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Training Log Archive: TommyH

In the 7 days ending Sep 19, 2017:

activity # timemileskm+m
  Running20 10:14:20 81.56(7:32) 131.25(4:41) 1592
  Strength & Conditioning - Gym (Stab/Flex-ability))2 2:00:00
  Total22 12:14:20 81.56 131.25 1592
  [1-5]22 12:08:33
averages - sleep:8.9 rhr:41 weight:69kg

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WeThFrSaSuMoTu

Tuesday Sep 19, 2017 #

7 AM

Running 21:25 intensity: (45 @0) + (16 @1) + (7:48 @2) + (8:35 @3) + (4:01 @4) 4.3 km (4:59 / km) +125m 4:21 / km
ahr:148 max:173 shoes: Asics GT1000 5: Black/Yellow

C • 'Freshers Week Run of Shame' 1
9 AM

Running 9:29 intensity: (52 @0) + (2:25 @1) + (3:32 @2) + (2:40 @3) 2.1 km (4:31 / km)
ahr:135 max:153 shoes: Asics GT1000 5: Black/Yellow

5 PM

Running 14:51 intensity: (10 @0) + (8 @1) + (3:32 @2) + (10:19 @3) + (42 @4) 3.23 km (4:36 / km) +62m 4:12 / km
ahr:148 max:163 shoes: Asics GT1000 5: Black/Yellow

WU

Running intervals 36:54 intensity: (3 @0) + (27 @1) + (1:25 @2) + (4:31 @3) + (7:40 @4) + (22:48 @5) 9.71 km (3:48 / km) +38m 3:44 / km
ahr:172 max:187 shoes: Inov8 190 - Orange/White

5' 5' 4' 4' 3' 3' 2' 2' off [75"]

Paces min/km:
3:13 - 3:16 - 3:17 - 3:16 - 3:14 - 3:15 - 3:04 - 3:03

Max HR:
187 - 184 - 183 - 183 - 183 - 182 - 183 - 183

Ran steady on the 5', 4', 3', then up ushed the first 2' and held on for that last 2'

Running 18:40 intensity: (13 @0) + (8 @1) + (9:54 @2) + (7:31 @3) + (54 @4) 3.31 km (5:39 / km) +82m 5:01 / km
ahr:144 max:166 shoes: Asics GT1000 5: Black/Yellow

Monday Sep 18, 2017 #

Note
rhr:41 slept:8.5

7 AM

Running 59:28 intensity: (38 @0) + (4:07 @1) + (18:19 @2) + (33:07 @3) + (3:17 @4) 12.47 km (4:46 / km) +246m 4:20 / km
ahr:145 max:167 shoes: Adidas Glide Boost: Red/Black

morning loop

Running 8:48 intensity: (9 @0) + (4 @1) + (6:24 @2) + (2:11 @3) 1.97 km (4:28 / km)
ahr:140 max:153 shoes: Adidas Glide Boost: Red/Black

Into work because running is faster than walking



12 PM

Note

Didn't have time for the gym, run was a bit too long and got soaked and cold on my evening run so was safer to go home and have a hot shower and food then going straight to the gym

6 PM

Running 1:14:00 intensity: (52 @0) + (3:45 @1) + (27:20 @2) + (37:30 @3) + (4:33 @4) 15.35 km (4:49 / km) +302m 4:23 / km
ahr:145 max:169 shoes: Adidas Glide Boost: Red/Black

Sunday Sep 17, 2017 #

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, 2017 #

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, 2017 #

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, 2017 #

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, 2017 #

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

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