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Training Log Archive: TommyH

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Running18 8:18:17 64.74(7:42) 104.18(4:47)
  Strength & Conditioning - Gym (Stab/Flex-ability))3 2:40:00
  Steeple Chase: Mobility-Stability-Flexibility3 1:00:48 3.91 6.29
  Total19 11:59:05 68.64 110.47
averages - sleep:8.2 rhr:47 weight:71.5kg

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

Note
slept:8.5 (injured) (rest day)

Can't walk up the stairs properly.

Saturday Oct 22, 2016 #

Note
rhr:50 slept:9.0 (injured)

Slight sore throat

How can I sprain an ankle on an XC relay.... it's just getting ridiculous

Just as I am on a decent roll of training.... so annoying - legs felt great on the race tho, didn't even realise I had done such a hard last 7 days




Friday Oct 21, 2016 #

Note
rhr:44 slept:9.0

1 PM

Running 8:14 [2] 1.41 km (5:50 / km)
shoes: Adidas Supernova Sequence

WU to gym

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

Hard core session in the gym - it hurt.

2 PM

Running 6:47 [2] 1.43 km (4:45 / km)
shoes: Adidas Supernova Sequence

WD

7 PM

Running 44:28 [2] 8.63 km (5:09 / km)
ahr:137 shoes: Adidas Supernova Sequence

Evening miles keeping the HR low

Thursday Oct 20, 2016 #

Note
rhr:46 slept:8.0 weight:71.5kg

7 AM

Running 40:00 [2] 8.0 km (5:00 / km)
ahr:146 shoes: Adidas Supernova Sequence

Rough distance and time - will update later

5 PM

Running 27:57 [2] 5.56 km (5:02 / km)
ahr:163 shoes: Muzino Wave Rider - Blue/White

Jog down to the track - it was probs a little too quick

6 PM

Running tempo 32:02 [4] 8.85 km (3:37 / km)
ahr:167 shoes: Muzino Wave Rider - Blue/White

Progression 10'11'11' added 2' on to last week

This time had a flat loop then went onto the track for the end of the first 11' amd all of the 11'

The last 11' just off my 10km pace

10' @ 4:11 min/km AVHR 149
11' @ 3:43 min/km AVHR 170
11' @ 3:09 min/km AVHR 182

Maybe this tempo was a little quick for the heavy miles but not sure

7 PM

Steeple Chase: Mobility-Stability-Flexibility 20:00 [3] 1.2 km (16:40 / km)

Hurdles session with my new hudles coach - some good work done today

Focused on step over drills and then 8 hurdles on the blue marks about 8 to 10 times.


8 PM

Running 11:11 [2] 2.42 km (4:37 / km)
ahr:149 shoes: Muzino Wave Rider - Blue/White

WD to the bus stop

Wednesday Oct 19, 2016 #

Note
rhr:48 slept:6.5

lots of miles = higher RHR

8 AM

Running 1:07:08 [2] 13.78 km (4:52 / km)
ahr:143 shoes: Asics GT2000 - White/Green

Morning miles a little later than planned

1 PM

Running 8:00 [2] 1.5 km (5:20 / km)
shoes: Asics GT2000 - White/Green

Wu to gym

Strength & Conditioning - Gym (Stab/Flex-ability)) 1:00:00 [3]

New sessions from Si - more activation, plymetrics and some good strength stuff

2 PM

Running 7:00 [2] 1.5 km (4:40 / km)
shoes: Asics GT2000 - White/Green

WD back to uni

6 PM

Running 59:54 [2] 11.92 km (5:02 / km)
ahr:136 shoes: Muzino Wave Rider - Blue/White

Steady evening run

Tuesday Oct 18, 2016 #

5 PM

Running 17:33 [2] 3.98 km (4:25 / km)
ahr:148 shoes: Adidas Supernova Sequence

WU

Steeple Chase: Mobility-Stability-Flexibility 12:58 [3] 3.41 km (3:48 / km)
ahr:172 shoes: Adidas Supernova Sequence

WU in lane 8 with 5 hurdles per lap working on sighting the hurdles and flowing over them (at full height)

Felt super easy


6 PM

Steeple Chase: Mobility-Stability-Flexibility 6:19 [1]

Steeple chase drills

Running intervals 21:02 [5] 4.48 km (4:42 / km)
ahr:167 shoes: Asics Gell J33 - Blue/Green/Wh

10 x 400m [60"]

Started steady and worked up faster - felt easy

70 - 69 - 67 - 67 - 66 - 66 - 65 - 65 - 63 - 64

Running intervals 4:28 [3] 0.91 km (4:54 / km)
ahr:155 shoes: Asics Gell J33 - Blue/Green/Wh

4x100m [100m]

14 - 13 - 13 - 13

Steeple Chase: Mobility-Stability-Flexibility 21:31 [3] 1.68 km (12:48 / km)
ahr:136 shoes: Adidas Supernova Sequence

Steeple chase drills and fluidity practicing the trail leg over 5 hurdles

7 PM

Running 9:11 [2] 2.01 km (4:34 / km)
ahr:156 shoes: Adidas Supernova Sequence

WD toTesco

Monday Oct 17, 2016 #

7 AM

Running 14:03 [3] 3.31 km (4:15 / km)
ahr:166 shoes: Adidas Supernova Sequence

A bit pacy as was going to miss the train

8 AM

Running 37:09 [2] 7.74 km (4:48 / km)
ahr:152 shoes: Adidas Supernova Sequence

Easy miles when I got to sheffield before work

1 PM

Running 6:15 [2] 1.38 km (4:32 / km)
shoes: Adidas Supernova Sequence

WU to gym

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

Smashed the gym - some hard on leg lateral step ups and front step ups with 40kg, heavy RDLs and lunges

Running 6:27 [2] 1.39 km (4:38 / km)
shoes: Adidas Supernova Sequence

WD back to work

5 PM

Running 11:30 [2] 2.21 km (5:12 / km)
ahr:151 shoes: Adidas Supernova Sequence

back from work

Running 57:58 [2] 11.77 km (4:55 / km)
ahr:145 shoes: Asics GT2000 - White/Green

Straight out up porter after I got back

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