Training Log Archive: TommyHIn the 7 days ending Mar 26, 2017:
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Sunday Mar 26, 2017 #
Running 7:53 [2] 1.86 km (4:14 / km)
Running race 59 [5] 0.4 km (2:27 / km)
Too slow ans sluggish over the hurdles, not really feeling it today
Never got going and running isn't flowing
Was hoping I could have ran quicker - I would have been happy with a 55
Running 11:07 [2] 1.45 km (7:40 / km)
Running race 4:06 [5] 1.5 km (2:44 / km)
Went through 400m in about 71''/72''
I sat at the back watching, no one wanted to take it on.
Sat at the back and went with 600/500m to go, wound it up from 600m and took off at 500m to go.
Last 400m in about 56''/57'' seconds - too slow, needs to be sub 55'' at least
Felt awful on the last lap, didn't get to top speed and legs just not snappy at the moment. Still tired I think
Running 7:26 [2] 1.75 km (4:15 / km)
Running 53 [5] 0.4 km (2:12 / km)
Maybe ran a 53'. Didn't feel good running at all, not flowing today and deffo not hitting top speed!
Still too slow - need to be running 50''/51''
Running 7:54 [2] 1.71 km (4:37 / km)
Saturday Mar 25, 2017 #
Note
rhr:40 slept:10.0 (rest day)
Running 9:16 [2] 1.85 km (5:01 / km)
ahr:132 max:157
Strength & Conditioning - Gym (Stab/Flex-ability)) 1:00:00 [3]
ahr:120 max:156
I haven't done a proper core session in a while and I could tell I haven't. Need to get on top of it!
3x60'' plank
3x60'' side plank rotations (both sides)
3x50 russian twists with 10kg
3x60'' leg raises
3x20 5kg trampoline throw sit ups
3x10 12kg over head wall slams
3x20 over had ball slams
3x10 suspension trainer tucks
3x18 suspension trainer side tucks
Running 4:15 [2] 0.73 km (5:49 / km)
ahr:154 max:164
Running 9:28 [2] 1.96 km (4:50 / km)
ahr:140 max:159
Feeling shattered
Drills: Stability & Mobility 10:00 [1]
Friday Mar 24, 2017 #
Note
slept:8.0 (rest day)
Running 51:18 [2] 10.22 km (5:01 / km)
ahr:142 max:156 shoes: Mizuno Hayate 2 - Green
It was meant to be a complete rest day
Couldn't resist a blast in Rivelin in the evening sun
Thursday Mar 23, 2017 #
Note
rhr:40 slept:8.25
Running 28:31 [2] 5.92 km (4:49 / km)
ahr:141 max:159 shoes: Asics GT1000 5: Black/Yellow
Running tempo 1:17:54 [4] 17.88 km (4:21 / km)
ahr:144 max:177 shoes: Mizuno Wave Rider 19 - Blue
10'10'10' tempo at HR target of 150-160-170
2x3x45" hills [2',5'] (up hollins croft)
10' @ AV HR 152 @ 3:44min/km
10' @ AV HR 165 @ 3:19min/km
10' @ AV HR 171 @ 3:13min/km
The last 10' it was so hard to get my HR up, it took about 4 mins to get it to above 168. Legs were so tired and just would not turn over any faster. However my pacewas good compared to my tempos I have been doing so I guess it's a possitiv. However I could no havegoenfaster if I tried.
Hills @
Set1: 45-45-46
Set2: 47-45-44
From the bottom to very top lamp post
Wednesday Mar 22, 2017 #
Note
rhr:42 slept:8.0
Running 59:01 [2] 11.72 km (5:02 / km)
ahr:142 max:161 shoes: Adidas Glide Boost: Red/Black
Running 12:49 [2] 2.6 km (4:56 / km)
ahr:143 max:157 shoes: Mizuno Wave Rider 19 - Blue
Running 7:28 [2] 1.41 km (5:18 / km)
ahr:145 max:154 shoes: Mizuno Wave Rider 19 - Blue
Strength & Conditioning - Gym (Stab/Flex-ability)) 45:00 [3]
Deadlifts @ reps of 4-3-2-1 @ 120kg - 122.5kg - 125kg - 127.5kg
4 sets of 4 reps of
RDL's @ 110kg
Bent over rows @ 70kg
Pull Ups 4-4-4-4
Running 7:12 [2] 1.51 km (4:46 / km)
ahr:140 max:154 shoes: Mizuno Wave Rider 19 - Blue
Running 1:01:17 [2] 12.46 km (4:55 / km)
ahr:137 max:151 shoes: Asics GT1000 5: Black/Yellow
Tuesday Mar 21, 2017 #
Note
rhr:39 slept:9.0
Woke up and felt like a buss had driven into my quads from the squats yesterday....!
Running 17:22 [2] 3.7 km (4:42 / km)
ahr:140 max:157 shoes: Asics GT1000 5: Black/Yellow
Drills: Stability & Mobility 20:00 [2]
Running intervals 36:00 [5] 7.53 km (4:47 / km)
ahr:157 max:184 shoes: Asics J33: Orange/White
2x3x200mH [200m jog, 400m jog,] [5'] 4x200m [200m, 3'] 3x400m [1',4'] 3x300m [45'']
200mH over 5 hurdles
200mH:
set 1 @ 30 - 30 - 29
set 2 @ 28 - 30 - 29
200m @ 28 - 29 - 29 - 28
400m @ 59 - 60 - 61
300m @ 44 - 45 - 45 (reps 1 & 2 in lane 2)
Session was a bit slow really, legs were shattered from the S&C I've been doing, should have been 1' quicker on the 2's, a few seconds quicker on the 4's and 3's
Running 22:13 [2] 4.31 km (5:09 / km)
ahr:146 max:158 shoes: Asics GT1000 5: Black/Yellow
Monday Mar 20, 2017 #
Note
rhr:40 slept:9.3
This weather can do one as well - fed up of training in the wet and wind
Running 7:23 [2] 1.46 km (5:03 / km)
ahr:136 max:145 shoes: Mizuno Wave Rider 19 - Blue
Strength & Conditioning - Gym (Stab/Flex-ability)) 45:00 [3]
Strength workout:
Squats 1 set of 4-3-2-1 reps @ 110kg, 112.5kg, 115kg, 117.5kg
4 sets of 4 reps of:
Bulgarian slipt squats (per leg) @ 57.5kg
Push Press @ 37.5kg
Dumbell chest press @ 2x20kg (40kg total)
Running 8:15 [2] 1.66 km (4:58 / km)
ahr:132 max:147 shoes: Mizuno Wave Rider 19 - Blue
Running 1:23:07 [2] 15.79 km (5:16 / km)
ahr:138 max:154 shoes: Mizuno Wave Rider 19 - Blue
Feeling a little run down with all the training recently, a big factor is the weather - I'm a little fragile when the weather turns, could notice I felt more run down than usual over the weekend from all the wind and rain. Another big sleep tonight!