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Training Log Archive: TommyH

In the 7 days ending Jan 28:

activity # timemileskm+m
  Running13 7:15:51 58.54(7:27) 94.21(4:38) 1135
  Strength & Conditioning - Gym (Stab/Flex-ability))2 1:15:00
  Drills: Stability & Mobility 3 1:05:00
  Total15 9:35:51 58.54 94.21 1135
  [1-5]15 9:21:45
averages - sleep:7.8 rhr:46

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MoTuWeThFrSaSu

Sunday Jan 28 #

Note
rhr:44 slept:8.0

9 AM

Running 44:00 intensity: (30 @0) + (10 @1) + (9:11 @2) + (26:15 @3) + (7:54 @4) 9.74 km (4:31 / km) +111m 4:16 / km
ahr:150 max:168 shoes: #1 W Supernova Glide - Pink/Or

Steady run with Bertie - quicker than ususal

Running 15:18 intensity: (4 @0) + (35 @1) + (6:08 @2) + (4:26 @3) + (2:52 @4) + (1:13 @5) 2.47 km (6:12 / km) +93m 5:13 / km
ahr:151 max:180 shoes: #1 W Supernova Glide - Pink/Or

4x~47" hills up conduit [2' jogging down]

I did these quite hard and was swimming in lactate in the last 10"

Saturday Jan 27 #

Note
rhr:42 slept:7.5

1 PM

Running 1:27:29 intensity: (4:48 @0) + (4:18 @1) + (28:34 @2) + (20:28 @3) + (23:36 @4) + (5:45 @5) 18.16 km (4:49 / km) +319m 4:26 / km
ahr:150 max:182 shoes: Mizuno Wave Rider 19 - Blue


WU for a out 25'

T15' keeping it controleld

2x4x75" [30",6' jogging down]

WD

4x20" [60"]

WD

Friday Jan 26 #

Note
slept:8.0

11 AM

Running 23:32 intensity: (39 @0) + (50 @1) + (10:27 @2) + (11:16 @3) + (20 @4) 4.91 km (4:48 / km) +87m 4:24 / km
ahr:142 max:161 shoes: #1 W Supernova Glide - Pink/Or

WU for drills in the park

12 PM

Drills: Stability & Mobility 20:00 [2]

Drills in the park:

Up about 12 sets of steps

2x two footed jumping up the steps one at a time
2x left leg hopping one at a time
2x right leg hopping one at a time
2x bounding up the steps
2x long jumps up the stairs (2-3 at a time)
2x half right half left hopping up tye steps

Drills along about 40m

2x right leg hopping
2x left leg hopping
2x high skips
2x ankle stepovers
2x bounding
2x cycle legs
2x stright leg kick outs

2x 1-2-3 wall drill




1 PM

Running 3:09 intensity: (2 @0) + (6 @1) + (47 @2) + (1:21 @3) + (53 @4) 0.63 km (4:59 / km) +31m 4:01 / km
ahr:150 max:166 shoes: #1 W Supernova Glide - Pink/Or

Run home

Thursday Jan 25 #

Note
rhr:47 slept:8.0

4 PM

Running 1:05:57 intensity: (51 @0) + (1:44 @1) + (4:44 @2) + (24:26 @3) + (33:04 @4) + (1:08 @5) 16.28 km (4:03 / km) +137m 3:53 / km
ahr:158 max:176 shoes: Asics J33: Orange/White

Controlled amd slow tempo keepimg it in Z4


Wednesday Jan 24 #

Note
rhr:46 slept:6.0

Running 20:00 [3] 4.21 km (4:45 / km)
shoes: #1 W Supernova Glide - Pink/Or

WU to EIS

Running 10:00 [3] 2.22 km (4:30 / km)

WU

Drills: Stability & Mobility 15:00 [2]

Hurdle drills and pre race WU with strides

Running 56 [5] 0.4 km (2:20 / km)

BMC 800m C race - pace

they wanted a 56 per 400

Running 1:36 [4] 0.5 km (3:12 / km)

BMC E race - they wanted 64per 400

Running 2:41 [5] 1.0 km (2:41 / km)

BMC B 1500m

They wanted 63/64 per 400m

Took them through in 63/64 but they dropped off so slowed and went through 800 in about 2:08.

went to 1km for them in about 2:41ish

Running 10:00 [2] 2.22 km (4:30 / km)
shoes: #1 W Supernova Glide - Pink/Or

WD

12 PM

Running 7:37 intensity: (23 @0) + (42 @1) + (2:06 @2) + (4:26 @3) 1.59 km (4:47 / km) +42m 4:14 / km
ahr:143 max:158 shoes: Brooks Aduro 4 - Black/Yellow

Strength & Conditioning - Gym (Stab/Flex-ability)) 30:00 [3]

2 x 10 relaxed clams per side
2 x 10 elevated relaxed clams with hell tap behind
3 x 10 calf raises per leg

3 x 10 single leg RDL @ 30kg per leg
3 x 10 bent over row @ 50kg

6 x high hurdle jump over 5 hurdles
3 x hurdle bounce over small hurdle
3 x single leg hop over small hurdle per leg

2 PM

Running 6:40 intensity: (49 @0) + (2:31 @1) + (2:53 @2) + (27 @3) 1.35 km (4:56 / km)
ahr:129 max:147 shoes: Brooks Aduro 4 - Black/Yellow

Tuesday Jan 23 #

Note
rhr:46 slept:8.0

4 PM

Running 18:44 intensity: (16 @0) + (1:44 @1) + (7:49 @2) + (8:55 @3) 3.92 km (4:47 / km) +33m 4:35 / km
ahr:142 max:159 shoes: #1 W Supernova Glide - Pink/Or

WU

5 PM

Drills: Stability & Mobility 30:00 [2]

Took one hurdle at full height after following drills

2 x knee tucks over side of hurdle both sides
2 x straight legs over side of hurdle both sides
2 x trail leg snaps over side of hurdle both sides
2 x extended trail leg snaps over side of hurdle both sides
2 x trail leg snaps over centre of hurdle

Following drills finished by taking a hurdle

High skips
High knees
Straight leg kicks
Ankle step overs
Leg cycles

3 x 100m strides off 100m jog (no time for 4)

6 PM

Running 32:43 intensity: (20 @0) + (5 @1) + (2:09 @2) + (2:45 @3) + (7:30 @4) + (19:54 @5) 8.51 km (3:51 / km) +2m 3:50 / km
ahr:172 max:184 shoes: Asics J33: Orange/White

full session was

8 x (500m,400m) [40'',60''] target @ 10km pace

500m @: 87 - 84 - 85 - 85 - 86 - 87 - 86 - 84
400m @: 69 - 69 - 70 - 69 - 70 - 70 - 70 - 68

Running 9:14 intensity: (2:41 @0) + (2:35 @1) + (1:37 @2) + (1:27 @3) + (54 @4) 1.06 km (8:44 / km)
ahr:131 max:169 shoes: #1 W Supernova Glide - Pink/Or

4 x 100m [100m walk]

Running 17:05 intensity: (11 @1) + (5:10 @2) + (11:44 @3) 3.26 km (5:15 / km) +43m 4:56 / km
ahr:146 max:156 shoes: #1 W Supernova Glide - Pink/Or

WD

Monday Jan 22 #

Note
rhr:52 slept:9.0

11 AM

Running 6:34 intensity: (1:24 @0) + (31 @1) + (1:07 @2) + (3:32 @3) 1.42 km (4:36 / km) +41m 4:02 / km
ahr:138 max:158 shoes: Brooks Aduro 4 - Black/Yellow

12 PM

Running 7:09 intensity: (58 @0) + (42 @1) + (2:54 @2) + (2:13 @3) + (22 @4) 1.45 km (4:56 / km)
ahr:137 max:164 shoes: Brooks Aduro 4 - Black/Yellow

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

Core circuits

three sets of:

20'' Mountain climbs
20 crunches - pause for 3''
2x 15'' crunch holds (hand over knee)
5 x caterpillar
swimming and back extension for 60''
2 x 10 hamstring curls off box
10 press ups
side plank with knee on box for 30'' then 30'' leg pulse
5 PM

Running 45:27 intensity: (21 @0) + (4:30 @1) + (26:40 @2) + (13:56 @3) 8.92 km (5:06 / km) +199m 4:35 / km
ahr:140 max:154 shoes: Mizuno Wave Rider 19 - Blue

standard monday

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