Training Log Archive: TommyHIn the 7 days ending Sep 16, 2018:
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Sunday Sep 16, 2018 #
Running 8:24 1.64 km (5:07 / km) +4m 5:03 / km
ahr:143 max:157
Running 1:12:39 21.13 km (3:26 / km) +20m 3:25 / km
ahr:176 max:182 shoes: Brooks Aduro 4 - Black/Yellow
Never done a HM so didn't know what to expect. It was super windy and a group of 6 stuck together until 6miles in, it was comfy and easy going at 3:30min/km. I was hoping this would last all the way to the end and then I could kick in the last 800m.....
However, 6miles in the leader decided to go from 5:32min/mile to 5:10min/mile - this split the group of 6 right out and I was working hard for a few km and I just could not keep it up so I found myself seattling into my previous pace (but slightly slower) and in 4th place with the top 3 running off ahead
I was in pain until the end.
In the last 800m I threw up 6 times (no sick came out though, so maybe dry heaving is the correct term). The first 3 times I could still run but the last 3 I had to stop and was dry heaving in the last 150m. Embarrassingly I had to stop the last time about 90m from the finish. Don't know why this happened and I didn't drink or eat anything...
I did enjoy it and I want to do another one!
Unable to WD thought - I could only just about walk
Saturday Sep 15, 2018 #
Note
(rest day)
Friday Sep 14, 2018 #
Running 46:53 9.13 km (5:08 / km) +109m 4:51 / km
ahr:139 max:157 shoes: Brooks Aduro 4 - Black/Yellow
Thursday Sep 13, 2018 #
Running 47:32 9.48 km (5:01 / km) +207m 4:31 / km
ahr:135 max:155 shoes: #2 W Supernova Glide - Pink/Or
Recovery run before massage
Comfy
Wednesday Sep 12, 2018 #
Running 4:45 [3] 0.95 km (5:01 / km) +24m 4:27 / km
shoes: Nike Zoom Pegasus 34 - Blue/Wh
Strength & Conditioning - Gym (Stab/Flex-ability)) 55:00 [2]
10x hip pulses
10x v-dips double let raises
10x side lank with leg pulse
10x claf raises
10x deadbugs
10x band resisted clams
weights:
1x8 squats @ 20kg
1x8 squats @ 40kg
3x8 squats @ 50kg
1x8 RDL @ 20kg
1x8 RDL @ 60kg
3x8 RDL @ 80kg
Running 1:17:25 [3] 17.03 km (4:33 / km) +266m 4:13 / km
shoes: Nike Zoom Pegasus 34 - Blue/Wh
No HRM - maybe a bad idea as I was rolling today and felt great like I was flying along and I HRM may have slowed me down...
Tuesday Sep 11, 2018 #
Note
slept:8.0
Running 17:20 3.79 km (4:35 / km) +32m 4:24 / km
ahr:138 max:156 shoes: #2 W Supernova Glide - Pink/Or
Running 25:27 7.0 km (3:38 / km) +2m 3:38 / km
ahr:148 max:182 shoes: Adidas Boston Boost - Pink/Bla
Splits: 5:06 - 5:04 - 5:02 - 4:59
Slow progress getting fit but found session comfy
Running 19:31 3.93 km (4:58 / km) +23m 4:49 / km
ahr:138 max:148 shoes: #2 W Supernova Glide - Pink/Or
Monday Sep 10, 2018 #
Note
slept:7.5
Running 46:25 9.1 km (5:06 / km) +112m 4:48 / km
ahr:137 max:155 shoes: #2 W Supernova Glide - Pink/Or
Running 52:20 11.1 km (4:43 / km) +272m 4:12 / km
ahr:145 max:162 shoes: Brooks Aduro 4 - Black/Yellow