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Training Log Archive: TommyH

In the 7 days ending Dec 18, 2016:

activity # timemileskm+m
  Running20 12:29:12 93.63(8:00) 150.69(4:58)
  Strength & Conditioning - Gym (Stab/Flex-ability))1 1:00:00
  Strength & Conditioning - Gym (Core)1 1:00:00
  Total22 14:29:12 93.63 150.69
averages - sleep:7.6 rhr:45

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MoTuWeThFrSaSu

Sunday Dec 18, 2016 #

Note
rhr:44 slept:8.0

11 AM

Running 1:43:41 [2] 20.43 km (5:05 / km)
ahr:139 max:158 shoes: Asics GT2000 - White/Green

Long sundy run

Saturday Dec 17, 2016 #

Note
rhr:46 slept:9.0

9 AM

Running 15:31 [2] 3.01 km (5:09 / km)
ahr:142 max:161 shoes: Muzino Wave Rider - Blue/White

WU while off for a chop...

11 AM

Running 19:42 [2] 4.08 km (4:50 / km)
ahr:134 max:156 shoes: Muzino Wave Rider - Blue/White

WU for session

12 PM

Running intervals 52:38 [5] 10.69 km (4:55 / km)
ahr:156 max:187

Full session:

T10' [4'] 4x(90'',30'',30'') [30'',4'] [4'] T8'

T10' @ 3:18min/km AV HR 173

Efforts in (min/km):
Set1: 2:50 - 3:02 - 2:46
Set2: 2:42 - 3:17 - 2:47
Set3: 2:46 - 2:55 - 2:51
Set4: 2:45 - 3:04 - 3:00

T8' @ 3:06min/km AV HR 179

the tempo was around a tarmac circuit and the efforts around a field. First effort up and flat and down, second effort flat and up, last effort flat and down

Such a good session - was happy with my grass efforts as most were sub 3:00min/km. really pleased with the 8' tempo at the end

1 PM

Running 13:08 [2] 2.64 km (4:58 / km)
ahr:143 max:153 shoes: Muzino Wave Rider - Blue/White

WD to Aldi

2 PM

Running 8:14 [2] 1.66 km (4:58 / km)
shoes: Muzino Wave Rider - Blue/White

Ran to get mince pies

Friday Dec 16, 2016 #

Note
rhr:48 slept:7.0

6 AM

Running 58:12 [2] 11.0 km (5:17 / km)
ahr:129 max:155 shoes: Muzino Wave Rider - Blue/White

Morning run very early today

7 AM

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

Morning gym session:

RDL's @ 90
Jumping squats @ 50
Box jumps

8 AM

Running 5:13 [2] 0.87 km (6:00 / km)
ahr:153 max:160 shoes: Muzino Wave Rider - Blue/White

jog home

7 PM

Running 30:22 [2] 5.8 km (5:14 / km)
ahr:131 max:151 shoes: Muzino Wave Rider - Blue/White

Easy

Thursday Dec 15, 2016 #

Note
rhr:44 slept:8.0

Slept well - tired after hard training yesterday

9 AM

Running 58:41 [2] 11.67 km (5:02 / km)
ahr:137 max:156 shoes: Adidas Sequence: Silver/White

Long loop into work - had a lie in as needed to get at least 8 hours sleep in

5 PM

Running 1:01:15 [2] 11.92 km (5:08 / km)
ahr:132 max:148 shoes: Asics GT2000 - White/Green

Evening easy miles

Wednesday Dec 14, 2016 #

Note
rhr:44 slept:7.0

need to sleep more tonight!


9 AM

Running 29:59 [2] 6.1 km (4:55 / km)
ahr:141 max:161 shoes: Muzino Wave Rider - Blue/White

into work

6 PM

Running 10:48 [2] 2.19 km (4:56 / km)
ahr:130 max:149 shoes: Muzino Wave Rider - Blue/White

WU

7 PM

Running race 8:40 [5] 3.0 km (2:53 / km)
ahr:176 max:189

The indoor race was set back an hour which was a bit annoying.... - didn't check my time but was around 8:40ish or slightly under

Only 2 other people in the race so i was straight up at the front on my own

The target was 8:30 pace (give ro take 10'') so 68's. I found it super hard to pace my self on a 200m track and I did the first 400 in 71 - way off target!

But picked it up after that back on track then the middle half slipped to a few seconds per lap and I finished strong.

1500m in 4:22 and last km was 2:49 - after I finished I felt super comfy and I reckon this is more like my 5km pace

Super fun race and love running around the track indoors. Needed to push harder next time and while I am disappointed with my time and fet like I cheated my self out of pushing hard it was a good experience and super fun.

If I can easily knock out 8:40 comfy with miles in the legs so am happy about that - note my HR is no way near my racing AV HR of around 185 which shows how comfy it was



8 PM

Running tempo 30:00 [4] 8.07 km (3:43 / km)
ahr:164 max:181 shoes: Muzino Wave Rider - Blue/White

Progression tempo after about 10'-15' rest after the 3km

Targeted HR of:
140-150 @ 5 mins
150-160 @ 10 mins
160-170 @ 15 mins

Actual:

5' @ 4:50min/km @ 141 AV HR
10' @ 3:55 min/km @ 159 AV HR
15' @ 3:22 min/km @ 175 AV HR

Running 37:40 [2] 7.41 km (5:05 / km)
ahr:150 max:170 shoes: Muzino Wave Rider - Blue/White

Ran back from EIS home - a drag from the bottom of west street and I was crawling up conduit

Tuesday Dec 13, 2016 #

Note
rhr:48 slept:7.5

6 PM

Running 1:04:55 [2] 12.58 km (5:10 / km)
ahr:138 max:178 shoes: Adidas Sequence: Silver/White

including 3x30'' [30''] near the end @ 2:40min/km pace



Monday Dec 12, 2016 #

Note
rhr:42 slept:6.5

6 AM

Running 1:01:09 [2] 11.97 km (5:07 / km)
ahr:135 max:155 shoes: Adidas Sequence: Silver/White

HR was very low this morning - lower than its ever been before which is good

Felt very very easy this run

12 PM

Running 6:46 [2] 1.37 km (4:56 / km)
shoes: Muzino Wave Rider - Blue/White

1 PM

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

Core session done today I missed on Monday

2 PM

Running 8:24 [2] 1.85 km (4:32 / km)
shoes: Muzino Wave Rider - Blue/White

6 PM

Running 1:04:14 [2] 12.38 km (5:11 / km)
ahr:138 max:156 shoes: Muzino Wave Rider - Blue/White

Very very easy this eve again

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