Training Log Archive: TommyHIn the 7 days ending Jun 13, 2017:
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Tuesday Jun 13, 2017 #
Note
rhr:43 slept:7.5
Running 20:00 [2] 4.14 km (4:50 / km)
shoes: Adidas Glide Boost: Red/Black
Running 7:27 [2] 1.66 km (4:29 / km)
shoes: Asics GT1000 5: Black/Yellow
Running race 1:52 [5] 0.8 km (2:20 / km)
Not very happy as I wanted 1:51 but I didn't have the kick in the last 200m. It all fell apart and I didn't have the kick I normally have. A 29" last 200mnis too slow in an 800! If I can get the last 200m down to 26" that's 3 seconds right there to take me to sub 1:50!!!
Running 3:08 [5] 1.2 km (2:37 / km)
Running 15:24 [2] 2.95 km (5:13 / km)
shoes: Asics GT1000 5: Black/Yellow
Monday Jun 12, 2017 #
Note
rhr:42 slept:7.5
Running 8:00 [2] 1.4 km (5:43 / km)
Strength & Conditioning - Gym (Stab/Flex-ability)) 1:00:00 [2]
3x6 squats @ 60kg
3x8 bent over rows @ 50kg
3x8 RDL's @ 60kg
3x8 military press @ 30kg
2x8 @ 2x17.5kg dumbel chest press
1x8 @ 2x15.0kg dumbel chest press
3x6 pull ups
Running 7:00 [2] 1.4 km (5:00 / km)
Running 35:07 [2] 7.3 km (4:49 / km)
ahr:146 max:166 shoes: Asics GT1000 5: Black/Yellow
Running 7:36 [5] 1.21 km (6:17 / km)
ahr:138 max:171 shoes: Asics GT1000 5: Black/Yellow
feeling a bit flat today...
Sunday Jun 11, 2017 #
Note
slept:8.0
Running 58:34 [4] 13.14 km (4:27 / km)
ahr:157 max:184 shoes: Mizuno Wave Rider 19 - Blue
T10 @ 3:32min/km AVHR @ 177
12' WD @ 4:57min/km
Running 55:49 [4] 8.71 km (6:25 / km)
ahr:147 max:173 shoes: Mizuno Hayate 2 - Green
4x25'' hard steep hills off walk down
4x100m [2']
Saturday Jun 10, 2017 #
Note
Running 8:15 [2] 1.7 km (4:51 / km)
ahr:150 max:162 shoes: Adidas Glide Boost: Red/Black
Running race 3:55 [5]
A very slow tactical race. 72'' for the first 400m and the leaders went through 800m in 2:16ish.
I sat at the back most of the race and move to the front at 800m to go. Kicked hard at 500m to go and filled with lactate on the home straight, kicked way too early... Came 4th
The positive are that I ran a 1:54.8 last 800m with a 58.5 - 56.3
Running 8:32 [3] 1.73 km (4:56 / km)
ahr:143 max:157 shoes: Adidas Glide Boost: Red/Black
Running 21:06 [4] 4.56 km (4:38 / km)
ahr:165 max:186 shoes: Adidas Glide Boost: Red/Black
3:13min/km for the tempo
200s in 28/29ish
Friday Jun 9, 2017 #
Note
slept:9.0
Running 13:00 [2] 2.5 km (5:12 / km)
shoes: Adidas Glide Boost: Red/Black
Running 7:17 [4] 0.9 km (8:06 / km)
shoes: Adidas Glide Boost: Red/Black
Drills: Stability & Mobility 20:00 [2]
Thursday Jun 8, 2017 #
Note
rhr:42 slept:8.5
Running 9:41 [2] 2.06 km (4:42 / km)
ahr:146 max:161 shoes: Asics GT1000 5: Black/Yellow
Running 16:04 [2] 3.62 km (4:26 / km)
ahr:144 max:162 shoes: Asics GT1000 5: Black/Yellow
Drills: Stability & Mobility 20:00 [3]
Running 30:14 [5] 4.14 km (7:18 / km)
ahr:143 max:183
15 pace and faster for the 4s
Flowing and fast for the 2s with acclelerations in the last 3
Splits
4's: 59.19 - 58.85 - 58.09 - 58.62
2's: 27.63 - 26.86 - 26.24 - 26.48
Running 8:51 [2] 1.74 km (5:05 / km)
ahr:154 max:163 shoes: Asics GT1000 5: Black/Yellow
Wednesday Jun 7, 2017 #
Note
rhr:41 slept:8.5
Running 40:28 [3] 8.42 km (4:48 / km)
ahr:150 max:168 shoes: Asics GT1000 5: Black/Yellow