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Training Log Archive: TommyH

In the 7 days ending Sep 11, 2018:

activity # timemileskm+m
  Running8 9:01:46 68.72(7:53) 110.59(4:54) 1527
  Strength & Conditioning - Gym (Stab/Flex-ability))2 1:50:00
  Total10 10:51:46 68.72 110.59 1527
  [1-5]10 10:33:19
averages - sleep:7.6 rhr:42

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WeThFrSaSuMoTu

Tuesday Sep 11, 2018 #

Note
slept:8.0

5 PM

Running 17:20 intensity: (1:16 @0) + (2:56 @1) + (7:53 @2) + (5:15 @3) 3.79 km (4:35 / km) +32m 4:24 / km
ahr:138 max:156 shoes: #2 W Supernova Glide - Pink/Or

WU

Running 25:27 intensity: (3:27 @2) + (2:07 @3) + (8:50 @4) + (11:03 @5) 7.0 km (3:38 / km) +2m 3:38 / km
ahr:148 max:182 shoes: Adidas Boston Boost - Pink/Bla

4x1mile [200m jog]

Splits: 5:06 - 5:04 - 5:02 - 4:59

Slow progress getting fit but found session comfy

Running 19:31 intensity: (14 @0) + (19 @1) + (17:29 @2) + (1:29 @3) 3.93 km (4:58 / km) +23m 4:49 / km
ahr:138 max:148 shoes: #2 W Supernova Glide - Pink/Or

WD
C • Rude 5

Monday Sep 10, 2018 #

Note
slept:7.5

6 AM

Running 46:25 intensity: (1:39 @0) + (7:31 @1) + (27:03 @2) + (10:12 @3) 9.1 km (5:06 / km) +112m 4:48 / km
ahr:137 max:155 shoes: #2 W Supernova Glide - Pink/Or

Recovery

5 PM

Running 52:20 intensity: (1:24 @0) + (2:47 @1) + (14:11 @2) + (32:03 @3) + (1:55 @4) 11.1 km (4:43 / km) +272m 4:12 / km
ahr:145 max:162 shoes: Brooks Aduro 4 - Black/Yellow

Steady

Sunday Sep 9, 2018 #

Note
rhr:47 slept:7.0

9 AM

Running 2:24:57 intensity: (8:48 @0) + (18:14 @1) + (1:13:07 @2) + (43:52 @3) + (56 @4) 25.29 km (5:44 / km) +533m 5:11 / km
ahr:138 max:162 shoes: #2 W Supernova Glide - Pink/Or

Pre breakfast meant zero energy, not a good idea

Excluding 30mins worth of walking and resting - was out maybe 3 hours

Saturday Sep 8, 2018 #

9 AM

Running 1:07:14 intensity: (3:37 @0) + (2:37 @1) + (5:02 @2) + (18:26 @3) + (25:00 @4) + (12:32 @5) 16.08 km (4:11 / km) +69m 4:06 / km
ahr:158 max:179 shoes: Adidas Boston Boost - Pink/Bla

10’15’20’ Tempo

Getting fit

Friday Sep 7, 2018 #

Note
rhr:41 slept:8.5

Note
(rest day)

Enforced rest day :(

Strength & Conditioning - Gym (Stab/Flex-ability)) 50:00 [3]

3xBooty burner per side
10xbouces
10xcircles
10xopen/close

Three sets of:
10xvsit double leg raises
10x calfraises

Upper body
3x6 pull-ups
3x4 dips

1x8 chat press @ 20kg
3x8 chest press @ 40kg

1x8 bentnover row @ 20kg
3x8 bentover roe @ 50kg


Thursday Sep 6, 2018 #

Note
rhr:41 slept:7.5

6 AM

Running 45:57 intensity: (35 @0) + (2:30 @1) + (17:48 @2) + (24:16 @3) + (48 @4) 9.22 km (4:59 / km) +122m 4:41 / km
ahr:145 max:164 shoes: #2 W Supernova Glide - Pink/Or

Morning comfy

7 PM

Running 47:42 intensity: (38 @0) + (1:33 @1) + (18:32 @2) + (26:59 @3) 9.85 km (4:51 / km) +188m 4:25 / km
ahr:145 max:159 shoes: #2 W Supernova Glide - Pink/Or

Steady

Wednesday Sep 5, 2018 #

Note
rhr:39 slept:7.0

5 PM

Running 1:14:53 intensity: (16 @0) + (3:32 @1) + (35:10 @2) + (35:18 @3) + (37 @4) 15.23 km (4:55 / km) +176m 4:39 / km
ahr:143 max:161 shoes: Mizuno Wave Rider 19 - Blue

Longer

6 PM

Strength & Conditioning - Gym (Stab/Flex-ability)) 1:00:00 [3]

Core and weights - will update tomorrow

Three sets (in pairs of):

10x band assisted hip pulse on BUSO
10x v-sit double leg raises
10x clafraises
10x side plank
10x deadbugs
10x clams

Weights:

1x8 squats @ 20kg
1x8 squats @ 40kg
3x8 squats @ 50kg

1x8 RDL @ 20kg
1x8 RDL @ 60kg
3x8 RDL @ 70kg

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