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Training Log Archive: TommyH

In the 7 days ending Dec 29, 2015:

activity

time

miles

Running

7:39:34

56.25

(8:10)

90.53

(5:05)

2193

SECRET TRAINING

2:00:10

16.35

(7:21)

26.32

(4:34)

212

Total

9:39:44

72.61

(7:59)

116.85

(4:58)

2405

averages - sleep:7.4 rhr:42 weight:71kg

1:57

0:00

» now

Tuesday Dec 29, 2015 #

Note
rhr:41 slept:9.0 weight:70kg

Note

2 hours of climbing at Awesome Walls Stockport

Lead 5 climbs - 5+, 6a, 6a, 6a+, 6b, half of a 6c

Pumped my fore arms out completely...

5 PM

SECRET TRAINING 57:35 [2] 12.21 km (4:43 / km) +186m 4:23 / km
ahr:154 max:168 shoes: Orange Assics Road Shoes

***TOP SECRET***

C • Not very secret 1

Monday Dec 28, 2015 #

SECRET TRAINING 11:25 [2] 2.14 km (5:20 / km) +14m 5:10 / km
shoes: Orange Assics Road Shoes

Secret warm up

SECRET TRAINING tempo 10:03 [5] 3.01 km (3:20 / km) +12m 3:16 / km
shoes: Orange Assics Road Shoes

Secret 10' road tempo

3:15 - 3:22 - 3:15 (1km laps)

SECRET TRAINING intervals 21:52 [5] 3.76 km (5:49 / km)
shoes: Orange Assics Road Shoes

Secret intervals

2x4x300m [60''-75'']

46'' - 45'' - 45'' - 45''
46'' - 45'' - 45'' - 45''

SECRET TRAINING intervals 9:15 [5] 3.0 km (3:05 / km)
shoes: Orange Assics Road Shoes

Secret kilometer reps

3x1km [200m jog]

3:06 - 3:06 - 3:02

SECRET TRAINING 10:00 [2] 2.2 km (4:33 / km)
shoes: Orange Assics Road Shoes

Secret WD

Note
slept:7.0 weight:73kg

Sunday Dec 27, 2015 #

Note
rhr:44 slept:7.0 weight:71kg

Could not measure it propperly: had between 42 & 50 after about 8 tries

C • app? 2

4 PM

Running 1:57:24 [2] 20.35 km (5:46 / km) +657m 4:58 / km
ahr:150 max:173 shoes: Green Muzino Road Shoes

Steady

Saturday Dec 26, 2015 #

Note
rhr:40 slept:8.0 weight:71kg

4 PM

Running 1:09:02 [2] 12.31 km (5:36 / km) +374m 4:52 / km
ahr:158 max:219 shoes: Green Muzino Road Shoes

Steady miles - no session today (Max HR definitely spiked wrong again...)

Up to Teggs Nose, then down to the Reservoirs then up past the Leather Smithy Pub into the nice part of Macc Fores then back down to the bottom of Teggs Nose - summit via the bridle track and back home

Super windy today!

Friday Dec 25, 2015 #

Note
rhr:43 slept:6.0 weight:70kg

RHR did it 3/4 times and was between 42-44

9 AM

Running 1:47:24 [2] 20.39 km (5:16 / km) +631m 4:34 / km
ahr:151 max:172 shoes: Green Muzino Road Shoes

Christmas Day you have to do at least 10mile

Needed to nock out an easy run pre christmas day food - felt a bit cheeky with no breakfast or water beforehand

Up to Teggs Nose then into Macc Forest and I couldn't resist but summit Shutlingsloe, then back via the Old Leather Smithy pub route and up into the nice part of Macc Forest to the bottom of Teggs Nose and up the bridle track to the Visitor Center and home

Thursday Dec 24, 2015 #

Note
rhr:42 slept:6.5 weight:71kg

1 PM

Running 15:59 [2] 3.59 km (4:27 / km)
ahr:157 max:179 shoes: Green Muzino Road Shoes

Running tempo 40:00 [5] 11.46 km (3:29 / km) +72m 3:23 / km
ahr:179 max:202 shoes: Green Muzino Road Shoes

Tempo: 10' 15' 15' (along the Middlewood Way)

Set off way to fast at the first 10' then died at the end of the last 15', found the last 15' horrible and just couldn't get up to the 3:15min/km i wanted...

Paces and distances:

10' - 2.73km - 3:41min/km
15' - 4.48km - 3:21min/km
15' - 4.26km - 3:31min/km

Should have really done the first 15' at 3:30 and the last at 3:20 but i did have a head wind all of the last 15'

Running 26:10 [2] 5.39 km (4:51 / km) +95m 4:28 / km
ahr:150 max:173 shoes: Green Muzino Road Shoes

Extended warm down as i didn't turn round soon enough and had a long way back to where I started...

Very tired!

Wednesday Dec 23, 2015 #

Note
rhr:42 slept:8.0 weight:71kg

7 AM

Running 42:35 [2] 8.53 km (5:00 / km) +186m 4:30 / km
ahr:142 max:163 shoes: Orange Assics Road Shoes

Morning run back at home - new morning loop

5 PM

Running 41:00 [2] 8.51 km (4:49 / km) +178m 4:22 / km
ahr:138 max:156 shoes: Orange Assics Road Shoes

Same loop as the morning - needed motivation.

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