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Training Log Archive: TommyH

In the 7 days ending Jan 24, 2017:

activity

time

miles

Running

9:58:08

72.43

(8:15)

116.57

(5:08)

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

2:00:00

Strength & Conditioning - Gym (Core)

1:00:00

Steeple Chase: Mobility-Stability-Flexibility

15:00

Total

13:13:08

72.43

116.57

averages - rhr:43

3:24

0:00

» now

Tuesday Jan 24, 2017 #

Note
rhr:42

5 PM

Running 17:25 [2] 3.72 km (4:41 / km)
ahr:139 max:161 shoes: Muzino Wave Rider - Blue/White

Steeple Chase: Mobility-Stability-Flexibility 15:00 [2]

Drills and hurdling practice - can comfortably go off both legs

6 PM

Running intervals 28:37 [5] 5.78 km (4:57 / km)
ahr:160 max:189 shoes: Asics Gell J33 - Blue/Green/Wh

Session was 3x4x400 [1',3'] with the 3rd effort at 1500m pace with all other efforts at 3km/5km pace

Last set was feeling good so did my faster effort on the second rep and held on for the last 2

set1 - 69 - 65 - 60 - 65
set2 - 66 - 66 - 60 - 66
set3 - 65 - 60 - 66 - 66

Running intervals 10:53 [5] 1.73 km (6:17 / km)
ahr:151 max:181 shoes: Asics Gell J33 - Blue/Green/Wh

2x5x12'' turn abouts

7 PM

Running 10:55 [2] 2.24 km (4:52 / km)
ahr:145 max:157 shoes: Muzino Wave Rider - Blue/White

WD to big tesco

C • What did you buy? 6

Monday Jan 23, 2017 #

Note
rhr:42

A week of skiing interrupted training - however I am back into things now. Milage is being chopped slightly to around 80 for 3 weeks. Cutting down my long runs to 80 mins now

Did not double on Monday as having a slightly harder session on Tue. Will be doubling on Wed and Fri and possibly Thur.

Next races to aim for are:

The 1500m at British indoors
The 3000m at BUCS indoors

5 PM

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

Hard core

Swapped Fridays and Mondays gym session about

7 PM

Running 1:02:50 [2] 12.36 km (5:05 / km)
ahr:137 max:160 shoes: Adidas Sequence: Silver/White

Easy evening

Sunday Jan 22, 2017 #

Running 1:20:04 [3] 16.76 km (4:47 / km)
ahr:144 max:168 shoes: Asics GT2000 - White/Green

59' @ 5;06min/km - 141 AV HR
21' @ 4:04mi/km - 154 AV HR

Note
rhr:44

Saturday Jan 21, 2017 #

Running tempo 1:04:09 [4] 14.2 km (4:31 / km)
ahr:151 max:189

WU

5km tempo

8x45'' hills

WD

Running 7:22 [2] 1.53 km (4:49 / km)

Note
rhr:44

Friday Jan 20, 2017 #

Running 15:07 [2] 3.1 km (4:53 / km)
shoes: Adidas Sequence: Silver/White

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

Running 6:37 [2] 1.34 km (4:56 / km)
ahr:141 max:154 shoes: Adidas Sequence: Silver/White

Running 1:09:24 [2] 13.16 km (5:16 / km)
ahr:138 max:154 shoes: Adidas Sequence: Silver/White

EASY

Note
rhr:44

Thursday Jan 19, 2017 #

Running 20:59 [2] 4.3 km (4:53 / km)
ahr:135 max:149 shoes: Muzino Wave Rider - Blue/White

Running intervals 39:33 [5] 4.2 km (9:25 / km)
shoes: Muzino Wave Rider - Blue/White

3X800 - 3X400 - 3X200 [3',5']

2:16 - 2:14 - 2:13
61 - 59 - 60
27 - 27 - 26

Running 19:16 [2] 3.79 km (5:05 / km)
ahr:155 max:169 shoes: Muzino Wave Rider - Blue/White

Note
rhr:44

Wednesday Jan 18, 2017 #

Running 58:34 [2] 11.02 km (5:19 / km)
ahr:142 max:163 shoes: Adidas Sequence: Silver/White

morning

Running 8:33 [2] 1.9 km (4:30 / km)
ahr:141 max:155

to work

Running 7:04 [2] 1.45 km (4:52 / km)
ahr:136 max:154 shoes: Muzino Wave Rider - Blue/White

to gym

Running 7:44 [2] 1.61 km (4:48 / km)
ahr:135 max:148 shoes: Adidas Sequence: Silver/White

back from gym

Running 1:03:02 [2] 12.38 km (5:05 / km)
ahr:137 max:155 shoes: Adidas Sequence: Silver/White

evening run

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

afternoon gym

Note
rhr:40

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