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Training Log Archive: TommyH

In the 7 days ending Sep 24, 2017:

activity # timemileskm+m
  Running13 10:24:44 84.53(7:23) 136.04(4:36) 2210
  Strength & Conditioning - Gym (Stab/Flex-ability))2 1:45:00
  Total13 12:09:44 84.53 136.04 2210
  [1-5]13 12:02:24
averages - sleep:8.3 rhr:43

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MoTuWeThFrSaSu

Sunday Sep 24, 2017 #

Note
rhr:42 slept:8.0

11 AM

Running 1:40:17 intensity: (22 @0) + (3:10 @1) + (23:27 @2) + (46:00 @3) + (26:04 @4) + (1:14 @5) 20.18 km (4:58 / km) +563m 4:22 / km
ahr:152 max:180 shoes: Adidas Glide Boost: Red/Black

From home up to Macc Forrest - along some really nice trails then up to the top of Shuttlingslow then up to the Forest Chaple then up Charity Lane then to the bottom of Kerridge Ridge then up and down my lane 3 times to add on 5' at the end

Good long run - lots of climb, distance not really that far but 70% off the road

C • How long you in Macc for? 4

Saturday Sep 23, 2017 #

Note
rhr:42 slept:8.0

8 AM

Running 1:20:03 intensity: (32 @0) + (2:13 @1) + (13:01 @2) + (26:07 @3) + (11:39 @4) + (26:31 @5) 17.72 km (4:31 / km) +259m 4:13 / km
ahr:160 max:185 shoes: Asics J33: Orange/White

Full session T10 [5'] PR then 6x40" hills

Changed my watch to miles for the session as the Park Run was progression every mile

T10: 1st Mile @ 3:35min/km 2nd 0.79 mile @ 3:21min/km

6'45" recovery as they started the Park Run late

Park run progression every mile:
1st mile (1.61km) @ 5:42
2nd mile (1.61km) @ 5:17
3rd mile (1.59km)@ 5:06

7' 36" WD to where th hill was

6x36"-39" hills

Hills were hard and lots of lactate in the last section of it, recovery off about 1'20" jog

hill times were: 36" - 38" - 39" - 39" - 39" - 39"

7'33" WD back home


Friday Sep 22, 2017 #

Note
rhr:42 slept:8.5

5 PM

Running 7:10 [2] 1.45 km (4:57 / km) +42m 4:19 / km
shoes: Mizuno Wave Rider 19 - Blue

Couldn't fit the gym in at lunch so I did it after work instead

Strength & Conditioning - Gym (Stab/Flex-ability)) 45:00 [2]

75% gym session done

Band excercises to start with

3x10 seated to box jumps
3x10 BOUSO high-lo @ 5kg (per leg)

3x8 single leg box steps @ 50kg (per leg)

3x8 lunges @ 40kg (per leg)

1x8 good mornings @ 40kg

6 PM

Running 33:14 [2] 6.89 km (4:49 / km) +61m 4:37 / km
shoes: Mizuno Wave Rider 19 - Blue

Post gym run - not too far as I have a session tomorrow. Didn't want to build miles too quick too fast

Thursday Sep 21, 2017 #

Note
rhr:42 slept:8.5

5 PM

Running 1:17:44 intensity: (48 @0) + (1:01 @1) + (7:49 @2) + (25:30 @3) + (14:51 @4) + (27:45 @5) 19.92 km (3:54 / km) +128m 3:47 / km
ahr:162 max:181 shoes: Mizuno Wave Rider 19 - Blue

I think it is clear from my races and training that my 5km and 10km strength is not there yet. From the Northern Road Relays my km splits were: 2:58 - 3:02 - 3:04 - 3:05 - 3:16 - 3:07. It's obvious I started too fast, but the 3:16 split in the 5th km shows I have no strength, which I have noticed before in other races. This is where the race always gets away from me and I lose so much time.

Long tempo runs over the winter, on top of my other training, should help this, as I think my closing speed is coming along nicely from last years results

Today's session: Progression Tempo of 10' 15' 18'

WU @ 4:43min/km for 11'53''

10' @ 3:46 min/km - 2.66km avHR @ 161
15' @ 3:30 min/km - 4.31km avHR @175
18' @ 3:21 min/km - 5.37km avHR @ 179

WD @ 4:30ish for 21'45''

The session was OK - I mean it's nothing special and not even that quick but it was hard and for me and I see it as a good session to start off with. I managed to keep my HR at about 180bpm for the last 18'




Wednesday Sep 20, 2017 #

Note
rhr:46 slept:8.0

8 AM

Running 56:57 intensity: (16 @0) + (2:27 @1) + (12:36 @2) + (29:52 @3) + (11:46 @4) 11.89 km (4:48 / km) +233m 4:22 / km
ahr:150 max:172 shoes: Mizuno Wave Rider 19 - Blue

Running 12:54 intensity: (52 @0) + (1:33 @1) + (3:32 @2) + (6:08 @3) + (49 @4) 2.86 km (4:31 / km) +26m 4:19 / km
ahr:142 max:164 shoes: Adidas Glide Boost: Red/Black

2 PM

Running 6:49 intensity: (35 @0) + (16 @1) + (2:57 @2) + (3:01 @3) 1.49 km (4:35 / km) +43m 4:00 / km
ahr:141 max:152 shoes: Adidas Glide Boost: Red/Black

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

Band excercises and glutes

1x8 squats @ 40kg
1x8 squats @ 60kg
3x8 squats @ 80kg

1x8 RDL @ 60kg
3x8 RDL @ 80kg
(I couldn't do 90kg - I used to be able to do 100kg....)

3x8 seated to box jump
3x8 bend over rows @ 50kg

3x6 pull-ups
3x8 dumbbell chest press @ 2x15kg

3 PM

Running 6:01 intensity: (13 @0) + (20 @1) + (2:45 @2) + (2:43 @3) 1.24 km (4:52 / km)
ahr:142 max:153 shoes: Adidas Glide Boost: Red/Black

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

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