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Training Log Archive: TommyH

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running8 5:51:37 43.32(8:07) 69.72(5:03) 782
  Strength & Conditioning - Gym (Stab/Flex-ability))2 1:05:00
  Total10 6:56:37 43.32 69.72 782
  [1-5]10 6:18:50
averages - sleep:8.1 rhr:41

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MoTuWeThFrSaSu

Sunday Feb 11 #

Note
rhr:42 slept:7.5

7 AM

Running 40:37 intensity: (42 @0) + (33 @1) + (6:26 @2) + (26:06 @3) + (6:50 @4) 8.98 km (4:31 / km) +202m 4:04 / km
ahr:150 max:170 shoes: #1 W Supernova Glide - Pink/Or

Faster 45' run

Running 18:16 intensity: (12:28 @0) + (51 @1) + (2:01 @2) + (2:49 @3) + (7 @4) 0.88 km (20:50 / km) +27m 18:04 / km
ahr:112 max:161 shoes: #1 W Supernova Glide - Pink/Or

4 x 18'' hills [walk down]

Saturday Feb 10 #

Note
rhr:41 slept:8.5

10 AM

Running 15:05 intensity: (19 @0) + (2 @1) + (2:16 @2) + (10:59 @3) + (1:29 @4) 3.46 km (4:21 / km) +15m 4:16 / km
ahr:151 max:163 shoes: #1 W Supernova Glide - Pink/Or

WU

Running 32:14 intensity: (6:57 @0) + (9:07 @1) + (5:01 @2) + (1:51 @3) + (2:37 @4) + (6:41 @5) 4.84 km (6:40 / km)
ahr:140 max:185

plan was 4 x 800 [5'] @ race pace

place was booked out so had to have 7' rest in the middle and do my 3rd effort in lane 5...

Splits: 2:10 - 2:08 - 2:25 (lane 5) - 2:08

felt great - very comfy

Running 19:15 intensity: (2:45 @0) + (4:36 @1) + (3:15 @2) + (7:29 @3) + (1:10 @4) 2.86 km (6:44 / km) +6m 6:40 / km
ahr:138 max:163 shoes: #1 W Supernova Glide - Pink/Or

6 x controlled hills [walk down]

Running 16:49 intensity: (18 @0) + (21 @1) + (1:03 @2) + (5:24 @3) + (9:43 @4) 3.71 km (4:32 / km) +57m 4:13 / km
ahr:158 max:172 shoes: #1 W Supernova Glide - Pink/Or

WD

Friday Feb 9 #

Note
rhr:41 slept:8.0 (rest day)

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

core in the gym

three sets of;

10xhip pules
20x alternate hip drops
20x alternate leg drops
15x relaxed clams both sides
15x elevated relaxed clams both side
10x calf raises both sides
20 x mountain climbs
30'' side plank both sides including last 10'' leg pulses
30'' normal plank
2 x 30'' holding sit up
2 x 10 squats for depth
2 x 10 pressups



Thursday Feb 8 #

Note
rhr:42 slept:8.0

Note

Tempo 10'10'20'

Landed on an uneavn bit of pavement in the last 17' and twinged the top of left foot. Abductor, knee and leg a little sore and tight on my left side this eve - probs from all the indoor work



5 PM

Running 54:50 intensity: (1:29 @0) + (4:14 @1) + (7:00 @2) + (14:11 @3) + (27:56 @4) 13.35 km (4:06 / km) +96m 3:58 / km
ahr:154 max:174 shoes: Asics J33: Orange/White

10' 10' 20' tempo and some hills after

Running 17:51 intensity: (10:58 @0) + (3:07 @1) + (1:27 @2) + (1:49 @3) + (30 @4) 1.73 km (10:18 / km) +30m 9:29 / km
ahr:119 max:165 shoes: Asics J33: Orange/White

4 x 25''ish off a walk down

Wednesday Feb 7 #

Note
rhr:42 slept:7.5

60' steady/comfy run today - was very tired at the start and struggled on the hills but the second half settled into it. I was down for Core/S&C and 4x20'' hills but skipped them so not to get too tired - I'll put in core and hills tomorrow after my tempo

didn't like the last km in the mud



3 PM

Running 54:10 intensity: (52 @0) + (1:03 @1) + (15:39 @2) + (34:11 @3) + (2:25 @4) 11.83 km (4:35 / km) +144m 4:19 / km
ahr:147 max:169 shoes: #1 W Supernova Glide - Pink/Or

Great run at Ladybower with charl

Tuesday Feb 6 #

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



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 #

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

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