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Training Log Archive: TommyH

In the 7 days ending Aug 17, 2016:

	activity	#	time	miles		km		+m
	Running	7	6:08:50	41.25	(8:57)	66.38	(5:33)	581
	Drills: Stability & Mobility	3	50:00
	Strength & Conditioning - Gym (Stab/Flex-ability))	1	30:00
	Steeple Chase: Mobility-Stability-Flexibility	2	26:44	0.34		0.55
	Total	7	7:55:34	41.59		66.93		581
averages - sleep:9 rhr:42

1:35

0:00

» now

Wednesday Aug 17, 2016 #

Note
rhr:44 slept:8.0

Race day

Running 7:02 [2] 1.55 km (4:32 / km)
shoes: Muzino Wave Rider - Blue/White

Pre race mile

Drills: Stability & Mobility 20:00 [1]

Race WU

Running race 5:36 [5] 2.0 km (2:48 / km)

Manchester International 2000m Steeple Chase: 5:36.25

Happy with this run, took it out hard and wanted to get to 1km in 2:45 but only went through in about 2:47. Felt good so pushed on and managed a 63 last lap. Snuck in a cheeky win and having clocked the 3rd fastest time this year over 2000m SC in this race I was happy.

C • Great going... 3

Running 7:09 [2] 1.55 km (4:37 / km)
shoes: Muzino Wave Rider - Blue/White

WD

Should have done a much longer WD but I was buzzing!

Tuesday Aug 16, 2016 #

Note
rhr:43 slept:10.0

All the sleep today

WU and drills at about 9pm after dinner

Running 15:00 [2] 3.05 km (4:55 / km)

WU and drills

Drills: Stability & Mobility 15:00 [2]

Dynamic stretching and drills

Monday Aug 15, 2016 #

Note

30 mins in morning

40 mins in eve inc 4x20" [2']

Running 33:33 [2] 6.46 km (5:12 / km) +115m 4:46 / km
ahr:136 max:165 shoes: Asics GT2000 - White/Green

Steady 35

Steeple Chase: Mobility-Stability-Flexibility 10:00 [2]

Chase drills

Running 45:24 [2] 8.18 km (5:33 / km) +155m 5:04 / km
ahr:144 max:176 shoes: Asics GT2000 - White/Green

Evening miles

including 4 x 20'' [2']

Sunday Aug 14, 2016 #

Note
rhr:43 slept:8.0

Note

Easy 35 mins and then 15 mins of dynamic stretching including 4x30" [3']

Running 40:00 [2] 8.4 km (4:46 / km) +120m 4:27 / km
shoes: Asics GT2000 - White/Green

Steady 35 mins at home after the wedding

Inc 4 x 30'' [3']

Drills: Stability & Mobility 15:00 [2]

Dynamic stretching

Saturday Aug 13, 2016 #

Note
rhr:38 slept:9.0

Running 15:00 [2] 3.33 km (4:30 / km)
shoes: Asics GT2000 - White/Green

WU at Macc athletics track

Running intervals 54:33 [5] 4.2 km (12:59 / km)
ahr:128 max:180 shoes: Asics Gell J33 - Blue/Green/Wh

Session done over 3 hurdles not 5 as that is all I had

4 x 400mH [2']: 68 - 64 - 63 - 66

[6']

4 x 400m [3']: 63 - 61 - 62 - 63

[6']

2 x 6 x 10'' turnabouts [10'', 5']

Running 13:30 [2] 3.0 km (4:30 / km)
shoes: Asics Gell J33 - Blue/Green/Wh

Friday Aug 12, 2016 #

Running 45:27 [2] 8.33 km (5:27 / km) +191m 4:54 / km
ahr:142 max:165 shoes: Asics GT2000 - White/Green

Rivelin

Strength & Conditioning - Gym (Stab/Flex-ability)) 30:00 [2]

Running 3:52 [2] 0.78 km (4:57 / km)

WU to gym

Running 3:58 [2] 0.77 km (5:09 / km)

WD from the gym

5 PM

Note

Morning run in Rivelin at like 8am then S&C in the eve before my train home

Thursday Aug 11, 2016 #

Note
rhr:42 slept:10.0

Session done in the eve

4x800h

4x400

1x10" turnabout

Felt hard but smashed the first 800h and last one was hard and much slower. Legs are still dead from race on Tuesday I think

Running 23:45 [2] 5.5 km (4:19 / km)
ahr:135 max:166 shoes: Asics GT2000 - White/Green

Steeple Chase: Mobility-Stability-Flexibility 16:44 [1] 0.55 km (30:25 / km)

Steeple chase drills

Running intervals 45:53 [5] 7.31 km (6:17 / km)
ahr:142 max:183 shoes: Asics Gell J33 - Blue/Green/Wh

4 x 800mH [5']: 2:14 - 2:11 - 2:17

[8']

4 x 400m [200m jog]: 63 - 63 - 62 - 63

[6']

1 x 6 x 10' [10'] turnabouts

(feeling very tired so did only 1 turn about)

Running 9:08 [2] 1.97 km (4:38 / km)
ahr:148 max:167 shoes: Asics GT2000 - White/Green

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