Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TommyH

In the 7 days ending Nov 12, 2016:

activity

time

miles

Running

11:34:05

90.27

(7:41)

145.27

(4:47)

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

2:00:00

Strength & Conditioning - Gym (Core)

1:00:00

Total

14:34:05

90.27

145.27

averages - sleep:7.5 rhr:50 weight:72kg

3:24

0:00

» now

Saturday Nov 12, 2016 #

3 PM

Running 16:36 [2] 3.42 km (4:51 / km)
ahr:138 max:154 shoes: Asics GT2000 - White/Green

Running intervals 45:07 [5] 9.08 km (4:58 / km)
ahr:155 max:183

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

Such a good session - legs were tired but aerobicly was fine

Was super muddy around encliffe park really hard to get any pace up but I guess it was good working hard through the mud

T10' @ 3:23min/km

(60" 30" 30") @ (min/km)
2:47 - 2:50 - 2:53
2:43 - 2:50 - 2:48
2:44 - 2:44 - 2:47
2:45 - 2:51 - 2:44

T6' @ 3:18min/km

C • Endcliffe 2

4 PM

Running 19:44 [2] 3.77 km (5:14 / km)
ahr:146 max:160 shoes: Asics GT2000 - White/Green

WD back home

Friday Nov 11, 2016 #

Note
rhr:44 slept:8.0

8 AM

Running 57:01 [2] 11.82 km (4:49 / km)
ahr:146 max:163 shoes: Asics GT2000 - White/Green

Morning run slightly later than planned

1 PM

Running 41:30 [2] 8.72 km (4:46 / km)
ahr:143 max:159 shoes: Adidas Sequence: Silver/White

Pre gym on the standard monday

2 PM

Strength & Conditioning - Gym (Core) 1:00:00 [3]

Hard core session - super tired

Running 4:59 [2] 0.85 km (5:52 / km)
ahr:151 max:160 shoes: Adidas Sequence: Silver/White

WD back home

Thursday Nov 10, 2016 #

7 AM

Note
rhr:60 slept:8.0

High RHR - probs due to running a lot further than realised yesterday, hard gym session and a high RHR for the last week....

So skipped morning run today - will double on Friday instead

11 AM

Note
rhr:50

2 PM

Note
rhr:50

6 PM

Running 14:13 [2] 2.77 km (5:08 / km)
ahr:129 max:145 shoes: Muzino Wave Rider - Blue/White

Running tempo 30:00 [4] 7.51 km (4:00 / km)
ahr:160 max:175 shoes: Muzino Wave Rider - Blue/White

10'10'10' progression

10' @ 148 bpm @ 4:20 min/km
10' @ 168 bpm @ 4:18min/km (+102m)
10' @ 164 bpm @ 3:30 min/km

very steady and easy temp as was taking it easy due to RHR

7 PM

Running 8:14 [2] 1.77 km (4:39 / km)
ahr:139 max:155 shoes: Muzino Wave Rider - Blue/White

Wednesday Nov 9, 2016 #

Note
rhr:50 slept:7.0

7 AM

Running 54:49 [2] 11.1 km (4:56 / km)
ahr:144 max:160 shoes: Asics GT2000 - White/Green

Steady morning run making sure my HR isn't too high

RHR a bit too high recently :/

8 AM

Running 12:33 [2] 2.73 km (4:36 / km)
ahr:140 max:153 shoes: Adidas Sequence: Silver/White

Into work

12 PM

Running 6:42 [2] 1.38 km (4:51 / km)
shoes: Adidas Sequence: Silver/White

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

Hard gym session - band work, plymetrics and hard weights

1 PM

Running 6:39 [2] 1.41 km (4:43 / km)
shoes: Adidas Sequence: Silver/White

6 PM

Running 1:03:23 [2] 13.5 km (4:42 / km)
ahr:144 max:159 shoes: Adidas Sequence: Silver/White

Tuesday Nov 8, 2016 #

9 AM

Running 27:52 [2] 6.17 km (4:31 / km)
ahr:147 max:172 shoes: Adidas Sequence: Silver/White

10 AM

Running intervals 30:08 [5] 8.17 km (3:41 / km)
ahr:172 max:184 shoes: Asics Gell J33 - Blue/Green/Wh

5 x 1 mile [75'']

miles: 5:00 - 4:58 - 4:59 - 4:58 - 4:59

tired

First two on my own - last three will Dom. Was hard with only two people

11 AM

Running intervals 5:47 [4] 0.92 km (6:17 / km)
ahr:141 max:167 shoes: Adidas Sequence: Silver/White

4 x 100m [90'']

13 - 13 - 13 - 13

Running 26:21 [2] 5.55 km (4:45 / km)
ahr:147 max:162 shoes: Adidas Sequence: Silver/White

Monday Nov 7, 2016 #

Note
rhr:48 slept:7.0 weight:72kg

Hopefully a proper month of training now after this ankle is back to normal

6 AM

Running 1:00:14 [2] 12.02 km (5:01 / km)
ahr:141 max:166 shoes: Adidas Sequence: Silver/White

Morning miles = super cold

12 PM

Running 6:17 [2] 1.34 km (4:41 / km)
shoes: Muzino Wave Rider - Blue/White

to gym

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

Bigger weighs and hard session, ankle back now

2 PM

Running 6:00 [2] 1.38 km (4:21 / km)

WD back to work

5 PM

Running 49:27 [2] 9.65 km (5:07 / km)
ahr:134 max:157 shoes: Muzino Wave Rider - Blue/White

Standard Monday with a loop at the end

Sunday Nov 6, 2016 #

Running 1:40:29 [2] 20.24 km (4:58 / km)
ahr:152 shoes: Asics GT2000 - White/Green

long run out to lady cannings and back past the merry lads

lovely run

« Earlier | Later »