Training Log Archive: TommyHIn the 7 days ending Mar 12, 2017:
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Sunday Mar 12, 2017 #
Note
rhr:46 slept:9.5
Note
I've got some good momentum so need to keep in control
Have a podium 5km planned for Saterday but will keep the volume up and train through it. Will be interesting to see what I can run with 80/90 miles in the legs
Running 1:31:27 [2] 19.03 km (4:48 / km)
ahr:148 max:169 shoes: Adidas Glide Boost: Red/Black
70' @ comfy
20' @ steady
70' @ 5:09min/km @ AVHR @ 145
21'22" @ 3:56min/km @ AVHR @ 157 (a lot of this down hill)
Still pretty tired from my session yesterady. Not fully recoverd but will be by tomorrow.
Saturday Mar 11, 2017 #
Note
rhr:44 slept:9.0
Running hills 1:30:32 [4] 18.58 km (4:52 / km)
ahr:157 max:185 shoes: Mizuno Wave Rider 19 - Blue
T15 [5' jog] 6x90" hills [jog down] [4' jogg] 6x10" steep hills [walk down] [4'] 6x15" strides
WU @ 4:31 min/km @ 143 AVHR @ 19'03"
T15 @ 3:19 min/km @ AVHR 181 (pushing the tempo HR up due to physiological testing the other week)
6x90" hills on upperthorpe road, between the black lamp post and blue car, reps were:
90",90",93",93",93",92" (flooding with lactate from about 70" in)
Max HR @ 180-179-180-180-180-178
[recovery was jog down all in about 2']
6x10" hills between the white Range Rover and blue car in bates street:
13", 12", 11", 12", 12", 11"
Was running late for my massage so only managed 3x strides in the park.
3x15" strides @ 3:21-2:52-2:45 (min/km)
Massage back, shoulders, left quad,
WD @ 5:10min/km @ AVHR 152 @ 16'19"
Friday Mar 10, 2017 #
Note
rhr:46 slept:8.75
Wondering what people advice or opinions are on changing shoes? I've ran the following miles in the following shoes, I've retired them now (except the adidas sequence boost) but should they have been retired earlier? Does wearing worn out shoes actually increase injury risk?
Asics J33 (session shoes): 507.1 miles
Mizuno wave rider 18 (tempo/easy miles) : 632.6 miles
Asics GT2000 (miles shoes): 765.0 miles
Adidas Sequence Boost (miles shoes): 491.3 miles
Running 8:00 [2] 1.5 km (5:20 / km)
shoes: Mizuno Wave Rider 19 - Blue
Strength & Conditioning - Gym (Stab/Flex-ability)) 1:00:00 [3]
Squats power session
Squats reps: 4-3-2-1 @ 107.5kg, 110kg, 112.5kg, 115kg
4 sets of 5 reps of:
Bulgarian split squats (per leg) @ 55kg
Push press @ 37.5kg
Dumbbell chest press @ 2 x 20kg (total 40kg)
Bent over row @ 60kg
Running 7:30 [2] 1.5 km (5:00 / km)
Running 1:10:46 [2] 13.81 km (5:07 / km)
ahr:140 max:158 shoes: Adidas Glide Boost: Red/Black
Thursday Mar 9, 2017 #
Note
rhr:44 slept:8.5
Running tempo 1:16:16 [4] 18.5 km (4:07 / km)
ahr:152 max:178 shoes: Mizuno Wave Rider 19 - Blue
10' 10' 20' progression tempo @ AV HR target of 150-160-170 followed by 4x20" hills
11'01" WU @ 4:36min/km @ AVHR 126
10' @ 3:55 min/km @ AVHR 151
10' @ 3:39min/km @ AVHR 163
20' @ 3:19min/km @ AVHR 174
15'26" @ 5:05min/km to find a hill @ AVHR 139
4x25" medium hills [90"] @ pace (min/km):
3:06-3:05-3:01-3:07
Felt such a good session. The last tempo and this tempo I have finished feeling like I could do it all again. If I had done a tempo like this last winter it would have taken me a while to recover. I am running faster paces at a much lower HR compared to previous tempos.
Very happy with this session.
Wednesday Mar 8, 2017 #
Note
rhr:45 slept:7.0
Running 1:00:28 [2] 11.91 km (5:05 / km)
ahr:144 max:178 shoes: Adidas Glide Boost: Red/Black
Running 10:40 [2] 2.62 km (4:04 / km)
ahr:134 max:150 shoes: Mizuno Wave Rider 19 - Blue
Running 7:04 [2] 1.36 km (5:12 / km)
ahr:137 max:148 shoes: Mizuno Wave Rider 19 - Blue
Strength & Conditioning - Gym (Stab/Flex-ability)) 1:00:00 [3]
Will update what I did later
Running 7:48 [2] 1.67 km (4:40 / km)
ahr:133 max:146 shoes: Mizuno Wave Rider 19 - Blue
Running 1:04:19 [2] 12.55 km (5:07 / km)
ahr:135 max:152 shoes: Mizuno Wave Rider 19 - Blue
Think I've recovered after my gym session at lunch and the session last night!
Tuesday Mar 7, 2017 #
Note
rhr:44 slept:7.5
Running 17:14 [2] 3.67 km (4:42 / km)
ahr:140 max:158 shoes: Asics GT1000 5: Black/Yellow
Steeple Chase: Mobility-Stability-Flexibility 20:00 [1]
Stepovers
8 hurdles with no step between x 8
A few faster ones
Running intervals 12:42 [5] 2.04 km (6:14 / km)
ahr:141 max:179 shoes: Asics J33: Orange/White
4x400mH over 5 hurdles [2'30"]
65-65-64-63
Had about 8' rest then the Hallamshire session
Running intervals 30:40 [5] 6.81 km (4:30 / km)
ahr:155 max:185 shoes: Asics J33: Orange/White
6x600m [300m jog]
6' jogging
5x200m [45"]
6's: 1:42-1:42-1:41-1:41-1:41-1:41
2's: 27-28-27-27-27
Running 16:59 [2] 3.48 km (4:53 / km)
ahr:143 max:156 shoes: Asics GT1000 5: Black/Yellow
Monday Mar 6, 2017 #
Note
rhr:44 slept:7.5
Running 1:00:22 [2] 12.55 km (4:49 / km)
ahr:138 max:155 shoes: Asics GT1000 5: Black/Yellow
Running 7:02 [2] 1.49 km (4:43 / km)
ahr:136 max:151 shoes: Mizuno Wave Rider 19 - Blue
Strength & Conditioning - Gym (Stab/Flex-ability)) 45:00 [3]
band exercises first
Deadlifts:
WU 6 reps @ 70 kg
4 reps @ 117.5 kg
3 reps @ 120 kg
2 reps @ 122.5 kg
3x6 reps:
RDL's @ 90 kg
Bent over row @ 50kg - 55kg - 60kg
Pull ups: 6-6-6
Running 6:25 [2] 1.52 km (4:13 / km)
ahr:136 max:151 shoes: Mizuno Wave Rider 19 - Blue
Running 1:01:47 [2] 12.47 km (4:57 / km)
ahr:138 max:156 shoes: Mizuno Wave Rider 19 - Blue
AV HR super low