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Training Log Archive: TommyH

In the 7 days ending Apr 16, 2017:

activity

time

miles

Running

7:54:26

55.19

(8:36)

88.82

(5:20)

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

1:50:00

Total

9:44:26

55.19

88.82

averages - sleep:8.5 rhr:44

2:58

0:00

» now

Sunday Apr 16, 2017 #

Note
slept:8.0

Running 39:19 [3] 8.23 km (4:47 / km)
ahr:151 max:173 shoes: Adidas Glide Boost: Red/Black

Easy morning with Charl in SOuthcave - she was dropping me, struggling to keep up!

Running 7:39 [5] 1.15 km (6:39 / km)
ahr:136 max:170 shoes: Adidas Glide Boost: Red/Black

4 x 15'' [2']

@ paces: 2:26 - 2:31 - 2:22 - 2:20

Saturday Apr 15, 2017 #

Note
rhr:42 slept:10.0

Running 1:06:03 [2] 11.95 km (5:32 / km)
ahr:143 max:173 shoes: Adidas Glide Boost: Red/Black

Easy

Thursday Apr 13, 2017 #

Note
rhr:42 slept:8.0

Track session - very tired and didn't run very well

Think legs are tired from Tuesdays hard session and did too much running and S&C on wed

Running 15:46 [2] 3.23 km (4:53 / km)
ahr:131 max:142 shoes: Adidas Glide Boost: Red/Black

Running 16:28 [5] 3.78 km (4:21 / km)
ahr:153 max:181

3x1km over 5 hurldes

This was a super hard session, it did not go down well. I have been over training in the gym and too many runs and not recovered from my fast tuesday session

times:

2:57 - 2:53 - 2:57

Not good enough, too slow

Running 28:09 [5] 3.22 km (8:45 / km)
ahr:127 max:174

2x2x300m [2',6'] 2x200m [2']

The plan was first one cruise at 45 then the second one at sub 40.

Too slow again - I'm a bit too tired I think

45 - 41
46 - 42

28 - 27

Running 10:00 [5] 1.0 km (10:00 / km)

4 x 100m @ 14'' to 13''

Running 15:00 [2] 3.0 km (5:00 / km)
shoes: Adidas Glide Boost: Red/Black

Wednesday Apr 12, 2017 #

Note
rhr:47 slept:8.25

8 AM

Running 1:00:40 [2] 11.91 km (5:06 / km)
ahr:142 max:164 shoes: Adidas Glide Boost: Red/Black

Later easy morning run. Not feeling too bad after yesterday's session - it did late a lot of motivation to get out of bed though

12 PM

Running 7:17 [2] 1.39 km (5:14 / km)
shoes: Mizuno Wave Rider 19 - Blue

1 PM

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

15' of band exercises

5' of ladder work

Light/moderate weight work of:

3x6 mid thigh pulls @ 100kg
3x6 speed squats @ 80kg
3x6 Bulgarian split squats @ 50kg

3x8 squat jumps
3x8 3 broad jumps

Running 10:00 [2] 1.8 km (5:33 / km)
shoes: Mizuno Wave Rider 19 - Blue

5 PM

Running 40:41 [2] 8.07 km (5:02 / km)
ahr:137 max:152 shoes: Asics GT1000 5: Black/Yellow

Nice and steady as feeling tired and have a hard session lined up for tomorrow

Tuesday Apr 11, 2017 #

Note
rhr:45 slept:8.5

Running 17:00 [2] 3.75 km (4:32 / km)
ahr:143 max:160 shoes: Asics GT1000 5: Black/Yellow

WU to track

Running intervals 42:59 [5] 7.52 km (5:43 / km)
ahr:150 max:186

First set in session shoes last 2 sets in spikes

Session was:

3x4x400m [2',6'] First 2 in each set sub 3km pace, last 2 reps in sets 1 & 2 at sub 60 and last 3 reps in last set at sub 60

Reps:

60 - 61 - 57 - 58
61 - 61 - 58 - 57
61 - 60 - 60 - 59

Running intervals 12:38 [5] 2.23 km (5:40 / km)
ahr:145 max:177 shoes: Asics J33: Orange/White

2x6x80m [10'',5']

These were hard

Running 16:47 [2] 3.09 km (5:26 / km)
ahr:141 max:152 shoes: Asics J33: Orange/White

Monday Apr 10, 2017 #

Note
rhr:42 slept:8.25

Rest this morning as more sleep was better than a morning run - need to be more fresh for Tuesdays session

Will double up Wed and Fri this week

12 PM

Running 8:00 [2] 1.5 km (5:20 / km)
shoes: Mizuno Wave Rider 19 - Blue

1 PM

Strength & Conditioning - Gym (Stab/Flex-ability)) 50:00 [3]

15' of band exercises

3x8 submaximal box jumps into box drop into 2 x hurdle broad jump

3x50 Russian twists @ 12.5kg
3x60'' side plank (per side)

3x60'' normal plank
3x15 leg raises

6 PM

Running 1:00:00 [2] 12.0 km (5:00 / km)
shoes: Mizuno Wave Rider 19 - Blue

Guesstimate - update later

50' @ easy
10' @ half tempo target HR 160

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