:10.0

1 PM

Running 8:57 [3] 2.12 km (4:13 / km) +2m 4:12 / km
shoes: #1 W Supernova Glide - Pink/Or

WU

2 PM

Running race 8:18 [5] 3.0 km (2:46 / km)

BUCS 3000m Champion

Ran probably the best race of my life, in regards to tactics and smoothness

Saturday Feb 17, 2018 #

Note
slept:11.0

Comfy throught the 3000m heats

1 PM

Running 11:58 [3] 2.84 km (4:13 / km) +16m 4:06 / km
shoes: #1 W Supernova Glide - Pink/Or

WU

2 PM

Running 8:30 [5] 3.0 km (2:50 / km)

Getting the job done

3 PM

Running 14:34 [3] 3.24 km (4:30 / km) +15m 4:24 / km
shoes: #1 W Supernova Glide - Pink/Or

WD feeling good

Friday Feb 16, 2018 #

Note
slept:9.5

lots of sleep

30mins easy this morning and drills and an hours stretching

felt crap on my run and flat on th strides but at least the final is on sunday....
8 AM

Running 23:20 intensity: (33 @0) + (12 @1) + (4:14 @2) + (11:47 @3) + (6:34 @4) 4.87 km (4:48 / km) +58m 4:31 / km
ahr:152 max:168 shoes: #1 W Supernova Glide - Pink/Or

Steady run

9 AM

Running 8:33 intensity: (5:31 @0) + (1:07 @1) + (1:40 @2) + (15 @3) 1.14 km (7:32 / km) +3m 7:25 / km
ahr:117 max:150 shoes: #1 W Supernova Glide - Pink/Or

4xstrides

Drills: Stability & Mobility 20:00 [3]

Quality drills in the park

Thursday Feb 15, 2018 #

Note
slept:8.5

Was meant to run AM but decided more sleep would be good, I'll leave work earlier and run before it gets dark - been sunny all day!

4 PM

Running 31:24 intensity: (32 @0) + (13 @1) + (50 @2) + (12:54 @3) + (14:49 @4) + (2:06 @5) 6.95 km (4:31 / km) +62m 4:20 / km
ahr:160 max:182 shoes: #1 W Supernova Glide - Pink/Or

A bit quicker on the run - flying

Wednesday Feb 14, 2018 #

Note
rhr:41 slept:8.5

30' steady run then 2x3x90m (30m-30m-30m progressions) [walk and 5' jogging]

Awful run in some disgusting windy rain - horrible. Enjoyed zero mins of my steady run. Stopped raining and being windy when I got to do my strides.

legs feeling great with the leg turn over and cadence
7 PM

Running 28:35 intensity: (27 @0) + (48 @1) + (5:56 @2) + (18:38 @3) + (2:46 @4) 6.14 km (4:39 / km) +63m 4:26 / km
ahr:149 max:169 shoes: Mizuno Wave Rider 19 - Blue

Horrible run!

Running 15:10 intensity: (6:34 @0) + (1:54 @1) + (3:20 @2) + (3:22 @3) 1.99 km (7:38 / km) +16m 7:21 / km
ahr:128 max:156 shoes: Mizuno Wave Rider 19 - Blue

Leg turnover and cadance is on point

C • Great Turnover 2

Running 3:28 intensity: (51 @2) + (1:58 @3) + (39 @4) 0.67 km (5:12 / km) +33m 4:10 / km
ahr:152 max:164 shoes: Mizuno Wave Rider 19 - Blue

Tuesday Feb 13, 2018 #

Note
rhr:39 slept:8.0 (rest day)

Monday Feb 12, 2018 #

Note
rhr:37 slept:8.0

5 PM

Running 14:51 [3] 3.24 km (4:35 / km) +14m 4:29 / km
shoes: #1 W Supernova Glide - Pink/Or

WU

Running 23:11 intensity: (5:47 @0) + (3:40 @1) + (2:55 @2) + (2:22 @3) + (4:03 @4) + (4:24 @5) 4.19 km (5:32 / km)
ahr:144 max:183

2 x 3 x 500, [2', 6']

this session was very hard to keep controlled as I am feeling so good at the moment

All cadence at around 90 for the efforts, better than last session where they were at 88

splits for the 500m:

set 1: 80'' - 75'' - 78'' (made myself slow down after the secnd rep)
set 2 77'' - 77'' - 78'' (tried to keep them at 80'' but was hard to run slow)

Running 12:26 intensity: (9 @0) + (8 @1) + (1:11 @2) + (9:15 @3) + (1:43 @4) 2.82 km (4:25 / km) +11m 4:19 / km
ahr:152 max:163 shoes: #1 W Supernova Glide - Pink/Or

WD

Sunday Feb 11, 2018 #

Note
rhr:42 slept:7.5

7 AM

Running 40:37 intensity: (42 @0) + (33 @1) + (6:26 @2) + (26:06 @3) + (6:50 @4) 8.98 km (4:31 / km) +202m 4:04 / km
ahr:150 max:170 shoes: #1 W Supernova Glide - Pink/Or

Faster 45' run

Running 18:16 intensity: (12:28 @0) + (51 @1) + (2:01 @2) + (2:49 @3) + (7 @4) 0.88 km (20:50 / km) +27m 18:04 / km
ahr:112 max:161 shoes: #1 W Supernova Glide - Pink/Or

4 x 18'' hills [walk down]

Saturday Feb 10, 2018 #

Note
rhr:41 slept:8.5

10 AM

Running 15:05 intensity: (19 @0) + (2 @1) + (2:16 @2) + (10:59 @3) + (1:29 @4) 3.46 km (4:21 / km) +15m 4:16 / km
ahr:151 max:163 shoes: #1 W Supernova Glide - Pink/Or

WU

Running 32:14 intensity: (6:57 @0) + (9:07 @1) + (5:01 @2) + (1:51 @3) + (2:37 @4) + (6:41 @5) 4.84 km (6:40 / km)
ahr:140 max:185

plan was 4 x 800 [5'] @ race pace

place was booked out so had to have 7' rest in the middle and do my 3rd effort in lane 5...

Splits: 2:10 - 2:08 - 2:25 (lane 5) - 2:08

felt great - very comfy

Running 19:15 intensity: (2:45 @0) + (4:36 @1) + (3:15 @2) + (7:29 @3) + (1:10 @4) 2.86 km (6:44 / km) +6m 6:40 / km
ahr:138 max:163 shoes: #1 W Supernova Glide - Pink/Or

6 x controlled hills [walk down]

Running 16:49 intensity: (18 @0) + (21 @1) + (1:03 @2) + (5:24 @3) + (9:43 @4) 3.71 km (4:32 / km) +57m 4:13 / km
ahr:158 max:172 shoes: #1 W Supernova Glide - Pink/Or

WD

Friday Feb 9, 2018 #

Note
rhr:41 slept:8.0 (rest day)

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

core in the gym

three sets of;

10xhip pules
20x alternate hip drops
20x alternate leg drops
15x relaxed clams both sides
15x elevated relaxed clams both side
10x calf raises both sides
20 x mountain climbs
30'' side plank both sides including last 10'' leg pulses
30'' normal plank
2 x 30'' holding sit up
2 x 10 squats for depth
2 x 10 pressups



Thursday Feb 8, 2018 #

Note
rhr:42 slept:8.0

Note

Tempo 10'10'20'

Landed on an uneavn bit of pavement in the last 17' and twinged the top of left foot. Abductor, knee and leg a little sore and tight on my left side this eve - probs from all the indoor work



5 PM

Running 54:50 intensity: (1:29 @0) + (4:14 @1) + (7:00 @2) + (14:11 @3) + (27:56 @4) 13.35 km (4:06 / km) +96m 3:58 / km
ahr:154 max:174 shoes: Asics J33: Orange/White

10' 10' 20' tempo and some hills after

Running 17:51 intensity: (10:58 @0) + (3:07 @1) + (1:27 @2) + (1:49 @3) + (30 @4) 1.73 km (10:18 / km) +30m 9:29 / km
ahr:119 max:165 shoes: Asics J33: Orange/White

4 x 25''ish off a walk down

Wednesday Feb 7, 2018 #

Note
rhr:42 slept:7.5

60' steady/comfy run today - was very tired at the start and struggled on the hills but the second half settled into it. I was down for Core/S&C and 4x20'' hills but skipped them so not to get too tired - I'll put in core and hills tomorrow after my tempo

didn't like the last km in the mud



3 PM

Running 54:10 intensity: (52 @0) + (1:03 @1) + (15:39 @2) + (34:11 @3) + (2:25 @4) 11.83 km (4:35 / km) +144m 4:19 / km
ahr:147 max:169 shoes: #1 W Supernova Glide - Pink/Or

Great run at Ladybower with charl

Tuesday Feb 6, 2018 #

Note
rhr:40 slept:8.5

3000m BMC pacing duties last night - was aiming for 7:52 pace

Was slightly down on the pace (2'') at 1600m and dropped out at 1800m so as not to get in the way/slow the race down anymore

Great support from the crowd! Was an exciting race to be part of



C • Good job 3
7 PM

Running 15:32 [3] 3.49 km (4:27 / km) +13m 4:22 / km
shoes: #1 W Supernova Glide - Pink/Or

WU for pace making

8 PM

Running race 4:45 [3] 1.8 km (2:38 / km)

went through:

800m @ 2:05.3
1000m @ 2:37.2
1200m @ 3:09/3:10
1400m @ 3:43ish
1500m @ 3:58
1600m @ 4:14
1800m - dropped out

Was slightly down on the pace (2'') at 1600m and dropped out at 1800m so as not to get in the way/slow the race down anymore

Great support from the crowd! Was an exciting race to be part of
9 PM

Running 21:42 [3] 4.47 km (4:51 / km) +37m 4:40 / km
shoes: #1 W Supernova Glide - Pink/Or

WD

Monday Feb 5, 2018 #

Note
rhr:40 slept:9.0

Pacing a 3000m tomorrow eve so tapering for that

5 PM

Running 40:31 intensity: (59 @0) + (2:24 @1) + (26:02 @2) + (11:00 @3) + (6 @4) 8.31 km (4:53 / km) +155m 4:28 / km
ahr:139 max:160 shoes: #1 W Supernova Glide - Pink/Or

Steady eve run

8 PM

Strength & Conditioning - Gym (Stab/Flex-ability)) 20:00 [2]

home gym

Sunday Feb 4, 2018 #

Note
rhr:42 slept:9.0

9 AM

Running 57:00 intensity: (33 @0) + (24 @1) + (9:39 @2) + (28:47 @3) + (17:37 @4) 12.32 km (4:38 / km) +204m 4:16 / km
ahr:153 max:169 shoes: #1 W Supernova Glide - Pink/Or

30' steady

30' comfy

Saturday Feb 3, 2018 #

Note
slept:8.5

3 PM

Running 14:48 intensity: (14 @0) + (5 @1) + (4:37 @2) + (9:52 @3) 3.26 km (4:32 / km) +10m 4:28 / km
ahr:146 max:157 shoes: #1 W Supernova Glide - Pink/Or

WU outside

Drills: Stability & Mobility 15:00 [2]

WU

4 PM

Running 20:16 intensity: (9:10 @0) + (1:41 @1) + (2:07 @2) + (1:44 @3) + (2:49 @4) + (2:45 @5) 3.32 km (6:06 / km)
ahr:135 max:181

Rubbish session - very slow.

Plan was: 1200m time trail (@ 3') [8'] 2x2x200m [1'4'] (@ 30'' and 26'')

Actual stats: 1200m @ 3:14, [15' as it was booked] 200m @ 29 - 27 - 28 - 27

Running 18:48 intensity: (10 @0) + (4 @1) + (3:06 @2) + (15:22 @3) + (6 @4) 3.93 km (4:47 / km) +21m 4:40 / km
ahr:149 max:160 shoes: #1 W Supernova Glide - Pink/Or

WD

Friday Feb 2, 2018 #

Note
rhr:40 slept:8.0 (rest day)

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

three sets of:

15x hip pules
20 x alternate hips drops
20 x alternate leg drops

15 x relaxed clams right
15 x relaxed clams elevated with tap behind
15 x relaxed clams left
15 x relaxed clams elevated with tap behind

20'' mountain climbs
20'' fast arm drives
10 x calf raises per leg

60'' swimming with back extensions
2x 30'' holding sit up with hands over knee - right knee then left knee
30'' side plank side plank for 20'' the 10'' leg pulses per side
60'' plank
10x squats for depth


Thursday Feb 1, 2018 #

Note
rhr:41 slept:7.5

5 PM

Running 59:50 intensity: (34 @0) + (4:23 @1) + (6:59 @2) + (18:18 @3) + (24:58 @4) + (4:38 @5) 15.08 km (3:58 / km) +104m 3:50 / km
ahr:157 max:177 shoes: Asics J33: Orange/White

10' 10' 20' progression tempo keeping it controlled and easy

Running 6:27 intensity: (26 @0) + (1:58 @1) + (53 @2) + (1:01 @3) + (1:59 @4) + (10 @5) 0.95 km (6:48 / km) +45m 5:30 / km
ahr:145 max:175 shoes: #1 W Supernova Glide - Pink/Or

4 x 20'' hills off a walk down

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