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Training Log Archive: TommyH

In the 7 days ending Nov 21, 2016:

activity

time

miles

Running

11:51:27

90.1

(7:54)

145.0

(4:54)

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

2:00:00

Strength & Conditioning - Gym (Core)

1:00:00

Steeple Chase: Mobility-Stability-Flexibility

39:38

Total

15:31:05

90.1

145.0

averages - sleep:7.8 rhr:49

3:21

0:00

» now

Monday Nov 21, 2016 #

Note
rhr:54 slept:7.0

Not much sleep and a pretty bad hangover - I only drank 4 pints of Ale and loads of water last night.... It's ridiculous

Standard morning 7 miles this morning and gym at lunch.

Resting HR up but this is probs due to not much sleep

C • Weakness 1

8 AM

Running 58:22 [2] 11.91 km (4:54 / km)
ahr:142 max:164 shoes: Adidas Sequence: Silver/White

Lie in to get as much sleep as I could

1 PM

Running 7:00 [2] 1.41 km (4:58 / km)
shoes: Muzino Wave Rider - Blue/White

2 PM

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

Good gym session - worked hard

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

WD - got so wet!

7 PM

Running 48:03 [2] 9.86 km (4:52 / km)
ahr:138 max:161

Took this standard Monday route nice and steady, keeping an eye on the HR to make sure I didn't over do it from the limited sleep at the weekend. However AV Hr surprisingly low

Sunday Nov 20, 2016 #

Running 1:59:03 [2] 21.19 km (5:37 / km)
ahr:147 max:169 shoes: Asics GT2000 - White/Green

Long run to secret stone with Kris, Jonny, Willy and Myself.

Was super fun but pretty muddy

Saturday Nov 19, 2016 #

Note
slept:8.5

8 AM

Running 21:07 [2] 4.24 km (4:59 / km)
ahr:142 max:165 shoes: Asics Gell J33 - Blue/Green/Wh

9 AM

Running tempo 16:36 [4] 5.13 km (3:14 / km)
ahr:178 max:189 shoes: Asics Gell J33 - Blue/Green/Wh

So slightly embarrassing - it was hilsbrough park run and not done it before asked someone and he told me it was 2 laps.

So after smashing the last half lap (of doing 2 laps) and stopping only to find out that it was a 3 lap course - I just presumed the course was short that's why it felt so easy. So after having about 4' rest I temped the last lap and then ran off in embarrassment.

Bit anying and kind of a wasted session but anyhow.

Plan was 5'@160 HR 5'@170 HR 5'@180 HR. I did my progression tempo

5' @ 3:34mim/km
5' @ 3:11 min/km
About 4' rest
6' @ 3:04min/km

Running 22:20 [2] 4.2 km (5:19 / km)
ahr:147 max:164 shoes: Asics Gell J33 - Blue/Green/Wh

Friday Nov 18, 2016 #

Note
rhr:46 slept:7.0

6 AM

Running 1:00:06 [2] 11.89 km (5:03 / km)
ahr:141 max:164 shoes: Asics GT2000 - White/Green

Morning run - so much snow at 6:45 - then all melted ans turned to rain at the end

Tired but must keep grinding (the good sort of tired)

12 PM

Running 6:34 [2] 1.37 km (4:48 / km)
shoes: Adidas Sequence: Silver/White

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

Hard core session, the suspension trainer was super hard at the end but super fun - aching but it's the good type

1 PM

Running 6:55 [2] 1.48 km (4:40 / km)
shoes: Adidas Sequence: Silver/White

7 PM

Running 48:27 [2] 9.71 km (4:59 / km)
ahr:140 max:161 shoes: Adidas Sequence: Silver/White

Evening run - easy

Thursday Nov 17, 2016 #

Note
rhr:49 slept:7.5

Legs seriously tired this morning - went to bed late so will skip double say again today and double tomorrow. Hopefully legs will be sorted out for a 10'12'12' later on today

Happy with how the training has been

Legs super sore this morning - jumping squats with weight have got to them

4 PM

Running 12:09 [2] 2.57 km (4:44 / km)
ahr:132 max:144 shoes: Muzino Wave Rider - Blue/White

Running tempo 34:00 [4] 9.02 km (3:46 / km)
ahr:164 max:182 shoes: Muzino Wave Rider - Blue/White

Great tempo and legs felt good considering the miles done - nice flat loop - last 2 mins around the track

Target was HR zone so 10' @ 150 12'@ 160 12' @ 170

10' @ 4:09min/km @ 149 AV HR
12' @ 3:46min/km @ 165 AV HR
12' @ 3:31min/km @ 176 AV HR

5 PM

Steeple Chase: Mobility-Stability-Flexibility 10:00 [3]

Steeple chase drills at the track

Running 18:23 [2] 3.89 km (4:44 / km)
ahr:149 max:157 shoes: Muzino Wave Rider - Blue/White

WD back to work

Wednesday Nov 16, 2016 #

Note
rhr:49 slept:7.5

7 AM

Running 56:15 [2] 11.1 km (5:04 / km)
ahr:146 max:164 shoes: Asics GT2000 - White/Green

Morning miles - legs sore and tired. But a good sort of tiredness

8 AM

Running 10:46 [2] 2.28 km (4:43 / km)
ahr:138 max:149 shoes: Adidas Sequence: Silver/White

Run into uni

12 PM

Running 6:41 [2] 1.41 km (4:44 / km)
shoes: Adidas Sequence: Silver/White

WU to gym

1 PM

Strength & Conditioning - Gym (Stab/Flex-ability)) 1:00:00 [2]

Hard gym and weights - legs are going to be sore tomorrow

2 PM

Running 10:00 [2] 2.0 km (5:00 / km)

9 PM

Running 58:13 [2] 11.75 km (4:57 / km)
ahr:139 max:154 shoes: Adidas Sequence: Silver/White

legs super tired - AV HR was surprisingly low

Tuesday Nov 15, 2016 #

Note
rhr:48 slept:9.0

5 PM

Running 16:58 [2] 3.79 km (4:29 / km)
ahr:140 max:158 shoes: Adidas Sequence: Silver/White

A bit too quick WU

Running tempo 10:03 [4] 2.86 km (3:31 / km)
ahr:175 max:183 shoes: Adidas Sequence: Silver/White

A brisk WU in the outside lane going over 5 hurdles - just did 10 mins ands focused on attacking the hurdles - felt comfy

6 PM

Steeple Chase: Mobility-Stability-Flexibility 10:00 [1]

Drills and step over over hurdles

Running intervals 34:14 [5] 6.99 km (4:54 / km)
ahr:162 max:182 shoes: Asics Gell J33 - Blue/Green/Wh

16 x 400's - was going to do the full session of 20 but 90 miles last week seamed to take a bit out of the legs

70 - 70 - 69 - 69 - 68 - 67 - 68 - 67 - 64 - 67 - 67 - 66 - 67 - 66 - 65

don't know why I did a 64 in the middle.... But felt comfortable and as though I could do another few

Running intervals 10:00 [4] 0.96 km (10:25 / km)
shoes: Adidas Sequence: Silver/White

4 x 100m [2']

13 - 13 - 13 - 13

7 PM

Steeple Chase: Mobility-Stability-Flexibility 19:38 [3]

Technical hurdles session with Veronica

8 x 8 hurdles on blue marks at pace

3 x 3 hurdles on 400m mark 150m @ fast pace

Focusing on technique and was a good session

8 PM

Running 9:12 [2] 1.99 km (4:37 / km)
ahr:152 max:161 shoes: Adidas Sequence: Silver/White

WD

Didn't eat till 10:30 tonight - need to be taking food with me if I am going to be staying at the track until 8:30

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