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Training Log Archive: TommyH

In the 7 days ending Mar 4, 2019:

activity # timemileskm+m
  Running9 10:22:59 80.45(7:45) 129.47(4:49) 942
  Total9 10:22:59 80.45(7:45) 129.47(4:49) 942
  [1-5]9 9:38:42
averages - sleep:7.8 rhr:43

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TuWeThFrSaSuMo

Monday Mar 4, 2019 #

Note
rhr:42 slept:8.0

8 AM

Running 1:01:05 intensity: (4:55 @0) + (15:23 @1) + (19:53 @2) + (12:29 @3) + (8:25 @4) 11.76 km (5:12 / km) +57m 5:04 / km
ahr:138 max:173 shoes: #4 Supernova Glide - pink/Oran

ITW

5 PM

Running 55:46 intensity: (1:31 @0) + (2:52 @1) + (39:44 @2) + (11:39 @3) 12.0 km (4:39 / km) +117m 4:26 / km
ahr:140 max:156 shoes: #3 W Supernova Glide - Pink/Or

HFW

C • Nice 2

Sunday Mar 3, 2019 #

8 AM

Running 1:27:45 intensity: (9:34 @0) + (11:00 @1) + (50:05 @2) + (17:06 @3) 16.19 km (5:25 / km) +303m 4:57 / km
ahr:135 max:159 shoes: #4 Supernova Glide - pink/Oran

Such hard work to complete this run both mentally and physically, focused on one foot infront of the other. Eventually got home.

Saturday Mar 2, 2019 #

8 AM

Running 15:45 intensity: (56 @0) + (1:25 @1) + (8:15 @2) + (4:30 @3) + (39 @4) 3.3 km (4:46 / km) +24m 4:36 / km
ahr:139 max:166 shoes: Nike Zoom Pegasus 34 - Blue/Wh

WU

Running 56:17 intensity: (12:20 @0) + (3:22 @1) + (3:03 @2) + (4:25 @3) + (26:56 @4) + (6:11 @5) 12.67 km (4:26 / km) +70m 4:19 / km
ahr:151 max:177 shoes: Nike Elite - White/Black

3x(3’1’3’1’3’1’) (1’s @ float) [4’] 5x15” Hills [walk down]

I really didn’t enjoy this - found it very hard. I did really enjoy the hills at the end though!

Running 9:28 intensity: (12 @0) + (6 @1) + (1:45 @2) + (7:04 @3) + (21 @4) 2.05 km (4:37 / km)
ahr:149 max:161 shoes: Nike Zoom Pegasus 34 - Blue/Wh

WD

Friday Mar 1, 2019 #

6 AM

Running 59:44 intensity: (2:48 @0) + (6:15 @1) + (43:13 @2) + (7:28 @3) 11.75 km (5:05 / km) +75m 4:56 / km
ahr:136 max:155 shoes: #3 W Supernova Glide - Pink/Or

ITW

Thursday Feb 28, 2019 #

Note
rhr:40 slept:7.0

6 PM

Running 1:07:55 intensity: (5:40 @0) + (3:56 @1) + (12:50 @2) + (15:51 @3) + (29:38 @4) 16.45 km (4:08 / km) +59m 4:03 / km
ahr:151 max:174 shoes: Nike Elite - White/Black

WU 5’5’ 3xT10’ [2’ jog] @ 165-169 bpm WD

I really do not enjoy tempo runs, getting to the end of the last 10 mins was the best moment of the day

Wednesday Feb 27, 2019 #

Note
rhr:45 slept:8.0

8 AM

Running 1:00:08 intensity: (57 @0) + (3:05 @1) + (37:58 @2) + (18:08 @3) 11.79 km (5:06 / km) +56m 4:59 / km
ahr:141 max:157 shoes: #3 W Supernova Glide - Pink/Or

ITW

5 PM

Running 59:31 intensity: (1:11 @0) + (2:56 @1) + (48:07 @2) + (7:17 @3) 11.59 km (5:08 / km) +137m 4:51 / km
ahr:140 max:156 shoes: #3 W Supernova Glide - Pink/Or

HFW

Tuesday Feb 26, 2019 #

Note
rhr:44 slept:8.0

5 PM

Running 17:21 intensity: (2:17 @0) + (2:40 @1) + (6:33 @2) + (5:51 @3) 3.95 km (4:23 / km) +20m 4:17 / km
ahr:134 max:156 shoes: Nike Zoom Pegasus 34 - Blue/Wh

WU

Running 50:48 intensity: (1:36 @0) + (2:04 @1) + (11:53 @2) + (11:51 @3) + (12:09 @4) + (11:15 @5) 11.51 km (4:25 / km)
ahr:156 max:183 shoes: Adidas Boston Boost - Pink/Bla

A sandwich session of seeded granary bread (200mH) with a cheese (600m) and honey cured ham (200m) centre

Full session:

4x200mH [200m] [4’] 6x600m[300m jog] [400m] 6x200m [200m] [4’] 4x200mH [200m]

First 200mH over 4 hurdles @ 30.84-30.41-29.62-29.23
600m @ 1:45-1:43-1:42-1:39-1:38-1:39
200m @ 30.19-29.92-30.17-28.92-28.38-28.31
Last 200mH over 4 hurdles @ 30.74-30.84-30.21-31.05

Running 21:26 intensity: (20 @0) + (45 @1) + (8:49 @2) + (11:32 @3) 4.45 km (4:49 / km) +25m 4:41 / km
ahr:144 max:159

WD

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