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Training Log Archive: TommyH

In the 7 days ending Feb 5, 2017:

activity

time

miles

Running

9:11:51

67.58

(8:10)

108.75

(5:04)

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

1:00:00

Strength & Conditioning - Gym (Core)

1:00:00

Drills: Stability & Mobility

15:00

Total

11:26:51

67.58

108.75

averages - sleep:7.9 rhr:43

3:10

0:00

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Sunday Feb 5, 2017 #

Note
slept:7.5

Start the 2 week taper

Running 1:10:03 [2] 14.28 km (4:54 / km)
ahr:145 max:175 shoes: Asics GT2000 - White/Green

55' @ 5:09min/km - AV HR 140
15' @ 4:10 min/km - AV HR 163

Saturday Feb 4, 2017 #

Note
slept:8.5

Not a great session but I think it was the double day that got me before the session and the late evening core. As well as getting up at 6:30 to have breakfast before hand

Running 15:00 [3] 3.41 km (4:24 / km)
ahr:163 max:200 shoes: Asics GT2000 - White/Green

10' @ 4:55min/km

5' @ 3:40 min/km

Running intervals 24:06 [5] 4.39 km (5:29 / km)
ahr:151 max:184

3x3x300 [1',5']

Was meant to be an indoor session but the track was booked so had to go outdoors

42 - 44 - 43
43 - 44 - 44
45 - 46 - 45

not a very good session - feeling very fatigued.

300s should have been all at 42 or better

Running intervals 9:21 [5] 1.58 km (5:55 / km)
ahr:128 max:175

4 x 200 [200]

28 - 28 - 27 - 26

Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Asics GT2000 - White/Green

WD at BUCS XC

Friday Feb 3, 2017 #

Note
slept:8.0

Forgot RHR again

7 AM

Running 1:03:53 [2] 12.51 km (5:06 / km)
ahr:141 max:167 shoes: Muzino Wave Rider - Blue/White

Steady

5 PM

Running 1:06:11 [2] 12.84 km (5:09 / km)
ahr:137 max:167

Evening run

7 PM

Strength & Conditioning - Gym (Core) 1:00:00 [2]

Hard core

Thursday Feb 2, 2017 #

Note
slept:8.5

Forgot to do my RHR this morning.

Did an easy hour at 7

Doubling up at lunch and massage in the eve

7 AM

Running 1:01:06 [2] 11.22 km (5:27 / km)
ahr:140 max:163 shoes: Adidas Sequence: Silver/White

easy

1 PM

Running 53:37 [2] 11.11 km (4:50 / km)
ahr:139 max:162 shoes: Muzino Wave Rider - Blue/White

steady

Wednesday Feb 1, 2017 #

Note
rhr:44 slept:7.5

Steel Cup - gave a 400m and 800m a try. Wasn't as fast as I wanted but it was a good opener

Super fun racing

11 AM

Running 4:51 [2] 1.22 km (3:59 / km)

12 PM

Running 52 [5] 0.4 km (2:10 / km)

Indoor 400m at Steel Cup - 52.75

Did even splits at about 26

Didn't do the first lap fast enough - it should have been a 24.5 or so

Running 9:52 [2] 2.02 km (4:53 / km)
shoes: Muzino Wave Rider - Blue/White

2 PM

Running 6:51 [2] 1.58 km (4:20 / km)
shoes: Muzino Wave Rider - Blue/White

3 PM

Running 1:56 [5] 0.8 km (2:25 / km)

Steel Cup Indoor 800 - 1:56.8ish

A bit slow but no one to push me - was at the front on my own after a slow first lap

4 PM

Running 29:59 [2] 5.95 km (5:02 / km)
shoes: Muzino Wave Rider - Blue/White

Tuesday Jan 31, 2017 #

Note
rhr:44 slept:7.5

Easy WU 4 x 30'' then easy WD

Drills: Stability & Mobility 15:00 [2]

Drills in Bingham park

5 PM

Running 35:49 [2] 6.19 km (5:47 / km)
shoes: Muzino Wave Rider - Blue/White

WU including 4x30'' efforts

Monday Jan 30, 2017 #

Note
rhr:42 slept:7.5

Did an eay 55 mins last night plus S&C at lunch time

Plyometrics and some speed work

12 PM

Running 9:57 [2] 2.08 km (4:47 / km)
shoes: Muzino Wave Rider - Blue/White

WU to gym

1 PM

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

Plyometrics

Running 6:48 [2] 1.37 km (4:58 / km)
shoes: Muzino Wave Rider - Blue/White

5 PM

Running 51:39 [2] 9.8 km (5:16 / km)
shoes: Adidas Sequence: Silver/White

Standard monday

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