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Training Log Archive: TommyH

In the 7 days ending Oct 8, 2017:

activity # timemileskm+m
  Running15 10:50:15 88.95(7:19) 143.15(4:33) 2178
  Strength & Conditioning - Gym (Stab/Flex-ability))2 1:50:00
  Total15 12:40:15 88.95 143.15 2178
  [1-5]15 12:25:30
averages - sleep:7.9 rhr:42

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MoTuWeThFrSaSu

Sunday Oct 8, 2017 #

Note
rhr:44 slept:8.0

9 AM

Running 1:38:22 intensity: (3:24 @0) + (3:45 @1) + (34:46 @2) + (50:10 @3) + (6:17 @4) 20.48 km (4:48 / km) +347m 4:26 / km
ahr:145 max:165 shoes: Adidas Glide Boost: Red/Black

Long run

Picked it up in the last 25'

Running 6:22 intensity: (38 @0) + (1:13 @1) + (3:28 @2) + (56 @3) + (7 @4) 1.34 km (4:46 / km) +7m 4:38 / km
ahr:134 max:160 shoes: Adidas Glide Boost: Red/Black

WD

Saturday Oct 7, 2017 #

Note
rhr:43 slept:7.25

8 AM

Running 21:54 [2] 4.59 km (4:46 / km) +36m 4:35 / km
shoes: Asics J33: Orange/White

WU loop

Running 12:00 intensity: (12 @3) + (3:20 @4) + (8:28 @5) 3.5 km (3:26 / km) +54m 3:11 / km
ahr:175 max:181 shoes: Asics J33: Orange/White

Full session today is:

T12' then [4'] progression 3 mile tempo 4x20" hills

T12' before the 3 mile tempo

Running 16:13 intensity: (8 @0) + (3 @1) + (4 @2) + (17 @3) + (3:56 @4) + (11:45 @5) 4.86 km (3:20 / km) +60m 3:09 / km
ahr:175 max:182 shoes: Asics J33: Orange/White

Progression 3 mile tempo:

Mile 1: 5:42
Mile 2: 5:20
Mile 3: 5:05
0.03km: 4"

The endcliffe park run is 200m short. 2 weeks ago I clocked it at 3 miles and it was the same length this week

C • Conspiracy? 5

Running 7:19 intensity: (9 @0) + (1:47 @1) + (2:29 @2) + (1:39 @3) + (1:15 @4) 1.08 km (6:48 / km) +4m 6:40 / km
ahr:141 max:168 shoes: Asics J33: Orange/White

4x20" hills of walk down

Running 14:09 intensity: (12 @1) + (1:10 @2) + (10:23 @3) + (2:24 @4) 2.71 km (5:13 / km) +107m 4:22 / km
ahr:153 max:170 shoes: Asics J33: Orange/White

WD home

Friday Oct 6, 2017 #

Note
rhr:40 slept:9.0

Good sleep
12 PM

Running 6:48 intensity: (32 @0) + (44 @1) + (3:44 @2) + (1:48 @3) 1.4 km (4:52 / km) +42m 4:14 / km
ahr:136 max:149

WU to gym

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

Glute exercises

3x8 two hurdles and box jump
3x8 bent over rows

1x8 deadlift @ 70kg
1x6 deadlift @ 100kg
2x8 deadlift @ 90kg

2x8 military press @ 25kg
1x8 military press @ 20kg
1x8 dumbbell chest press @ 2x17.5kg
2x8 dumbbell chest press @ 15kg

60" plank - needs to work more on my core...!


1 PM

Running 4:17 intensity: (1:02 @0) + (1:54 @1) + (1:21 @2) 0.83 km (5:10 / km) +4m 5:03 / km
ahr:125 max:135 shoes: Asics GT1000 5: Black/Yellow

WD from gym

6 PM

Running 36:20 intensity: (40 @0) + (6:06 @1) + (18:25 @2) + (9:28 @3) + (1:41 @4) 7.75 km (4:41 / km) +116m 4:22 / km
ahr:140 max:164 shoes: Asics GT1000 5: Black/Yellow

Steady evening

Thursday Oct 5, 2017 #

Note
rhr:42 slept:9.5

6 PM

Running 1:17:06 intensity: (55 @0) + (4:18 @1) + (14:47 @2) + (23:03 @3) + (20:09 @4) + (13:54 @5) 20.1 km (3:50 / km) +130m 3:43 / km
ahr:156 max:179 shoes: Asics J33: Orange/White

Progression Tempo 10' 15' 18'

Tempos are now starting to feel a little bit easier. This time last year I was struggling to get through 10'12'12' tempos and now having 3 weeks of 10'15'18' tempos I think it is good progress. My paces are not exactly that fast but its a start.

WU @ 11'14'' @ 4:31min/km for 2.49km

10' @ 3:42min/km @ avHR 155 @ max HR 166
15' @ 3:26min/km @ avHR168 @ max HR 175
18' @ 3:18min/km @ av HR 175 @ max HR 179

WD @22'43'' @ 4:29min/km for 5.07km

HR lower than last few tempos but the paces the same if not better...

Wednesday Oct 4, 2017 #

Note
rhr:40 slept:8.0

Slept better


Haven't had the time recently for my usual 3 gym sessions a week. Hopefully can make it down today and Friday at the gym and maybe even Saturday
7 AM

Running 58:04 intensity: (1:24 @0) + (6:59 @1) + (27:25 @2) + (21:01 @3) + (1:15 @4) 11.88 km (4:53 / km) +233m 4:27 / km
ahr:141 max:163 shoes: Adidas Glide Boost: Red/Black

Morning loop

12 PM

Running 7:09 [2] 1.53 km (4:41 / km) +41m 4:07 / km
shoes: Mizuno Wave Rider 19 - Blue

WIlU to gym

Strength & Conditioning - Gym (Stab/Flex-ability)) 1:00:00 [2]

Finally made it to the gym!

Glutes and band exercises

1x8 squats @ 50kg
3x8 squats @ 70kg

1x8 RDL @ 50kg
3x8 RDL @ 90kg

3x8 Bent over row @ 50kg
3x8 dumbbell chest press @ 2x17.5kg

3x6 pull ups

1 PM

Running 6:31 [3] 1.42 km (4:34 / km)
shoes: Mizuno Wave Rider 19 - Blue

WD back to work

6 PM

Running 53:34 intensity: (21 @0) + (8:00 @1) + (29:21 @2) + (15:52 @3) 10.96 km (4:53 / km) +222m 4:26 / km
ahr:139 max:159 shoes: Mizuno Wave Rider 19 - Blue

Evening loop

Tuesday Oct 3, 2017 #

Note
slept:6.0

7 AM

Running 19:30 intensity: (1:37 @0) + (4:25 @1) + (8:54 @2) + (4:34 @3) 3.81 km (5:07 / km) +105m 4:30 / km
ahr:134 max:157 shoes: Adidas Glide Boost: Red/Black

Morning shake out

5 PM

Running 13:27 intensity: (13 @0) + (1:30 @1) + (7:02 @2) + (4:42 @3) 2.9 km (4:38 / km) +12m 4:33 / km
ahr:139 max:156 shoes: Mizuno Wave Rider 19 - Blue

WU to endcliffe park

Running 10:17 intensity: (1 @1) + (7 @2) + (11 @3) + (5:50 @4) + (4:08 @5) 2.98 km (3:27 / km) +7m 3:25 / km
ahr:172 max:178 shoes: Inov8 190 - Orange/White

Pre session tempo

Running 30:33 intensity: (4 @0) + (14 @1) + (2:40 @2) + (2:17 @3) + (8:28 @4) + (16:50 @5) 8.15 km (3:45 / km) +17m 3:43 / km
ahr:170 max:180 shoes: Inov8 190 - Orange/White

5x5' [75"] I had about 3' recovery after my pre session tempo

Paces: 3:15 - 3:14 - 3:20 - 3:13 - 3:17

I did the first third and last 5' effort on my own right around the edge of the field and over round the monument

Second and fourth rep with the other lads to pull me round, but that was around the smaller loop with no rises in it

Worked hard today

Running 5:54 intensity: (7 @0) + (9 @1) + (2:39 @2) + (1:47 @3) + (1:12 @4) 1.19 km (4:57 / km) +4m 4:52 / km
ahr:147 max:170 shoes: Inov8 190 - Orange/White

4x20" strides @ paces: 2:30 - 2:34 - 2:29 - 2:30

Running 14:02 intensity: (24 @0) + (1:13 @1) + (5:38 @2) + (6:47 @3) 2.44 km (5:44 / km) +99m 4:46 / km
ahr:141 max:152 shoes: Mizuno Wave Rider 19 - Blue

WD for slow cooker Tuesdays

Monday Oct 2, 2017 #

Note
rhr:41 slept:7.5

7 AM

Running 57:50 intensity: (2:28 @0) + (6:37 @1) + (30:14 @2) + (16:56 @3) + (1:35 @4) 11.82 km (4:54 / km) +233m 4:27 / km
ahr:140 max:162 shoes: Asics GT1000 5: Black/Yellow

Morning loop - standard loop

8 AM

Running 10:34 intensity: (19 @0) + (4 @1) + (8 @2) + (15 @3) + (9:11 @4) + (37 @5) 2.3 km (4:36 / km) +2m 4:34 / km
ahr:166 max:177 shoes: Mizuno Wave Rider 19 - Blue

into work

5 PM

Running 1:02:00 intensity: (20 @0) + (8:07 @1) + (31:56 @2) + (21:17 @3) + (20 @4) 13.11 km (4:44 / km) +296m 4:15 / km
ahr:140 max:161 shoes: Mizuno Wave Rider 19 - Blue

Steady evening

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