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Training Log Archive: TommyH

In the 7 days ending May 19, 2016:

activity

time

miles

Running

5:38:10

44.36

(7:37)

71.39

(4:44)

511

Steeple Chase: Mobility-Stability-Flexibility

47:15

2.19

(21:32)

3.53

(13:23)

Strength & Conditioning - Circuits (Everything)

30:00

Drills: Stability & Mobility

10:00

0.16

(1:04:22)

0.25

(40:00)

Total

7:05:25

46.71

75.17

511

averages - sleep:7.4 rhr:42

1:56

0:00

» now

Thursday May 19, 2016 #

Note
rhr:42 slept:9.0 (rest day)

taper taper taper

C • Taper... 7

Wednesday May 18, 2016 #

Note
slept:7.5

Need more sleep - hopefully will try and get 9 hours each night till sunday

Gym morning and 5 mile on eve

Running 40:33 [2] 8.02 km (5:03 / km) +120m 4:42 / km
ahr:141 max:168 shoes: Asics GT2000 - White/Green

Tuesday May 17, 2016 #

Note
slept:6.5

Session over hurdles smashed out

Running 25:17 [2] 5.71 km (4:26 / km)
ahr:148 max:168 shoes: Asics GT2000 - White/Green

Running intervals 40:07 [5] 7.52 km (5:20 / km)
ahr:157 max:189 shoes: Asics Gell J33 - Blue/Green/Wh

Running 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics GT2000 - White/Green

Monday May 16, 2016 #

Note
slept:7.0

Double day 5 mile morning 5 mile eve

7 AM

Running 39:27 [2] 7.9 km (5:00 / km) +117m 4:39 / km
ahr:161 max:207 shoes: Asics GT2000 - White/Green

6 PM

Running 35:00 [2] 7.9 km (4:26 / km)

pre gym

Strength & Conditioning - Circuits (Everything) 30:00 [2]

Sunday May 15, 2016 #

Running 11:40 [2] 2.26 km (5:10 / km) +28m 4:52 / km
ahr:160 max:207 shoes: Asics GT2000 - White/Green

Drills: Stability & Mobility 10:00 [1] 0.25 km (40:00 / km)

Drills

Running tempo 15:00 [4] 4.38 km (3:25 / km) +54m 3:14 / km
ahr:176 max:186 shoes: Asics GT2000 - White/Green

5' 5' 5' progression

5' @ 3:30 min/km - 1.44km - AV HR 168
5' @ 3:34 min/km - 1.39km - AV HR 179 (+34m climb)
5' @ 3:08min/km - 1.56km - AV HR 182

the climb made the middle section slower but AV HR is about right so happy with that

Running 17:01 [2] 3.38 km (5:02 / km) +82m 4:29 / km
ahr:155 max:166 shoes: Asics Gell J33 - Blue/Green/Wh

Note
slept:7.0

Saturday May 14, 2016 #

Running 25:01 [2] 5.67 km (4:25 / km) +20m 4:20 / km
ahr:163 max:197 shoes: Asics GT2000 - White/Green

WU to track

Steeple Chase: Mobility-Stability-Flexibility 47:15 [1] 3.53 km (13:23 / km)
ahr:125 max:165 shoes: Asics GT2000 - White/Green

Steeple chase barriers drills

Water jump drills into sandpit

Technique and drills

Running intervals (Steeple Chase ) 23:35 [5] 4.52 km (5:13 / km)
ahr:161 max:200 shoes: Asics Gell J33 - Blue/Green/Wh

2x4x400m over 5 hurdles [90'',5' jog]

400s 1st set: 67 - 68 - 66 - 65
400s 2nd set: 68 - 68 - 65 - 65

Running 5:00 [2] 1.0 km (5:00 / km)
shoes: Asics Gell J33 - Blue/Green/Wh

jog

Running intervals 4:05 [5] 0.9 km (4:32 / km)
ahr:165 max:176 shoes: Asics Gell J33 - Blue/Green/Wh

4 x 100m [100m jog]

14 - 15 - 14 - 14

Running 11:24 [2] 2.23 km (5:07 / km)
ahr:153 max:173 shoes: Asics GT2000 - White/Green

Note
slept:7.0

Friday May 13, 2016 #

Note
slept:7.5

No gym to day as I don't have time - thought sleep would be more benificial

7 AM

Running 35:00 [2] 8.0 km (4:23 / km) +90m 4:09 / km
shoes: Asics GT2000 - White/Green

Morning jog

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