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Training Log Archive: TommyH

In the 7 days ending Feb 4:

activity # timemileskm+m
  Running9 4:58:33 39.59(7:32) 63.71(4:41) 739
  Strength & Conditioning - Gym (Stab/Flex-ability))2 1:45:00
  Drills: Stability & Mobility 2 25:00
  Total11 7:08:33 39.59 63.71 739
  [1-5]11 6:49:12
averages - sleep:8 rhr:41

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MoTuWeThFrSaSu

Sunday Feb 4 #

Note
rhr:42 slept:9.0

9 AM

Running 57:00 intensity: (33 @0) + (24 @1) + (9:39 @2) + (28:47 @3) + (17:37 @4) 12.32 km (4:38 / km) +204m 4:16 / km
ahr:153 max:169 shoes: #1 W Supernova Glide - Pink/Or

30' steady

30' comfy

Saturday Feb 3 #

Note
slept:8.5

3 PM

Running 14:48 intensity: (14 @0) + (5 @1) + (4:37 @2) + (9:52 @3) 3.26 km (4:32 / km) +10m 4:28 / km
ahr:146 max:157 shoes: #1 W Supernova Glide - Pink/Or

WU outside

Drills: Stability & Mobility 15:00 [2]

WU

4 PM

Running 20:16 intensity: (9:10 @0) + (1:41 @1) + (2:07 @2) + (1:44 @3) + (2:49 @4) + (2:45 @5) 3.32 km (6:06 / km)
ahr:135 max:181

Rubbish session - very slow.

Plan was: 1200m time trail (@ 3') [8'] 2x2x200m [1'4'] (@ 30'' and 26'')

Actual stats: 1200m @ 3:14, [15' as it was booked] 200m @ 29 - 27 - 28 - 27

Running 18:48 intensity: (10 @0) + (4 @1) + (3:06 @2) + (15:22 @3) + (6 @4) 3.93 km (4:47 / km) +21m 4:40 / km
ahr:149 max:160 shoes: #1 W Supernova Glide - Pink/Or

WD

Friday Feb 2 #

Note
rhr:40 slept:8.0 (rest day)

Strength & Conditioning - Gym (Stab/Flex-ability)) 45:00 [3]

three sets of:

15x hip pules
20 x alternate hips drops
20 x alternate leg drops

15 x relaxed clams right
15 x relaxed clams elevated with tap behind
15 x relaxed clams left
15 x relaxed clams elevated with tap behind

20'' mountain climbs
20'' fast arm drives
10 x calf raises per leg

60'' swimming with back extensions
2x 30'' holding sit up with hands over knee - right knee then left knee
30'' side plank side plank for 20'' the 10'' leg pulses per side
60'' plank
10x squats for depth


Thursday Feb 1 #

Note
rhr:41 slept:7.5

5 PM

Running 59:50 intensity: (34 @0) + (4:23 @1) + (6:59 @2) + (18:18 @3) + (24:58 @4) + (4:38 @5) 15.08 km (3:58 / km) +104m 3:50 / km
ahr:157 max:177 shoes: Asics J33: Orange/White

10' 10' 20' progression tempo keeping it controlled and easy

Running 6:27 intensity: (26 @0) + (1:58 @1) + (53 @2) + (1:01 @3) + (1:59 @4) + (10 @5) 0.95 km (6:48 / km) +45m 5:30 / km
ahr:145 max:175 shoes: #1 W Supernova Glide - Pink/Or

4 x 20'' hills off a walk down

Wednesday Jan 31 #

Note
rhr:40 slept:8.0

11 AM

Running 15:38 intensity: (5 @0) + (4 @1) + (16 @2) + (9:14 @3) + (5:59 @4) 3.62 km (4:19 / km) +15m 4:14 / km
ahr:157 max:173 shoes: #1 W Supernova Glide - Pink/Or

WU for steel cup

Drills: Stability & Mobility 10:00 [2]

WU routine including hurdles
12 PM

Running 52 [5] 0.4 km (2:10 / km)

400m - only got 52 wasn't very happy as I should have got at least close to 50 dead

Running 4:09 [4] 1.5 km (2:46 / km)

1500m Steel Cup

I had about 15mins rest after the 400m flet very sick going into it

Plan was to see what I could do 600m out

was too slow really at 72'' per 400m I was really bored, last 600m 200m splits @ 28 - 29 - 28. Not really fast enough

1 PM

Running 16:33 intensity: (19 @2) + (4:44 @3) + (11:30 @4) 3.58 km (4:37 / km) +13m 4:32 / km
ahr:160 max:172 shoes: #1 W Supernova Glide - Pink/Or

WD

Tuesday Jan 30 #

Note
rhr:40 slept:7.5

7 AM

Running 23:08 intensity: (35 @0) + (46 @1) + (6:53 @2) + (12:52 @3) + (2:02 @4) 4.64 km (4:59 / km) +38m 4:48 / km
ahr:148 max:163 shoes: #1 W Supernova Glide - Pink/Or

20' shakeout

Running 7:16 intensity: (3:34 @0) + (35 @1) + (1:21 @2) + (1:31 @3) + (15 @4) 1.14 km (6:23 / km) +3m 6:19 / km
ahr:125 max:163 shoes: #1 W Supernova Glide - Pink/Or

4 x 20'' strides

Running 2:11 intensity: (8 @0) + (7 @1) + (15 @2) + (59 @3) + (42 @4) 0.33 km (6:36 / km) +30m 4:33 / km
ahr:151 max:165 shoes: #1 W Supernova Glide - Pink/Or

WD home

Monday Jan 29 #

Note
rhr:40 slept:7.5

12 PM

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


Three sets of:

15x hip pulses
20x alternate hip drops
20x alternate knee drops
10x relaxed clams both right side
10x elevated clams with tap behind right side
10x relaxed clams both left side
10x elevated clams with tap behind left side
10x calf raises per leg
10x squats for depth
15x dead bugs
2 x 30'' holding crunches with hands over right then left knee
60'' plank

Then three sets of:

15'' mountain climbs with feet up by hands
5x caterpillars
15 x 3'' holding back extensions
6 straight arm pull-ups
7 PM

Running 41:27 intensity: (1:39 @0) + (5:28 @1) + (32:05 @2) + (2:15 @3) 8.18 km (5:04 / km) +156m 4:37 / km
ahr:135 max:152 shoes: Mizuno Wave Rider 19 - Blue

easy evening

Running 10:10 intensity: (2:13 @0) + (2:50 @1) + (55 @2) + (1:16 @3) + (2:56 @4) 1.47 km (6:54 / km) +99m 5:10 / km
ahr:139 max:172 shoes: Mizuno Wave Rider 19 - Blue

4 x 40'' hills [walk down]

Milking the lactate

The first hill was a little too long (55'' ish so made the others shorter, from the road junction to lampost).

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