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Training Log Archive: TommyH

In the 7 days ending Jan 20, 2019:

activity # timemileskm+m
  Running13 10:07:02 78.1(7:46) 125.69(4:50) 974
  Total13 10:07:02 78.1(7:46) 125.69(4:50) 974
  [1-5]13 9:27:30
averages - rhr:44

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MoTuWeThFrSaSu

Sunday Jan 20, 2019 #

12 PM

Running 51:21 intensity: (2:58 @0) + (3:09 @1) + (42:06 @2) + (3:08 @3) 11.0 km (4:40 / km) +133m 4:24 / km
ahr:136 max:153 shoes: Brooks Aduro 4 - Black/Yellow

Easy

Running 15:33 intensity: (6:44 @0) + (2:12 @1) + (2:36 @2) + (3:38 @3) + (23 @4) 1.24 km (12:33 / km)
ahr:125 max:163 shoes: Brooks Aduro 4 - Black/Yellow

2x5x10” Hills [60”,5’]

Saturday Jan 19, 2019 #

9 AM

Running 12:40 intensity: (55 @0) + (3:11 @1) + (6:45 @2) + (1:49 @3) 2.64 km (4:48 / km) +19m 4:38 / km
ahr:134 max:150 shoes: Nike Zoom Pegasus 34 - Blue/Wh

WU

Running 48:25 intensity: (10:06 @0) + (5:14 @1) + (4:28 @2) + (5:00 @3) + (18:34 @4) + (5:03 @5) 9.9 km (4:53 / km)
ahr:148 max:179 shoes: Nike Zoom Streak LT - Blue

3x(1km,400m,400m,400m,400m) [3’,1’,1’,1’,1’] [3’]

Hard session today. Hard work - didn’t enjoy it. Maybe because it was early and cold and I was doing it on my own.

Session done now anyway

1km @ 2:53
400s @ 64-65-65-65

1km @ 2:55
400s @ 66-66-64-65

1km @ 2:56
400s @ 66-66-64-64
10 AM

Running 11:37 intensity: (14 @0) + (10 @1) + (3:32 @2) + (5:50 @3) + (1:51 @4) 2.61 km (4:27 / km) +19m 4:17 / km
ahr:149 max:162 shoes: Nike Zoom Pegasus 34 - Blue/Wh

WD

Friday Jan 18, 2019 #

Note
rhr:41

7 AM

Running 1:00:08 intensity: (1:59 @0) + (6:17 @1) + (38:11 @2) + (13:41 @3) 11.81 km (5:06 / km) +117m 4:51 / km
ahr:138 max:159 shoes: #3 W Supernova Glide - Pink/Or

To gym from home

9 AM

Running 7:15 intensity: (6 @0) + (22 @1) + (4:55 @2) + (1:52 @3) 1.41 km (5:08 / km) +13m 4:55 / km
ahr:139 max:152 shoes: #3 W Supernova Glide - Pink/Or

Gym to work

Thursday Jan 17, 2019 #

11 AM

Running 1:15:19 intensity: (3:32 @0) + (1:35 @1) + (16:03 @2) + (20:00 @3) + (34:09 @4) 17.42 km (4:19 / km) +103m 4:12 / km
ahr:153 max:172 shoes: Nike Elite - White/Black



WU

5’5’(3x10’ [1’]) Progression Tempo in middle zone 4

6x10” Hills [60”]

WD




Wednesday Jan 16, 2019 #

Note
rhr:41

7 AM

Running 59:09 intensity: (53 @0) + (4:12 @1) + (27:58 @2) + (23:49 @3) + (2:17 @4) 11.75 km (5:02 / km) +45m 4:56 / km
ahr:143 max:163 shoes: #3 W Supernova Glide - Pink/Or

In to work

6 PM

Running 6:59 intensity: (9 @0) + (18 @1) + (4:57 @2) + (1:35 @3) 1.36 km (5:07 / km) +37m 4:30 / km
ahr:140 max:149 shoes: #3 W Supernova Glide - Pink/Or

To gym

7 PM

Running 59:16 intensity: (1:15 @0) + (3:22 @1) + (34:26 @2) + (20:13 @3) 11.82 km (5:01 / km) +116m 4:47 / km
ahr:142 max:158 shoes: #3 W Supernova Glide - Pink/Or

Home from gym

Tuesday Jan 15, 2019 #

Note
rhr:45

4 PM

Running 20:25 intensity: (1:12 @0) + (2:17 @1) + (9:21 @2) + (7:35 @3) 4.34 km (4:42 / km) +21m 4:36 / km
ahr:139 max:157 shoes: Nike Zoom Pegasus 34 - Blue/Wh

WU

6 PM

Running 28:47 intensity: (11 @0) + (33 @1) + (1:46 @2) + (1:35 @3) + (5:13 @4) + (19:29 @5) 8.23 km (3:30 / km)
ahr:173 max:185 shoes: Nike Zoom Pegasus 34 - Blue/Wh


5x1mile [60”]

Miles @ 4:57-4:56-4:48-4:46-4:39

C • Classic 3

Running 8:11 intensity: (1:21 @2) + (4:15 @3) + (2:27 @4) + (8 @5) 1.82 km (4:31 / km)
ahr:154 max:176 shoes: Nike Zoom Pegasus 34 - Blue/Wh

5x150m [250m jog]

Running 20:43 intensity: (28 @0) + (12 @1) + (3:48 @2) + (14:40 @3) + (1:35 @4) 4.44 km (4:40 / km) +27m 4:32 / km
ahr:150 max:169 shoes: Nike Zoom Pegasus 34 - Blue/Wh

WD

Monday Jan 14, 2019 #

Note
rhr:48

8 AM

Running 1:01:01 intensity: (3:47 @0) + (17:35 @1) + (36:01 @2) + (3:38 @3) 12.0 km (5:05 / km) +71m 4:56 / km
ahr:132 max:156 shoes: #3 W Supernova Glide - Pink/Or

In to work

5 PM

Running 1:00:13 intensity: (5:03 @0) + (4:35 @1) + (21:50 @2) + (28:36 @3) + (9 @4) 11.89 km (5:04 / km) +254m 4:35 / km
ahr:140 max:160 shoes: #3 W Supernova Glide - Pink/Or

Home from work

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