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Training Log Archive: TommyH

In the 7 days ending Mar 17:

activity # timemileskm+mload
  Running11 8:03:59 63.42(7:38) 102.06(4:45) 595249.2
  Total11 8:03:59 63.42(7:38) 102.06(4:45) 595249.2
  [1-5]11 7:38:22
averages - sleep:8.8 rhr:40

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MoTuWeThFrSaSu

Sunday Mar 17 #

11 AM

Running 1:14:45 intensity: (55 @0) + (1:03 @1) + (1:52 @2) + (13:15 @3) + (32:51 @4) + (24:49 @5) 18.15 km (4:07 / km) +14m 4:06 / km
ahr:169 max:206 shoes: Nike Zoom Pegasus 34 - Blue/Wh

HR dodgy for first 3/4, settled towards the end

Average HR of about 150-160 maybe more towards 155

Finished last 15’ish mine at maybe towards tempo pace

The faster I ran the faster I could get back for food

Running 5:18 intensity: (2:08 @0) + (1:07 @1) + (1:59 @2) + (4 @3) 0.79 km (6:43 / km)
ahr:125 max:146 shoes: Nike Zoom Pegasus 34 - Blue/Wh

No hills as Thirsk is pancake flat...

5x10” strides across field

Saturday Mar 16 #

9 AM

Running 21:12 intensity: (1:47 @0) + (4:01 @1) + (13:50 @2) + (1:34 @3) 4.21 km (5:02 / km)
ahr:133 max:149 shoes: #3 W Supernova Glide - Pink/Or

WU

10 AM

Running 48:03 intensity: (4:26 @0) + (15:51 @1) + (5:50 @2) + (7:41 @3) + (12:43 @4) + (1:32 @5) 7.75 km (6:12 / km) +208m 5:28 / km
ahr:143 max:177 shoes: Adidas Boston Boost - Pink/Bla

5x15” Hills [walk down]

3x4x45” Hills [30”,jog down (~5’)]

5x15” Hills [walk down]

11 AM

Running 19:07 intensity: (13 @0) + (7 @1) + (54 @2) + (4:31 @3) + (7:43 @4) + (5:39 @5) 4.09 km (4:40 / km)
ahr:169 max:203 shoes: #3 W Supernova Glide - Pink/Or

WD

Friday Mar 15 #

Note
rhr:38 slept:7.5

6 AM

Running 56:13 intensity: (2:15 @0) + (4:59 @1) + (22:18 @2) + (24:16 @3) + (2:25 @4) 12.14 km (4:38 / km) +57m 4:32 / km
ahr:142 max:164 shoes: #3 W Supernova Glide - Pink/Or

ITW without looking at Hr - on reflection maybe I ran a little too fast as HR quite high for a recovery run but RHR Low

Decided to run in morning to get training done

Chopped my double days as got a bit tired last week

I think session yesterday was ok -l

Dam flask filled up pretty quick due to weather and rain

Thursday Mar 14 #

Note
rhr:41 slept:7.0

4 PM

Running 20:27 [3] 4.72 km (4:20 / km) +20m 4:14 / km
shoes: Nike Zoom Pegasus 34 - Blue/Wh

WU

5 PM

Running 29:44 [4] 5.8 km (5:07 / km)

3x(600mHurdles, 600m flat) [30”,3’] 4x150m [350m]

I did the hurdles in lane 3 and started on the start line for lane 1 so I ran further for these

I didn’t look at splits for the session just ran hard honest session pace - aimed for around race pace

Forgot HR monitor

600m hurdles (in lane 3 start at lane 1 line): 1:45 - 1:42 - 1:43
600m: 1:43 - 1:43 - 1:42
150m: 20.05 - 19.87 - 19.48 - 19.55



Running 20:45 [3] 4.34 km (4:47 / km) +25m 4:39 / km
shoes: Nike Zoom Pegasus 34 - Blue/Wh

WD

Wednesday Mar 13 #

Note
rhr:43 slept:7.5

5 PM

Running 1:02:37 intensity: (1:07 @0) + (3:50 @1) + (41:35 @2) + (15:00 @3) + (1:05 @4) 13.61 km (4:36 / km) +68m 4:29 / km
ahr:141 max:163 shoes: Nike Zoom Pegasus 34 - Blue/Wh

Easy - maybe HR a little high...

Tuesday Mar 12 #

Note
rhr:38 slept:8.0

12 PM

Running 1:04:10 intensity: (7:11 @0) + (6:00 @1) + (11:43 @2) + (7:10 @3) + (31:09 @4) + (57 @5) 14.83 km (4:20 / km) +114m 4:10 / km
ahr:150 max:176 shoes: Nike Elite - White/Black

WU

3xT10’ [2’15”]

WD

Monday Mar 11 #

7 AM

Note
rhr:41 slept:8.0

8 AM

Running 4:09 intensity: (3:00 @0) + (1:09 @1) 0.7 km (5:56 / km) +2m 5:50 / km
ahr:99 max:129 shoes: #3 W Supernova Glide - Pink/Or

Attempted a run - wasn’t happening

Too cold and shivery and didn’t feel right. Went home to bed for basically the whole day

12 PM

Note
slept:3.0

4 PM

Note
slept:3.0

5 PM

Running 57:29 intensity: (2:35 @0) + (5:49 @1) + (44:25 @2) + (4:40 @3) 10.92 km (5:16 / km) +87m 5:04 / km
ahr:135 max:153 shoes: #3 W Supernova Glide - Pink/Or

Needed to get outside after sleeping all day

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