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Training Log Archive: TommyH

In the 7 days ending May 6:

activity # timemileskm+m
  Running8 2:12:43 15.6 25.11 126
  Strength & Conditioning - Gym (Stab/Flex-ability))1 35:00
  Steeple Chase: Mobility-Stability-Flexibility1 20:00
  Total10 3:07:43 15.6 25.11 126
  [1-5]10 3:02:23
averages - sleep:8.3 rhr:44

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MoTuWeThFrSaSu

Sunday May 6 #

Note
slept:9.0 (sick)

7 PM

Running 14:39 intensity: (47 @0) + (18 @1) + (2:07 @2) + (10:08 @3) + (1:19 @4) 3.15 km (4:39 / km) +10m 4:35 / km
ahr:150 max:165 shoes: #2 W Supernova Glide - Pink/Or

WU

Still not feeling very easy

Running 6:30 intensity: (3:32 @0) + (39 @1) + (1:17 @2) + (54 @3) + (8 @4) 0.86 km (7:32 / km) +2m 7:27 / km
ahr:123 max:163 shoes: #2 W Supernova Glide - Pink/Or

Strides - legs not snappy at all

Saturday May 5 #

Note
slept:6.0 (sick)

Awful sleep in the worst air BnB i have stayed in. Rang the guy up and complained, got a refund for the next two nights and moved to a lovely cottage.

Not a good start to BUCS
2 PM

Running 14:20 intensity: (33 @2) + (3:00 @3) + (6 @4) + (10:41 @5) 3.18 km (4:31 / km) +3m 4:30 / km
ahr:187 max:203 shoes: #2 W Supernova Glide - Pink/Or

WU

3 PM

Running 9:29 [5]

Heats of BUCS 3000m steeplechase: 9:29.44


Wasn't sure if I would make it to the start line given the last 3 weeks, the plan was to see how the heats go and decide if i was going to race the final

Got my WU all wrong and was ready to go far to early at 30 mins before call room... need to work on this!

Heats were not as comfy as I wanted but didn't feel awful so decided to run the final
4 PM

Running 15:37 intensity: (23 @1) + (18 @2) + (8:15 @3) + (1:30 @4) + (5:11 @5) 3.18 km (4:54 / km) +2m 4:53 / km
ahr:192 max:211 shoes: #2 W Supernova Glide - Pink/Or

WD

Friday May 4 #

Note
slept:8.0 (sick) (rest day)

Thursday May 3 #

Note
rhr:42 slept:8.5 (sick) (rest day)

Wednesday May 2 #

Note
slept:7.5 (sick)

forgot to do RHR this morning

Note

Finally got round to writing my next blog post....

https://projectbashir.wordpress.com/2018/05/02/inj...

7 AM

Running 30:36 intensity: (18 @0) + (2 @1) + (16 @2) + (9:48 @3) + (6:42 @4) + (13:30 @5) 6.28 km (4:52 / km) +51m 4:41 / km
ahr:182 max:207 shoes: Brooks Aduro 4 - Black/Yellow

Morning jog in the rain

feeling better than yesterday - 50% energy levels

Tuesday May 1 #

Note
rhr:45 slept:11.0 (sick)

Note

Going to test a slow jog to the track and some hurdle drills

I will run for 20'/30' this week and then race BUCS heats on Saturday. This should be a very easy race and winning time of 9:20ish should feel easy for me. If it doesn't then I will have to re-think racing the final on Monday.

5 PM

Running 12:14 intensity: (4 @0) + (12 @1) + (16 @2) + (1:19 @3) + (1:27 @4) + (8:56 @5) 2.44 km (5:01 / km) +19m 4:50 / km
ahr:183 max:204 shoes: #2 W Supernova Glide - Pink/Or

WU to track

6 PM

Steeple Chase: Mobility-Stability-Flexibility 20:00 [3]

Easy drills and 3x6 hurdles on the blue ticks

7 PM

Running 10:24 intensity: (3 @2) + (1:45 @3) + (3:27 @4) + (5:09 @5) 2.07 km (5:01 / km) +4m 4:58 / km
ahr:177 max:204 shoes: #2 W Supernova Glide - Pink/Or

WD

Monday Apr 30 #

Note
(sick)

Zero energy on run - cut it short

4 PM

Running 18:54 intensity: (39 @0) + (18 @1) + (21 @2) + (1:40 @3) + (1:21 @4) + (14:35 @5) 3.95 km (4:47 / km) +35m 4:35 / km
ahr:184 max:204 shoes: #2 W Supernova Glide - Pink/Or

6 PM

Strength & Conditioning - Gym (Stab/Flex-ability)) 35:00 [1]

did something which didn't require any energy

3 sets of:

15 x hip pulses
15 x clams with bands
10 x calf raises
15 x outside straight leg abductors
15 x inside straight leg abductors
15 x donkey kicks

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