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Training Log Archive: TommyH

In the 7 days ending Sep 25, 2016:

activity

time

miles

Running

9:07:57

69.84

(7:51)

112.39

(4:53)

Strength & Conditioning - Gym (Stab/Flex-ability))

1:40:00

Strength & Conditioning - Gym (Core)

30:00

Steeple Chase: Mobility-Stability-Flexibility

10:00

Total

11:27:57

69.84

112.39

averages - sleep:8.1 rhr:44

2:43

0:00

» now

Sunday Sep 25, 2016 #

Running 5:01 [2] 0.91 km (5:32 / km)
shoes: Muzino Wave Rider - Blue/White

Note
slept:8.5

Running race 17:20 [5] 5.55 km (3:07 / km)
shoes: Nike Lunarglide 6: Oran/Green

Northern road relay leg 4

Really anoying as i was on my own and had no one to push me. Running through people the whole time. Bit disappointed with performance..

Running 23:16 [2] 4.5 km (5:10 / km)
shoes: Muzino Wave Rider - Blue/White

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

Saturday Sep 24, 2016 #

Note
slept:7.0

9 AM

Running 38:09 [2] 7.49 km (5:06 / km)
ahr:148 shoes: Hoka One One -Trail

Easy morning run

Running 7:27 [4] 1.26 km (5:55 / km)
ahr:147 shoes: Hoka One One -Trail

4x20" [90']

Friday Sep 23, 2016 #

Note
rhr:42 slept:8.5

8 AM

Running 1:14:03 [2] 13.96 km (5:18 / km)
ahr:145 shoes: Asics GT2000 - White/Green

To the top of porter and back - tired legs!

11 AM

Strength & Conditioning - Gym (Stab/Flex-ability)) 50:00 [3]

An old Si session

Inc: power hops and med ball exercises
3x15 60kg RDL's,
3x15 70kh mid thigh pulls

Thursday Sep 22, 2016 #

Note
rhr:44 slept:8.5

9 AM

Running 50:42 [2] 9.3 km (5:27 / km)
ahr:154 shoes: Hoka One One -Trail

Rivelin - felt pretty hard. No kingfishers :(

5 PM

Running 4:32 [2] 0.94 km (4:51 / km)
ahr:146 shoes: Muzino Wave Rider - Blue/White

WU to broomhill

Running 30:13 [5] 7.77 km (3:53 / km)
ahr:179 shoes: Muzino Wave Rider - Blue/White

Progression 10' 10' 10' tempo - the second 10 mins was up crimcar but the HR was higher so i was working harder

10' @ 4:08min/km AHR 161
10' @ 4:15min/km (+128m up crimcar) AHR 178
10' @ 3:23min/km AHR 179

Felt hard.

Running 5:10 [2] 1.11 km (4:39 / km)
ahr:147 shoes: Muzino Wave Rider - Blue/White

WD needed to rush as was going to late for committe social

Wednesday Sep 21, 2016 #

Note
rhr:44 slept:8.5

7 AM

Running 50:40 [2] 10.19 km (4:58 / km)
ahr:141 shoes: Muzino Wave Rider - Blue/White

Morning loop before gym

C • Nice shoe name 2

8 AM

Strength & Conditioning - Gym (Stab/Flex-ability)) 50:00 [3]

Start back to Si's sessions

Inc 3x15 50kg squats

9 AM

Running 7:58 [2] 1.48 km (5:23 / km)
shoes: Muzino Wave Rider - Blue/White

WD back home

5 PM

Running 55:10 [2] 11.4 km (4:50 / km)
ahr:145 shoes: Asics GT2000 - White/Green

Up porter to the turning triangle and back again

Tuesday Sep 20, 2016 #

Note
rhr:44 slept:8.0

Running 25:01 [2] 5.52 km (4:32 / km)
ahr:157 shoes: Asics GT2000 - White/Green

WU a bit fast as I was running slightly late to the session

Running intervals 37:02 [5] 8.99 km (4:07 / km)
ahr:170 shoes: Inov8 190 - Orange/White

Wanted to do this session hard as was the first session back. Started off way to fast but happy with all my paces as I felt like I was flying.

Full session was: 2'3'4'5'5'4'3'2' [75'']

As it was the first session back I took the first 5' as extra for recovery.

2' @ 2:59min/km
3' @ 3:02min/km
4' @ 3:06min/km
Skip 5'
5' @ 3:13min/km
4' @ 3:08min/km
3' @ 3:05 min/km
2' @ 3:01 min/km

Running intervals 8:31 [5] 1.23 km (6:55 / km)
ahr:150 shoes: Inov8 190 - Orange/White

4x18'' [90"]

All at 2:20min/km or quicker

Running 13:53 [2] 2.44 km (5:41 / km)
ahr:159 shoes: Asics GT2000 - White/Green

Monday Sep 19, 2016 #

Note
rhr:44 slept:8.0

9 AM

Running 49:15 [2] 9.59 km (5:08 / km)
ahr:145 shoes: Hoka One One -Trail

Late morning run in Rivelin - no kingfishers today :(

5 PM

Running 44:34 [2] 8.77 km (5:05 / km)
ahr:142 shoes: Muzino Wave Rider - Blue/White

Pre gym loop

6 PM

Strength & Conditioning - Gym (Core) 30:00 [1]

Getting back into things at the gym, mix on core with some deadlifts as well.

Inc 3x10 60kg deadlifts

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