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Training Log Archive: TommyH

In the 7 days ending Oct 16, 2016:

activity

time

miles

Running

11:04:09

83.67

(7:56)

134.65

(4:56)

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

1:40:00

Strength & Conditioning - Gym (Core)

20:00

Steeple Chase: Mobility-Stability-Flexibility

15:51

Total

13:20:00

83.67

134.65

averages - sleep:7.5 rhr:44 weight:71.6kg

3:14

0:00

» now

Sunday Oct 16, 2016 #

9 AM

Running 1:08:08 [2] 14.24 km (4:47 / km)
ahr:144 shoes: Asics GT2000 - White/Green

Easy miles in Birmingham

Saturday Oct 15, 2016 #

1 PM

Running 17:24 [2] 3.31 km (5:15 / km)
ahr:132 shoes: Asics GT2000 - White/Green

2 PM

Running intervals 48:30 [5] 9.72 km (4:59 / km)
ahr:153

Best and most fun session I've ever done!

Awesome park in Birmingham - the tempo was a hilly loop and the efforts were round a flat field

Session was T10 [4'] 4x(60",30",30") [30",4'] T6

T10 @ 3:22min/km AV HR 172 (a fair bit of climb)

Efforts (min/km):
2:46 - 2:44 - 2:45
2:42 - 2:43 - 2:43
2:42 - 2:43 - 2:43
2:38 - 2:42 - 2:40

T6 @ 3:25min/km AV HR 174

Felt flying and felt so good!

3 PM

Running 14:59 [2] 2.75 km (5:27 / km)
ahr:142 shoes: Asics GT2000 - White/Green

Friday Oct 14, 2016 #

12 PM

Running 12:18 [2] 2.64 km (4:40 / km)
ahr:150 shoes: Adidas Sequence: Silver/White

Strength & Conditioning - Gym (Core) 20:00 [3]

1 PM

Running 11:42 [2] 1.4 km (8:21 / km)
ahr:150 shoes: Adidas Sequence: Silver/White

8 PM

Running 39:27 [2] 7.78 km (5:04 / km)
ahr:144 shoes: Adidas Sequence: Silver/White

Thursday Oct 13, 2016 #

Note
rhr:42 slept:7.5

7 AM

Running 41:00 [2] 7.69 km (5:20 / km)
shoes: Adidas Sequence: Silver/White

Comfy morning run nice and steady

6 PM

Running tempo 52:06 [4] 11.0 km (4:44 / km)
ahr:145 shoes: Muzino Wave Rider - Blue/White

Doing my progression tempos slow due to the height mileage for the next 3 weeks

WU 2.26km

10' @ 5:00 min/km AV HR 143
10' @ 4:47 min/km AV HR 158
10' @ 3:50 min/km AV HR 164

WD 1.94km

Wednesday Oct 12, 2016 #

Note
rhr:42 slept:7.5 weight:71.7kg

6 AM

Running 1:01:09 [2] 11.66 km (5:15 / km)
ahr:144 shoes: Asics GT2000 - White/Green

Morning loop with an added extra bit to make it over 7 miles

Fair bit of climb again

9 AM

Running 11:46 [2] 2.97 km (3:58 / km)
ahr:137 shoes: Adidas Sequence: Silver/White

Into uni

12 PM

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

Si Vardy session 3-2

Running 7:00 [3] 1.48 km (4:44 / km)
shoes: Adidas Sequence: Silver/White

WU to gym

6 PM

Running 1:05:00 [2] 13.43 km (4:50 / km)
shoes: Adidas Sequence: Silver/White

Run from uni home to drop off bag and down fullwoood road up crimcar and back

Tuesday Oct 11, 2016 #

Note
rhr:46 slept:7.5 weight:72.3kg

Need to put more weight on

Note
weight:71.7kg

8 AM

Running 11:15 [2] 2.39 km (4:42 / km)
shoes: Muzino Wave Rider - Blue/White

Run into uni

5 PM

Running 17:52 [2] 3.84 km (4:39 / km)
ahr:137 shoes: Muzino Wave Rider - Blue/White

Steeple Chase: Mobility-Stability-Flexibility 15:51 [1]

Steeple chase drills pre session

Working a little bit on the trail leg

6 PM

Running intervals 30:47 [5] 8.57 km (3:36 / km)
ahr:166 shoes: Asics Gell J33 - Blue/Green/Wh

5 x 1 mile going every 6:10

Everyone went off rediculous speed - group did a 4:45 first mile....

Splits: 5:00 - 5:02 - 5:01 - 4:59 - 4:57

Session felt easy - bit of trouble getting the pace on the 2nd and 3rd but soon sorted it out

Running intervals 5:46 [4] 0.86 km (6:43 / km)
ahr:144 shoes: Asics Gell J33 - Blue/Green/Wh

4x100m [90"]

13' - 14' - 13' - 14'

Running 19:30 [2] 3.87 km (5:02 / km)
ahr:147

Monday Oct 10, 2016 #

Note
rhr:46 slept:7.5 weight:70.5kg

Hard week #1

6 AM

Running 58:09 [2] 11.0 km (5:17 / km)
ahr:135 shoes: Asics GT2000 - White/Green

Morning miles

12 PM

Running 6:46 [2] 1.48 km (4:34 / km)
shoes: Muzino Wave Rider - Blue/White

to the gym WU

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

Si Vardy session 3-1

Hard session in the gym with 40kg lateral box step ups

6 PM

Running 1:03:35 [2] 12.57 km (5:04 / km)
ahr:140 shoes: Asics GT2000 - White/Green

Lots of climb again

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