Training Log Archive: TommyHIn the 7 days ending Feb 26, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||
|
|
|
|
|
|
| ||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Feb 26, 2017 #
Running 1:33:23 [3] 18.46 km (5:04 / km)
ahr:149 max:169 shoes: Adidas Sequence: Silver/White
Saturday Feb 25, 2017 #
Note
rhr:44 slept:11.0
Running hills 1:18:43 [4] 17.02 km (4:37 / km)
ahr:154 max:182 shoes: Adidas Sequence: Silver/White
T20' [4' jog] 6x45" hills [2',5' jog] 2x5x15" turn-abouts [10",5']
WU 11'13" @ 4:37min/km @ 128 AVHR
T20' @ 3:39min/km @ 174 AVHR
4' rest jogging
6x45" [2'] hills between two lampposts based on length of first effort
Times were:
45-47-47-47-47-44
Paces (min/km):
2:51-3:05-3:06-3:05-3:05-3:03
Max HR:
178-179-178-179-180-181
5' jogging
2x5x15" [10",5'] turn abouts:
Paces @
2:34-2:37-2:09-2:40-2:24
And
2:37-2:25-2:35-2:19-2:24
Not sure how accurate these turn-abouts are on the GPS.....
Good session. Got some lactate on the hills. Glutes burning on the hills
WD back up hill home 14'36" @ 5:06min/km @ 151 AVHR
Friday Feb 24, 2017 #
Note
rhr:44 slept:7.5
Running 37:20 [2] 7.53 km (4:57 / km)
shoes: Adidas Glide Boost: Red/Black
Going to gym at lunch and must not over do this week! Limiting my self to 75ish miles but i think I'm going to end up going over this....
Too much motivation
Running 6:56 [2] 1.45 km (4:47 / km)
shoes: Adidas Glide Boost: Red/Black
Strength & Conditioning - Gym (Stab/Flex-ability)) 45:00 [3]
Band exercises
Deadlift:
5 @ 105kg
4 @ 110kg
3 @ 117.5kg
RDL's 3x8 @ 90kg
Bent over row 3x8 @ 50kg
Pull ups @ 8,6,4
Running 5:57 [2] 1.33 km (4:28 / km)
shoes: Adidas Glide Boost: Red/Black
Running 1:03:10 [2] 12.39 km (5:06 / km)
ahr:140 max:155 shoes: Muzino Wave Rider - Blue/White
Thursday Feb 23, 2017 #
Note
rhr:42 slept:7.0
Running 20:15 [2] 4.3 km (4:43 / km)
ahr:148 max:162 shoes: Adidas Sequence: Silver/White
Steeple Chase: Mobility-Stability-Flexibility 32:00 [3]
ahr:123 max:163
did some step overs for WU
session was roughly
2x5x8 hurldes with no step between on same leg lead (swapped lead leg each times) on lower height
5x8 hurdles at lower height alternating legs
10x8 hurdles at full height - fast - alternating legs
Running 21:56 [2] 4.55 km (4:49 / km)
ahr:154 max:164 shoes: Adidas Sequence: Silver/White
Running tempo 1:06:08 [4] 14.95 km (4:25 / km)
ahr:151 max:178 shoes: Adidas Sequence: Silver/White
10' @ 151 AV HR @ 4:04 min/km
10' @ 162 AV HR @ 3:52 min/km
10' @ 173 AV HR @ 3:28 min/km
WD @ 151 AV HR @ 5:19 min/km
Wednesday Feb 22, 2017 #
Note
rhr:44 slept:10.0
RHR all good thought
Needed the sleep and feel great this morning. No morning run but I need to make sure I don't come back to hard too soon and get ill/injured.
Maybe aim for about 70-78 miles this week to ease back in
Strength & Conditioning - Gym (Stab/Flex-ability)) 45:00 [3]
Band exercises to start with
Squats:
6 reps WU @ 60kg
5 reps @ 100kg
4 reps @ 105kg
3 reps @ 107.5kg
3x8 reps:
Bulgarian split squats @ 50kg
Push press @ 32.5kg
Dumbbell chest press @ 2x17.5kg dumbbell
Running 59:48 [2] 12.3 km (4:52 / km)
ahr:145 max:160 shoes: Adidas Glide Boost: Red/Black
Tuesday Feb 21, 2017 #
Running 14:20 [2] 2.91 km (4:56 / km)
ahr:142 max:158 shoes: Adidas Glide Boost: Red/Black
Feeling yesterdays strength testing!
Running 17:30 [2] 3.77 km (4:39 / km)
shoes: Adidas Glide Boost: Red/Black
Steeple Chase: Mobility-Stability-Flexibility 25:00 [3]
Technique has not been lost at all in the last few taper weeks
Running intervals 22:17 [5] 6.4 km (3:29 / km)
ahr:177 max:191 shoes: Asics Gell J33 - Blue/Green/Wh
I probs did this session a little too hard so skipped my 100m strides at the end.
5 x 600m [100m jog] 400m [200m jog]
was at the front but behind Dane. He was off on a mission do did them at my own pace. They felt comfortable but was working pretty hard on the 4th and 5th
1:46 - 68
1:44 - 69
1:42 - 69
1:44 - 69
1:44 - 71
Should have kept them all at 1:44 instead of dropping a slightly quicker one and the last 400 showed I stopped at the right time. Another set would have been silly
Running 10:20 [2] 2.1 km (4:55 / km)
ahr:149 max:161 shoes: Adidas Glide Boost: Red/Black
Monday Feb 20, 2017 #
Note
rhr:46 slept:7.5
Got a nice block of around 8+ weeks of winter training now.
Back to the miles and SC drills - more motivated than ever now for the summer track
Running 33:21 [2] 6.62 km (5:02 / km)
ahr:142 max:164 shoes: Adidas Glide Boost: Red/Black
Running 7:09 [2] 1.49 km (4:48 / km)
ahr:144 max:154 shoes: Muzino Wave Rider - Blue/White
Strength & Conditioning - Gym (Stab/Flex-ability)) 30:00 [4]
Max 3 reps for squat and deadlift:
Squat @ 110kg
Deadlift @ 125kg
Then went on to endurance/as many reps as possible (until form dropped or couldn't do any more) based on my 80% of my max 1 rep from the strength chart
Squats @ 95kg for 23 reps
Deadlifts @ 107kg for 17 reps
Running 6:40 [2] 1.4 km (4:46 / km)
shoes: Muzino Wave Rider - Blue/White
Running 1:05:29 [2] 13.02 km (5:02 / km)
shoes: Adidas Glide Boost: Red/Black
Heart rate trace very dodgy think it's low on batteries - said I was at 200bpm when I definitely was not....!