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Training Log Archive: TommyH

In the 7 days ending Sep 17:

activity # timemileskm+m
  Running22 8:48:04 70.16(7:32) 112.91(4:41) 738
  Strength & Conditioning - Gym (Stab/Flex-ability))3 3:00:00
  Total24 11:48:04 70.16 112.91 738
  [1-5]24 11:45:59
averages - sleep:8.9 rhr:42 weight:69.9kg

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MoTuWeThFrSaSu

Sunday Sep 17 #

Note
slept:8.5 weight:69kg

8 AM

Running 1:18:37 intensity: (59 @0) + (2:34 @1) + (33:20 @2) + (30:20 @3) + (11:24 @4) 15.94 km (4:56 / km) +314m 4:29 / km
ahr:146 max:169 shoes: Adidas Glide Boost: Red/Black

Long run up Porter

9 AM

Running 16:30 [2] 3.36 km (4:55 / km)
shoes: Adidas Glide Boost: Red/Black

Watch died to measure this on the map extra loop on end

Saturday Sep 16 #

Note
rhr:42 slept:9.5

8 AM

Running 25:20 [2] 5.16 km (4:54 / km) +91m 4:30 / km
ahr:141 max:168 shoes: Asics GT1000 5: Black/Yellow

1 PM

Running 13:21 intensity: (51 @0) + (44 @1) + (4:30 @2) + (7:16 @3) 2.75 km (4:51 / km) +2m 4:50 / km
ahr:142 max:159 shoes: Asics GT1000 5: Black/Yellow

Running 19:54 intensity: (4 @0) + (8 @1) + (7 @2) + (6 @3) + (37 @4) + (18:52 @5) 6.51 km (3:03 / km)
ahr:184 max:188 shoes: Asics J33: Orange/White

Northern Road Relays Leg 1

I ran like an idiot

Finished about 10th

Running 25:58 intensity: (11 @0) + (7 @1) + (1:42 @2) + (20:47 @3) + (3:11 @4) 5.34 km (4:52 / km) +4m 4:51 / km
ahr:152 max:166 shoes: Asics J33: Orange/White

6 PM

Running 7:08 [2] 1.39 km (5:08 / km) +18m 4:50 / km

To shops

Friday Sep 15 #

Note
rhr:40 slept:9.0

9 AM

Running 9:16 [3] 2.11 km (4:24 / km)
shoes: Asics GT1000 5: Black/Yellow

12 PM

Running 6:58 [3] 1.48 km (4:43 / km) +39m 4:10 / km
shoes: Asics GT1000 5: Black/Yellow

1 PM

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

Band exercises - Glutes burning!

3x8 Deadlifts @ 70kg
3x8 Military Press @ 25kg

3x8 bent over row @ 50kg
3x6 pull-ups

3x8 BUSO hi lo @ 5kg (per leg)
3x8 BUSO squats @ 10kg

3x8 dumbbell chest press @ 17.5kg



2 PM

Running 6:41 [3] 1.5 km (4:28 / km)
shoes: Asics GT1000 5: Black/Yellow

7 PM

Running 39:08 [3] 7.84 km (4:59 / km) +123m 4:38 / km
ahr:139 max:162 shoes: Asics GT1000 5: Black/Yellow

Thursday Sep 14 #

Note
slept:9.25

Big sleep - whoops

Forgot to do my RHR again


Note
(rest day)

Awaiting Orders - potential rest day for Northern Road Relays



10 AM

Running 8:54 [2] 1.94 km (4:35 / km)
ahr:139 max:154 shoes: Adidas Glide Boost: Red/Black

Into work as running is faster than walking

6 PM

Running 21:49 [3] 4.51 km (4:50 / km) +148m 4:09 / km
ahr:147 max:162 shoes: Adidas Glide Boost: Red/Black

Wednesday Sep 13 #

Note
slept:8.5

Forgot to do the resting HR

8 AM

Running 53:43 [2] 11.26 km (4:46 / km)
ahr:151 max:172 shoes: Adidas Glide Boost: Red/Black

Morning loop - got up late whoops

11 AM

Running 5:00 [2] 1.0 km (5:00 / km)
ahr:168 max:186 shoes: Asics GT1000 5: Black/Yellow

WU to gym

12 PM

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

Did lots of stretching today as DOM's were bad from Monday

Glutes and band exercises were v.hard, burning!

3 x 8: 2 x hurdles and box jump @ 44 inches
3 x 8 bent over row @ 50kg
3 x 8 dumbell chest press @ 16kg

1 x 8 squats @ 20kg
1 x 8 squats @ 50kg
1 x 8 squats @ 60kg
2 x 8 squats @ 70kg

More rolling and stretching

Don't want to kill the legs before the Road Relays and need to build back slowly and not go too crazy too soon

1 PM

Running 6:52 [2] 1.52 km (4:31 / km)
ahr:144 max:157 shoes: Asics GT1000 5: Black/Yellow

WD to work

4 PM

Running 25:36 [2] 5.22 km (4:54 / km)
ahr:149 max:167 shoes: Asics GT1000 5: Black/Yellow

Easy back from work stopping off at a few places to pick up some bits

Tuesday Sep 12 #

Note
rhr:44 slept:8.5 weight:70.8kg

Back to logging sleep and RHR

8 AM

Running 8:37 [2] 1.96 km (4:24 / km)
shoes: Asics GT1000 5: Black/Yellow

Jog into works as running is so much faster than walking

Legs forget what the gym feels like...

5 PM

Running 20:23 [2] 4.08 km (5:00 / km)
ahr:146 max:165 shoes: Asics GT1000 5: Black/Yellow

WU to Endcliffe Park for the grass session

6 PM

Running intervals 22:42 [5] 5.89 km (3:51 / km)
ahr:172 max:186 shoes: Inov8 190: Orange/White

Hard Work today - glad it was only 75% of the session

I did:

2'30'' [75''] 5' [75''] 2'30'' [75''] 5' [75''] 2'30''

Paces were (min/km): 3:15 - 3:17 - 3:12 - 3:13 - 3:14

AV HR were: 167 - 178 - 177 - 179 - 175
Ma HR were: 177 - 185 - 186 - 185 - 184

Running 14:20 [2] 2.55 km (5:37 / km)
ahr:152 max:168 shoes: Asics GT1000 5: Black/Yellow

WD

Monday Sep 11 #

7 AM

Running 55:41 [2] 11.75 km (4:44 / km)
ahr:151 max:177 shoes: Adidas Glide Boost: Red/Black

Morning run

8 AM

Running 9:14 [2] 2.0 km (4:37 / km)
ahr:140 max:156 shoes: Asics GT1000 5: Black/Yellow

1 PM

Running 6:58 [2] 1.49 km (4:41 / km)
shoes: Asics GT1000 5: Black/Yellow

To the gym

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

Back in the gym - need to get strong again

Band exercises to start with including my glute on

3 x 8 Lunges @ 40kg per leg
3 x 8 Bend over row @ 50kg

3 x 8 2 small hurdles, 2 large hurdles, box jump @ 44 inches
3 x 8 military press @ 20kg

3 x 8 RDL's @ 70kg
3 x 8 dumbell chest press @ 2x15kg - 2x17.5kg - 2x17.5kg


6 PM

Running 19:24 [2] 4.36 km (4:27 / km)
ahr:149 max:163 shoes: Asics GT1000 5: Black/Yellow

Run back from work - building slowly

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