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Training Log Archive: TommyH

In the 7 days ending Feb 6, 2018:

activity # timemileskm+m
  Running11 4:56:51 41.03(7:14) 66.03(4:30) 617
  Strength & Conditioning - Gym (Stab/Flex-ability))2 1:05:00
  Drills: Stability & Mobility 2 25:00
  Total13 6:26:51 41.03 66.03 617
  [1-5]13 6:14:40
averages - sleep:8.4 rhr:41

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WeThFrSaSuMoTu

Tuesday Feb 6, 2018 #

Note
rhr:40 slept:8.5

3000m BMC pacing duties last night - was aiming for 7:52 pace

Was slightly down on the pace (2'') at 1600m and dropped out at 1800m so as not to get in the way/slow the race down anymore

Great support from the crowd! Was an exciting race to be part of



C • Good job 3
7 PM

Running 15:32 [3] 3.49 km (4:27 / km) +13m 4:22 / km
shoes: #1 W Supernova Glide - Pink/Or

WU for pace making

8 PM

Running race 4:45 [3] 1.8 km (2:38 / km)

went through:

800m @ 2:05.3
1000m @ 2:37.2
1200m @ 3:09/3:10
1400m @ 3:43ish
1500m @ 3:58
1600m @ 4:14
1800m - dropped out

Was slightly down on the pace (2'') at 1600m and dropped out at 1800m so as not to get in the way/slow the race down anymore

Great support from the crowd! Was an exciting race to be part of
9 PM

Running 21:42 [3] 4.47 km (4:51 / km) +37m 4:40 / km
shoes: #1 W Supernova Glide - Pink/Or

WD

Monday Feb 5, 2018 #

Note
rhr:40 slept:9.0

Pacing a 3000m tomorrow eve so tapering for that

5 PM

Running 40:31 intensity: (59 @0) + (2:24 @1) + (26:02 @2) + (11:00 @3) + (6 @4) 8.31 km (4:53 / km) +155m 4:28 / km
ahr:139 max:160 shoes: #1 W Supernova Glide - Pink/Or

Steady eve run

8 PM

Strength & Conditioning - Gym (Stab/Flex-ability)) 20:00 [2]

home gym

Sunday Feb 4, 2018 #

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, 2018 #

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, 2018 #

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, 2018 #

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, 2018 #

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

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