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Training Log Archive: TommyH

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Running14 9:47:59 71.15(8:16) 114.51(5:08)
  Strength & Conditioning - Gym (Core)2 1:40:00
  Strength & Conditioning - Gym (Stab/Flex-ability))3 1:15:00
  Road Biking 1 55:00
  Cross Training: Level 12 1 6:00 0.99(6:02) 1.6(3:45)
  Total18 13:43:59 72.15 116.11
averages - sleep:8 rhr:45

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

Note
rhr:44 slept:9.0

12 PM

Running 1:09:09 [2] 12.47 km (5:33 / km)
ahr:142 shoes: Asics GT2000 - White/Green

Out to the fox house - legs pretty tired.

Ankle aky afterwards but otherwise no swelling or bruising (glad I didn't do the Ian Hodgsons Relays as my left ankle is very weak at the moment)

5 PM

Strength & Conditioning - Gym (Stab/Flex-ability)) 10:00 [1]

Band exercises

Saturday Oct 1, 2016 #

11 AM

Running 20:43 [2] 3.66 km (5:40 / km)
ahr:138 shoes: Asics GT2000 - White/Green

WU to encliffe park

12 PM

Running intervals (Grass session ) 41:24 [5] 8.53 km (4:51 / km)
ahr:150 shoes: Inov8 190 - Orange/White (race

T10' 3x(60'',30'',30'') T6' [4', 30'']

T10' @ 3:25min/km - Av HR 171

3x(60'',30'',30'') @

2:44min/km - 2:51min/km - 2:52min/km
2:42min/km - 2:58min/km - 2:45min/km
2:38min/km - 2:57min/km - 2:43min/km

T6' @ 3:10min/km - Av HR 173


encliffe park grass session - felt really good and did'nt really push my self very hard maybe more sets in the middle next time, but on the other had I don't want to push my self too hard too early. Maybe save some brutal sessions after the national road relays.

Ankle a bit sore but otherwise all ok

1 PM

Running 41:17 [2] 8.08 km (5:07 / km)
ahr:148 shoes: Asics GT2000 - White/Green

WD up through porter and back home

Friday Sep 30, 2016 #

3 PM

Running 40:56 [2] 8.27 km (4:57 / km)
ahr:140 shoes: Muzino Wave Rider - Blue/White

WU

Strength & Conditioning - Gym (Stab/Flex-ability)) 15:00 [1]

Glute exercises then I had to go to the committee meeting

5 PM

Cross Training: Level 12 6:00 [1] 1.6 km (3:45 / km)

WU on x-trainer

Strength & Conditioning - Gym (Core) 50:00 [2]

Si Vardy 1 - 2

Running 10:00 [2] 2.0 km (5:00 / km)
shoes: Muzino Wave Rider - Blue/White

WD and to the shop

Thursday Sep 29, 2016 #

Note
rhr:48 slept:8.0

Second time was 46....
8 AM

Running 56:51 [2] 9.95 km (5:43 / km)
ahr:139 shoes: Hoka One One -Trail

Don't ever wear Hoka shoes they are a load of crap

They have a stupid huge sole which is so rigid you roll your ankle so easily on slightly uneven ground.

Never wearing them again.

Rolled my ankle in Rivelin for the 4th time since I've been wearing them and this time it hurt. No swelling or anything but it's feeling pretty acey

Focused on easy running and keeping the Hr low



3 PM

Road Biking tempo 55:00 [4]

15' WU

10' 10' 5' progression tempo

15' WD

Wednesday Sep 28, 2016 #

Note
rhr:46 slept:7.5

8 AM

Running 54:01 [2] 10.45 km (5:10 / km)
ahr:147 shoes: Asics GT2000 - White/Green

Hard this morning


12 PM

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

Si Vardy session 1 - 1

5 PM

Running 56:58 [3] 11.42 km (4:59 / km)
ahr:150 shoes: Asics GT2000 - White/Green

Easy with Bertie - maybe working a bit too hard

Tuesday Sep 27, 2016 #

Note
rhr:41

5 PM

Running 26:31 [2] 5.47 km (4:51 / km)
ahr:148 shoes: Asics GT2000 - White/Green

WU loop

6 PM

Running intervals 31:09 [5] 7.9 km (3:57 / km)
ahr:170 shoes: Inov8 190 - Orange/White (race

Encliff Park Hallamshire Harriers session

Full session was 5'5'5'5'5' [75"]

I did 5' 4' 5' 4' 5' [75"] with the extra minuite recovery being uefull as i am just geting back to the sessions

Paces v.good
5' @ 3:10 min/km - Av Hr 176
4' @ 3:07 min/km - Av Hr 177
5' @ 3:10 min/km - Av Hr 178
4' @ 3:09 min/km - Av Hr 180
5' @ 3:10 min/km - Av Hr 178



Running intervals 5:49 [5] 1.08 km (5:23 / km)
ahr:151 shoes: Inov8 190 - Orange/White (race

4 x 20" @ 2:25 min/km

7 PM

Running 14:46 [3] 2.46 km (6:00 / km)
ahr:155 shoes: Asics GT2000 - White/Green

WD

Monday Sep 26, 2016 #

Note
rhr:44 slept:7.5

6 AM

Running 53:12 [2] 9.58 km (5:33 / km)
ahr:138 shoes: Hoka One One -Trail

Pre breakfast in Rivelin

12 PM

Strength & Conditioning - Gym (Core) 50:00 [3]

5 PM

Running 1:05:13 [2] 13.19 km (4:57 / km)
ahr:148 shoes: Asics GT2000 - White/Green

Steady evening standard Monday with a mile on the front and a couple of miles added on at the end.

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