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Training Log Archive: TommyH

In the 7 days ending Oct 9, 2016:

activity

time

miles

Running

7:54:15

60.45

(7:51)

97.29

(4:52)

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

1:40:00

Road Biking

25:00

Drills: Stability & Mobility

11:51

Total

10:11:06

60.45

97.29

averages - sleep:8 rhr:44

2:39

0:00

» now

Sunday Oct 9, 2016 #

11 AM

Road Biking 25:00 [2]

spin out to stange for some climbing and back

good for the legs

6 PM

Running 1:43:40 [2] 20.0 km (5:11 / km)
ahr:141 shoes: Asics GT2000 - White/Green

lots of climb and a steady long run

Saturday Oct 8, 2016 #

Note
rhr:44 slept:8.0

1 PM

Running 13:48 [2] 2.22 km (6:13 / km)
shoes: Muzino Wave Rider - Blue/White

Running race 18:22 [5] 5.8 km (3:10 / km)

Very disappointing with the National Road Relays First Leg performance by me

Started off very confident and was in 5th place after the first small loop (gone off way to fast ...)

Got into a perfect position (about 11th) back of the front pack for a couple of km then we hit an out and back section and I got dropped and was going backwards

Very poor performance and a lot to work on. I am a minute down on all my rivals and I just don't have the 5km base, endurance or leg turn over at the moment

lots of work for the next 3 weeks and lots of miles ]

2 PM

Running 31:00 [2] 6.48 km (4:47 / km)
shoes: Muzino Wave Rider - Blue/White

Friday Oct 7, 2016 #

Note
rhr:44 slept:8.5

Nice taper ready for tomorrow

5 PM

Running 10:23 [2] 1.91 km (5:26 / km)
shoes: Asics GT2000 - White/Green

Drills: Stability & Mobility 11:51 [1]

Drills and streetches

Running 10:38 [4] 1.86 km (5:43 / km)
shoes: Asics GT2000 - White/Green

4 x 30'' [2']

Running 5:18 [2] 1.0 km (5:18 / km)
shoes: Asics GT2000 - White/Green

Thursday Oct 6, 2016 #

Note
rhr:43 slept:8.5

Progression 10'8'8' tempo done today

5 PM

Running 48:38 [4] 10.81 km (4:30 / km)
ahr:154 shoes: Asics GT2000 - White/Green

WU @ 5:20min/km

10' @ 4:45min/km AV HR 145
8' @ 4:12min/km AV HR 167
8' @ 3:12min/km AV HR 175

WD @ 5:13min/km

Wednesday Oct 5, 2016 #

Note
rhr:46 slept:8.0 (rest day)

Taper taper taper

Running 6:30 [2] 1.6 km (4:04 / km)

To gym

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

Si Vardy session 2-1

Running 7:00 [2] 1.6 km (4:22 / km)

WD back to mappin

Tuesday Oct 4, 2016 #

7 AM

Running 35:00 [2] 7.0 km (5:00 / km)
shoes: Asics GT2000 - White/Green

Overslept so only had time for 35 mins or so

Will update later properly

5 PM

Running 26:12 [2] 5.45 km (4:48 / km)
ahr:152 shoes: Asics GT2000 - White/Green

Quicker than normal as was running late again....

6 PM

Running intervals 26:54 [5] 7.28 km (3:42 / km)
ahr:170 shoes: Inov8 190 - Orange/White

Full session 10x2' [1']

My session 2x4x2' [1', 4']

Paces (min/km):

2:55 - 3:10 - 3:01 - 3:03
2:56 - 3:00 - 3:02 - 3:03

Started off slightly too quick and very tired today

Running intervals 5:02 [4] 0.72 km (6:59 / km)
ahr:138 shoes: Inov8 190 - Orange/White

4x11" @ between 2:20 to 2:25 pace

Running 16:28 [2] 2.94 km (5:36 / km)
ahr:147 shoes: Asics GT2000 - White/Green

WD around encliffe park with Steve, Mycroft, Tez and Dempsey

Monday Oct 3, 2016 #

Note
rhr:44 slept:7.0

6 AM

Running 54:44 [2] 10.51 km (5:12 / km)
ahr:135 shoes: Asics GT2000 - White/Green

Pre breakfast run

12 PM

Strength & Conditioning - Gym (Stab/Flex-ability)) 50:00 [1]

Si Vardy session 1-3

6 PM

Running 54:38 [2] 10.11 km (5:24 / km)
ahr:139 shoes: Asics GT2000 - White/Green

Staedy running up Porter keeping an eye on the HR so as to run nice and steady. Tried to kep it below 145. Was mostly at around 135-140

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