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Training Log Archive: TommyH

In the 7 days ending Mar 19, 2017:

activity

time

miles

Running

10:39:13

83.79

(7:38)

134.85

(4:44)

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

2:00:00

Drills: Stability & Mobility

20:00

Steeple Chase: Mobility-Stability-Flexibility

15:00

Total

13:14:13

83.79

134.85

averages - sleep:9 rhr:43

3:14

0:00

» now

Sunday Mar 19, 2017 #

Note
rhr:44 slept:9.5

12 PM

Running 1:35:18 [2] 20.05 km (4:45 / km)
ahr:145 max:176 shoes: Adidas Glide Boost: Red/Black

WU km @ 4:44 @ AVHR 128

70' @ 5:10min/km @ AVHR 143

20' @ 3:45min/km @ AVHR 157

Awful wet windy and cold weather

5 PM

Running 7:20 [2] 1.44 km (5:06 / km)
ahr:125 max:135 shoes: Asics GT1000 5: Black/Yellow

6 PM

Strength & Conditioning - Gym (Stab/Flex-ability)) 30:00 [3]

Did plyometrics I missed on Wednesday

Running 9:32 [2] 1.49 km (6:24 / km)
ahr:144 max:154 shoes: Asics GT1000 5: Black/Yellow

Saturday Mar 18, 2017 #

Note
rhr:42 slept:10.0

Running 8:38 [2] 1.75 km (4:56 / km)
shoes: Asics GT1000 5: Black/Yellow

Drills: Stability & Mobility 20:00 [1]

Wet and horrible drills in the rain....

Running race 14:58 [5] 5.0 km (3:00 / km)
shoes: Nike Lunarglide 6: Oran/Green

Podium 5km - came 6th, not really happy. Too slow - should be 10/20" quicker even on tired legs.

Wanted to see how I would race with 80 miles in the legs

Felt amazing on first km, 2nd and 3rd felt easy and 4th km was hard and tried to hold it together for the last km

Splits were:

2:55 - 2:57 - 2:57 - 3:05 - 2:59

Clock said 2:53 for the first km....

Annoyed about the 4th and 5th km, I was dying and lost contact with the pack. Was up with the leaders tucked in behind Tobin, Wier and Clowes. When they moved off at about 3.3km I couldn't go with it.

Running 9:55 [2] 2.12 km (4:41 / km)
shoes: Asics GT1000 5: Black/Yellow

Friday Mar 17, 2017 #

Note
rhr:48 slept:9.5

Running 1:01:28 [2] 11.42 km (5:23 / km)
ahr:130 max:148 shoes: Asics GT1000 5: Black/Yellow

Slow to ensure I am recoverd for tomorrow.

2 PM

Note
rhr:41

RHR back down - think I've recovered more from session last night

Thursday Mar 16, 2017 #

Note
rhr:44 slept:9.0

Big sleep

5 PM

Running tempo 1:16:35 [4] 17.97 km (4:16 / km)
ahr:148 max:177 shoes: Mizuno Wave Rider 19 - Blue

10' 10' 15' tempo at HR target 150-160-170

Then 6x25" hills [90"] (up Hollins Croft)

WU 10:49 @ 4:46min/km @ 123 AVHR

10' @ 150 AVHR @ 3:42min/km
10'@ 161 AVHR @ 3:37min/km
15'@ 172 AVHR @ 3:19 min/km

Was really hard to keep the HR high again, wanted to drop to 165 on the last 15' and legs felt pretty dead, a bit of lactate in them I think. But I guess that's a god sign...

Recovery WD 14:35 @ 4:53min/km @ 136 AVHR

6x25" hills [90"]

Times: 26-26-25-25-25-25 (bottom to top)

Max HR: 159-166-167-169-171-174

WD @ 5:53min/km @ 142 AVHR

Wednesday Mar 15, 2017 #

7 AM

Running 59:50 [2] 11.9 km (5:02 / km)
ahr:142 max:158 shoes: Adidas Glide Boost: Red/Black

Morning - v.tired

9 AM

Running 10:49 [2] 2.25 km (4:48 / km)
ahr:134 max:150 shoes: Adidas Glide Boost: Red/Black

Into work

12 PM

Running 7:11 [2] 1.46 km (4:55 / km)
ahr:143 max:151 shoes: Adidas Glide Boost: Red/Black

to gym

1 PM

Strength & Conditioning - Gym (Stab/Flex-ability)) 30:00 [3]

Shattered - only managed most of the core, was way to tired to do the plyometrics

Half a session done only :(

Running 6:29 [2] 1.29 km (5:02 / km)
ahr:137 max:148 shoes: Adidas Glide Boost: Red/Black

6 PM

Running 1:04:11 [2] 12.53 km (5:07 / km)
ahr:137 max:153 shoes: Asics GT1000 5: Black/Yellow

V.tired but AV HR suggests it's ok to keep going

Tuesday Mar 14, 2017 #

Note
rhr:40 slept:8.75

Running 14:12 [2] 3.67 km (3:52 / km)
ahr:138 max:159 shoes: Asics GT1000 5: Black/Yellow

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

Drills and stepovers

Running intervals 9:12 [4] 1.61 km (5:43 / km)
ahr:140 max:174

4 x 200m Hurdles (over 5 hurldes) [200m jog]

29 - 30 - 29 - 28

Running intervals 24:52 [5] 6.93 km (3:35 / km)
ahr:166 max:185 shoes: Asics J33: Orange/White

Didn't have a clue what was going on in the Bonderenko, everyone was doing there own thing, was a really messy session tonight

400 @ 1:24
400 @ 69
300 @ 61
300 @ 50
200 @ 47
200 @ 31
100 @ 25
100 @ 14

400 @ 2:03
400 @ 71
400 @ 1:40
300@ 49
300@ 1:29
200 @ 29
200@ 59
100 @ 14
500 @ 2:27

400 @ 74
400@ 68
300 @ 1:27
300 @ 48
200 @ 59
200 @ 29
100 @ 32
100 @14

Running intervals 9:32 [5] 1.44 km (6:37 / km)
ahr:143 max:179 shoes: Asics J33: Orange/White

4 x 200m [2'30'']

27 - 26 - 26 - 26

Running 14:34 [2] 2.93 km (4:58 / km)
ahr:145 max:154 shoes: Asics GT1000 5: Black/Yellow

Monday Mar 13, 2017 #

Note
rhr:42 slept:7.5

6 AM

Running 59:40 [2] 12.0 km (4:58 / km)
ahr:132 max:155 shoes: Adidas Glide Boost: Red/Black

Recovery run

Forgot to stop my watch for about 5 mins half way through :/

12 PM

Running 6:51 [2] 1.42 km (4:49 / km)
ahr:141 max:153 shoes: Mizuno Wave Rider 19 - Blue

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

Band exercises to start off

Dead lifts WU - 6 reps @ 70kg

Dead lifts: reps 4-3-2-1 @ 117.5kg - 120kg - 122.5kg - 125kg

4 sets of 5 reps of:

RDL's @ 100kg
Bent over rows @ 60kg - 62.5kg - 65kg - 67.5kg
Pull Ups @ body weight

1 PM

Running 6:23 [2] 1.38 km (4:38 / km)
ahr:142 max:156 shoes: Mizuno Wave Rider 19 - Blue

5 PM

Running 1:01:43 [2] 12.8 km (4:49 / km)
ahr:142 max:155 shoes: Mizuno Wave Rider 19 - Blue

Steady evening run

Doing my steady runs at a higher AV Hr now due to the physiological testing results

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