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Training Log Archive: TommyH

In the 7 days ending Nov 6, 2017:

activity # timemileskm+m
  Running10 8:20:03 68.05(7:21) 109.51(4:34) 1501
  Strength & Conditioning - Gym (Stab/Flex-ability))1 1:00:00
  Total10 9:20:03 68.05 109.51 1501
  [1-5]10 8:55:34
averages - sleep:8 rhr:41

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TuWeThFrSaSuMo

Monday Nov 6, 2017 #

Note
rhr:37 slept:8.0

Note
(rest day)

A little tired as my session showed so probs should take a rest day :(
C • Popped? 1

Sunday Nov 5, 2017 #

10 AM

Running 21:07 intensity: (1:43 @0) + (4:49 @1) + (12:23 @2) + (2:12 @3) 4.23 km (5:00 / km) +81m 4:34 / km
ahr:134 max:152 shoes: Mizuno Wave Rider 19 - Blue

WU

Running 10:01 intensity: (14 @2) + (1:49 @3) + (7:58 @4) 2.81 km (3:34 / km) +3m 3:33 / km
ahr:165 max:174 shoes: Mizuno Wave Rider 19 - Blue

T10 around the outside of the Olympic Stadium

Running 22:37 intensity: (10:41 @0) + (2:52 @1) + (39 @2) + (1:18 @3) + (5:59 @4) + (1:08 @5) 3.73 km (6:04 / km) +28m 5:50 / km
ahr:133 max:176 shoes: Nike Lunarglide 6: Oran/Green

Found a track next to the Olympic Stadium, Lane 1 pretty worn but was hard and fast (well I was slow...)

3x(600m,200m) [30",7']

Very slow.

Set1: 94 - 31
Set 2: 94 - 31
Set 3: 98 - 32

Felt very tired and legs just dead. Nothing in them to run fast. I was hoping to hit 90seconds for all of them and at least 27's for the 200s

600m were ran like follows:
Set1: 200@30 400@61 600@94
Set2: 200@30 400@61 600@94
Set 3: 200@32 400@64 600@98


Running 6:02 intensity: (4 @1) + (8 @2) + (15 @3) + (5:20 @4) + (15 @5) 1.77 km (3:25 / km) +4m 3:23 / km
ahr:168 max:175 shoes: Nike Lunarglide 6: Oran/Green

T6' around the outside of the Olympic stadium

Running 27:48 intensity: (45 @0) + (1:23 @1) + (14:33 @2) + (11:07 @3) 5.88 km (4:44 / km) +96m 4:23 / km
ahr:142 max:157 shoes: Mizuno Wave Rider 19 - Blue

WD

Saturday Nov 4, 2017 #

12 PM

Running 58:25 [3] 12.39 km (4:43 / km) +245m 4:17 / km
shoes: Mizuno Wave Rider 19 - Blue

Easy around the Olympic Park exploring

Friday Nov 3, 2017 #

8 AM

Running 1:01:44 intensity: (3:07 @0) + (6:54 @1) + (32:30 @2) + (19:13 @3) 13.02 km (4:44 / km) +227m 4:22 / km
ahr:138 max:158 shoes: #1 W Supernova Glide - Pink/Or

Morning loop before flight

Thursday Nov 2, 2017 #

12 PM

Running 1:23:50 intensity: (1:20 @0) + (3:24 @1) + (15:50 @2) + (26:18 @3) + (36:31 @4) + (27 @5) 21.08 km (3:59 / km) +138m 3:51 / km
ahr:154 max:175 shoes: Asics J33: Orange/White

Progression 10'15'22' Tempo today

Targeting HR's of 150-155, 160-165 and 170-175

Very tired today and it was very hard to keep my HR at above 170. Legs were so tired!

Wednesday Nov 1, 2017 #

Note
rhr:44 slept:8.0

1 PM

Running 7:06 intensity: (13 @0) + (7 @1) + (50 @2) + (2:26 @3) + (3:30 @4) 1.42 km (5:00 / km) +49m 4:16 / km
ahr:155 max:167 shoes: Asics GT1000 5: Black/Yellow

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

So annoying, the performance gym wasn't open so has to use S10 - gym is rubbish

Glute work

1x8 squats @ 50kg
1x8 squats @ 60kg
3x8 squats @ 80kg

1x8 RDL @ 60kg
2x8 RDL @ 90kg
3x8 bent over row @ 50kg

Single leg hops 3x8 per leg
Dumbbell chest press @ 2x16kg

2 PM

Running 6:20 intensity: (48 @0) + (1:03 @1) + (3:54 @2) + (35 @3) 1.36 km (4:40 / km)
ahr:131 max:147 shoes: Asics GT1000 5: Black/Yellow

6 PM

Running 1:27:33 intensity: (1:00 @0) + (7:01 @1) + (44:11 @2) + (35:21 @3) 17.73 km (4:56 / km) +457m 4:22 / km
ahr:142 max:159 shoes: Asics GT1000 5: Black/Yellow

Evening miles on the road, some loops to get in distance at the start.

Tired.

Tuesday Oct 31, 2017 #

Note
rhr:41 slept:8.0

7 AM

Running 6:09 intensity: (17 @0) + (37 @1) + (1:44 @2) + (3:31 @3) 1.15 km (5:22 / km) +44m 4:30 / km
ahr:141 max:153 shoes: Mizuno Wave Rider 19 - Blue

To get slow cooker Tuesday supplies for tonight

9 AM

Running 18:10 intensity: (40 @0) + (47 @1) + (13:52 @2) + (2:51 @3) 3.84 km (4:44 / km) +53m 4:25 / km
ahr:137 max:154 shoes: Mizuno Wave Rider 19 - Blue

Shake out into work

5 PM

Running 18:19 intensity: (52 @0) + (3:18 @1) + (9:56 @2) + (4:13 @3) 3.99 km (4:35 / km) +34m 4:24 / km
ahr:137 max:156 shoes: Mizuno Wave Rider 19 - Blue

WU to track

Running 13:29 intensity: (5 @2) + (27 @3) + (12:57 @4) 3.96 km (3:24 / km) +2m 3:24 / km
ahr:169 max:174 shoes: Asics J33: Orange/White


Didn't have time to do my T15 as else I would have only had about 3' recovery before the 6x1km reps started

Running 27:58 intensity: (1:08 @0) + (53 @1) + (3:59 @2) + (3:07 @3) + (6:24 @4) + (12:27 @5) 7.1 km (3:56 / km) +2m 3:56 / km
ahr:164 max:182

6x1km off 200m jog, we kept recoverys to 90" and striped to make the reps quicker

Reps @

3:01 - 2:55 - 2:57 - 2:56 - 2:55 - 2:57

Running 6:26 intensity: (1:55 @0) + (1:26 @1) + (59 @2) + (1:14 @3) + (52 @4) 0.93 km (6:54 / km)
ahr:134 max:166 shoes: Asics J33: Orange/White

4x100m off 100m @

13.2 - 13.4 - 13.4 - 13.5



C • Those legs are moving fast!! 1

Running 16:59 intensity: (1:13 @1) + (13:35 @2) + (2:11 @3) 3.12 km (5:27 / km) +39m 5:08 / km
ahr:137 max:152 shoes: Mizuno Wave Rider 19 - Blue

WD back to the cathedral

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