Training Log Archive: TommyHIn the 7 days ending Dec 27, 2016:
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Tuesday Dec 27, 2016 #
Note
rhr:42 slept:9.5
Running tempo 1:16:10 [4] 17.48 km (4:21 / km)
ahr:158 max:188 shoes: Muzino Wave Rider - Blue/White
WU 16:45 @ 133 AV HR
10' @ 4:20 min/km @ 158 AV HR
12' @ 3:38 min/km @ 176 AV HR
15' @ 3:24 min/km @ 185 AV HR
WD 22:21 @ 147 AV HR
Monday Dec 26, 2016 #
Note
rhr:40 slept:8.5
If I can get a few more good blocks of training in like this (maybe around 4/5 more blocks) it should be promising
Note
(rest day)
Sunday Dec 25, 2016 #
Running 2:02:12 [2] 25.3 km (4:50 / km)
ahr:142 max:162 shoes: Adidas Sequence: Silver/White
From rainow to middle wood way then out and back to higher poynton
Note
slept:8.0 weight:71kg
Saturday Dec 24, 2016 #
Note
rhr:42 slept:8.0 weight:72kg
Running 5:24 [2] 1.06 km (5:06 / km)
ahr:147 max:157 shoes: Asics Gell J33 - Blue/Green/Wh
Running tempo 16:12 [4] 5.0 km (3:14 / km)
ahr:180 max:188 shoes: Asics Gell J33 - Blue/Green/Wh
With 630 santa dressed runners at the start I knew it was going to be busy!
Started off steady and wound it up at about 2km - at 3km settled into about 15:40 pace then I hit the wall of people on the second lap - had to fight through most of the runners and had to walk over a bridge for about 20/30 seconds at one point!
Pace dropped massively on the last lap unfortunately
Would have been better on a quieter course but maybe next time!
Running 30:00 [2] *** 5.9 km (5:05 / km)
ahr:150 max:163 shoes: Asics Gell J33 - Blue/Green/Wh
Friday Dec 23, 2016 #
Note
rhr:44 slept:9.0
Running 1:16:57 [2] 14.51 km (5:18 / km)
ahr:140 max:159 shoes: Adidas Sequence: Silver/White
Rainow to Sutton to Mac Forest to Charity Lane to home
Running 1:07:12 [2] 13.33 km (5:02 / km)
ahr:139 max:159 shoes: Adidas Sequence: Silver/White
Thursday Dec 22, 2016 #
Note
Knees are feeling better and back to normal today - glad I skipped the double on wed
Running 5:27 [2] 1.03 km (5:17 / km)
ahr:127 max:145 shoes: Adidas Sequence: Silver/White
Strength & Conditioning - Gym (Stab/Flex-ability)) 1:00:00 [3]
dead lifts @ 100 (so happy with this)
Squats @ 75
Cleans @ 50
Military press @ 40
Running 3:22 [2] 0.54 km (6:14 / km)
ahr:139 max:152 shoes: Adidas Sequence: Silver/White
Running 1:00:38 [2] 12.37 km (4:54 / km)
ahr:138 max:153 shoes: Adidas Sequence: Silver/White
Running tempo 30:28 [4] 7.7 km (3:57 / km)
ahr:166 max:183 shoes: Adidas Sequence: Silver/White
Very weird route - was straight down hill for 10' then back up hill for the final 17'. Eased slowly into the first 10' and then went off my HR for the 10' and 7'. Needed more time but was a bit rushed.
10' down hill to the bottom of hurdsfield @ 3:53 min/kmAVHR 154
10' uphill @ 3:52min/km @175 AV HR
7' uphill @ 3:54 min/in @ 178 AV HR
3:18 WD @ 4:39 min/km
Wednesday Dec 21, 2016 #
Note
rhr:43 slept:8.5
Decided to skip the double day today as knees are quite sore from miles and I will be going to the gym tomorrow instead of Friday as going home. So wanted to be more fresh
Running 57:20 [2] 11.11 km (5:10 / km)
ahr:142 max:163 shoes: Adidas Sequence: Silver/White
Running 10:52 [2] 2.26 km (4:48 / km)
ahr:133 max:151 shoes: Adidas Sequence: Silver/White
Running 7:25 [2] 1.65 km (4:30 / km)
ahr:141 max:153 shoes: Adidas Sequence: Silver/White
Strength & Conditioning - Gym (Stab/Flex-ability)) 50:00 [2]
Tried some muscle ups...
Running 8:28 [2] 1.83 km (4:38 / km)
ahr:134 max:145 shoes: Adidas Sequence: Silver/White