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Training Log Archive: TommyH

In the 7 days ending Nov 27, 2016:

activity

time

miles

Running

11:45:34

90.68

(7:47)

145.93

(4:50)

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

2:00:00

Strength & Conditioning - Gym (Core)

1:00:00

Steeple Chase: Mobility-Stability-Flexibility

10:00

Total

14:55:34

90.68

145.93

averages - sleep:9 rhr:50

3:03

0:00

» now

Sunday Nov 27, 2016 #

Running 1:45:40 [2] 21.34 km (4:57 / km)
ahr:145 max:164 shoes: Asics GT2000 - White/Green

Long run up porter and down rivelin

3 weeks at 90 miles now so an easy week to recover and then back to 3 more weeks grinding away. I don't think the volume is too much as the sessions were still good quality. Saturdays session showed a little bit how tired I was, so maybe I am on the limit at the moment - just got to be sensible

Saturday Nov 26, 2016 #

11 AM

Running 13:37 [2] 2.72 km (5:00 / km)
ahr:143 max:158 shoes: Asics GT2000 - White/Green

Running intervals 48:25 [5] 9.09 km (5:20 / km)
ahr:155 max:186

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

T10 @ 3:25min/km AV HR 178

60",30",30" @:

2:51 - 3:02 - 3:01
2:48 - 3:11 - 3:01
2:49 - 2:56 - 2:58
2:45 - 3:00 - 2:54

T6 @ 3:21min/km AV HR 176

Felt so tired so only did 4 lots of sets instead of 5

1 PM

Running 13:55 [2] 2.61 km (5:20 / km)
ahr:153 max:164 shoes: Asics GT2000 - White/Green

WD back home

Friday Nov 25, 2016 #

Note
rhr:46 slept:10.0

10 hours sleep again to recharge the body - skipped double as think sleep is more important. Gym and 8/9 mile this eve is the plan

12 PM

Running 16:30 [2] 3.38 km (4:53 / km)

WU to the Notty House for a Pie and Chips then to the gym

2 PM

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

Hard gym again - I have been missing dead lifts recently so added in 3 x 8 90kg reps

Running 7:00 [2] 1.5 km (4:40 / km)
shoes: Muzino Wave Rider - Blue/White

6 PM

Running 1:15:01 [2] 14.54 km (5:10 / km)
ahr:141 max:158 shoes: Asics GT2000 - White/Green

Really didn't want to do this run but made myself go. Feel 100 times better now after doing it - hopefully sorted out my legs for a session tomorrow.

Focused on not letting the HR go above 150, managed to keep it at around 145 for most of it. Got a bit excited at the end in the way to the shop as I was so hungry

Thursday Nov 24, 2016 #

7 AM

Running 56:36 [2] 11.09 km (5:06 / km)
ahr:141 max:159 rhr:49 slept:8.5 shoes: Asics GT2000 - White/Green

Battery's feeling more recharged this morning

8 AM

Running 10:38 [2] 2.26 km (4:42 / km)
ahr:136 max:153 shoes: Asics GT2000 - White/Green

Jog into work

4 PM

Running 12:08 [2] 2.5 km (4:51 / km)
ahr:132 max:144 shoes: Asics GT2000 - White/Green

WU to pancake attercliffe

Running tempo 34:00 [4] 9.23 km (3:41 / km)
ahr:164 max:181 shoes: Asics GT2000 - White/Green

Plan was 10'12'12' progression tempo at AV HR of 150, 160 then 170

actual stats was:

10' @ 4:10 min/km - 2.41km - AV HR 150
12' @ 3:46 min/km - 3.20km - AV HR 164
12' @ 3:19 min/km - 3.62km - AV HR 175

the tempo seamed to sort out my legs

5 PM

Running 9:16 [2] 1.99 km (4:39 / km)
ahr:149 max:158 shoes: Asics GT2000 - White/Green

Wednesday Nov 23, 2016 #

Note
rhr:46 slept:10.5

Pretty tired - 10+ hours sleep and RHR is down so is good

Shattered this morning so skipped morning run and did 20mins recovery run into uni. Will double up Thursday and Friday instead

9 AM

Running 21:44 [2] 4.8 km (4:32 / km)
shoes: Adidas Sequence: Silver/White

Recovery run

12 PM

Note

RHR @ 48 at 12:00 (down from 60 yesterday) think I needed the sleep and good decision to miss the morning 7 miles is helping body to recover

1 PM

Running 6:38 [2] 1.53 km (4:20 / km)
ahr:144 max:154

WU to gym

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

Hard gym session again - jumping squats at 50kg felt easy this week, hopefully if the legs are not sore and destroryed tomorrow morning I will increase the weigt next week

2 PM

Running 8:01 [2] 1.86 km (4:19 / km)
ahr:142 max:154 shoes: Adidas Sequence: Silver/White

6 PM

Running 1:04:57 [2] 13.18 km (4:56 / km)
ahr:140 max:156 shoes: Asics GT2000 - White/Green

Evening steady run - i went the wrong way and then it was really anoying me I wasnt doing my usual wednesday evening run so I turned about and went the propper way

Tuesday Nov 22, 2016 #

Note
rhr:56 slept:9.0

RHR up a bit - bit I reckon this is due to the last 2 weeks of 90 miles. 90 is the biggest week I have ever ran and hopefully 3 weeks of this back to back and an easy week of 50/60 next week will give me time to recover the RHR

Hard work the volume but it's do-able

The HR is relatively normal slash low on my steady runs so not much to worry about

5 PM

Running 18:05 [2] 3.72 km (4:52 / km)
ahr:145 max:164 shoes: Adidas Sequence: Silver/White

Running 10:00 [3] 2.87 km (3:29 / km)
ahr:174 max:181

10' over hurdles in lane 5 - 5 hurdles per lap and practiced attacking them

6 PM

Running intervals 27:41 [5] 6.43 km (4:18 / km)
ahr:161 max:185 shoes: Asics Gell J33 - Blue/Green/Wh

5 x (600m [1'] 400m [2'])

Felt super tired and legs were dead. But a good faster session

600s in: 1:43 - 1:40 - 1:41 - 1:39 - 1:40
400s in: 65 - 66 - 65 - 65 - 63

Running intervals 6:36 [4] 0.9 km (7:20 / km)

4x100m @ 13 - 13 - 13 -13

7 PM

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

Too tird for many drills so left

Running 15:41 [2] 3.21 km (4:53 / km)
ahr:149 max:166 shoes: Adidas Sequence: Silver/White

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

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