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Training Log Archive: TommyH

In the 7 days ending Apr 7:

activity # timemileskm+mload
  Running9 7:36:22 60.29(7:34) 97.02(4:42) 666228.7
  Total9 7:36:22 60.29(7:34) 97.02(4:42) 666228.7
  [1-5]9 7:21:13
averages - sleep:8.7 rhr:41

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MoTuWeThFrSaSu

Sunday Apr 7 #

Note
rhr:41 slept:8.5

11 AM

Running 1:03:49 intensity: (44 @0) + (4:42 @1) + (54:26 @2) + (3:57 @3) 13.09 km (4:53 / km) +72m 4:45 / km
ahr:137 max:151 shoes: #4 Supernova Glide - pink/Oran

Long run with B&J

Running 12:29 intensity: (16 @0) + (4 @1) + (7:17 @2) + (4:24 @3) + (28 @4) 2.12 km (5:53 / km)
ahr:143 max:161 shoes: #4 Supernova Glide - pink/Oran

2x4x10'' Hills with Bertie

He still has speed after doing no training for a year

Saturday Apr 6 #

Note
slept:11.0

Plenty of sleep last night

Finally after 3 weeks I’m feeling like I have more energy now, maybe I over did it... but I’m getting fit just in time... A great session done today

12 PM

Running 17:28 intensity: (56 @0) + (6:00 @1) + (10:32 @2) 3.43 km (5:05 / km) +5m 5:03 / km
ahr:129 max:138 shoes: #4 Supernova Glide - pink/Oran

WU to swap shoes in bush

Running 36:29 intensity: (1:57 @0) + (3:38 @1) + (12:23 @2) + (3:38 @3) + (10:57 @4) + (3:56 @5) 8.0 km (4:34 / km) +128m 4:13 / km
ahr:149 max:178 shoes: Nike Zoom Streak LT - Blue

Session in my Road Mile Racing flats

Full session was supposed to be 2x5x90” Hills [60”,4’]

I wanted not too steep hills so I could get some speed in the legs

1st 90” Gradual hill
2nd 90” gradual hill
3rd 90” - 30” gradual hill, 60” flat
4th 90” - 30” flat, 30” slight down, 30” very steep hill
5th 90” - 90” very steep

The recovery took ages - 13’ to get back to the start, I should have parked my car at the end so I could drive back to the start


Running 4:06 intensity: (1:32 @0) + (1:09 @1) + (1:25 @2) 0.47 km (8:43 / km)
ahr:122 max:136 shoes: Nike Zoom Streak LT - Blue

Recover to house to swap into tempo shoes

Running 10:03 intensity: (5 @1) + (11 @2) + (59 @3) + (8:44 @4) + (4 @5) 2.98 km (3:22 / km) +2m 3:22 / km
ahr:167 max:175 shoes: Nike Elite - White/Black

T10’ controlled @ 168-170bpm


Running 10:38 intensity: (34 @0) + (41 @1) + (7:13 @2) + (2:10 @3) 2.22 km (4:47 / km)
ahr:137 max:152 shoes: #4 Supernova Glide - pink/Oran

Swap shoes in bush and WD

Friday Apr 5 #

Note
rhr:40 slept:7.0

7 AM

Running 17:13 intensity: (12 @0) + (21 @1) + (10:04 @2) + (5:55 @3) + (41 @4) 3.21 km (5:22 / km) +35m 5:06 / km
ahr:143 max:164 shoes: Nike Zoom Pegasus 34 - Blue/Wh

In to work as walking is too slow

6 PM

Running 44:39 intensity: (5:19 @0) + (8:46 @1) + (16:44 @2) + (11:32 @3) + (2:18 @4) 7.78 km (5:44 / km) +270m 4:53 / km
ahr:137 max:166 shoes: #4 Supernova Glide - pink/Oran

Exploring in the hills

Pulse raiser on some of the hills

Thursday Apr 4 #

Note
rhr:38 slept:10.0

6 PM

Running 17:54 intensity: (28 @0) + (1:38 @1) + (11:01 @2) + (4:47 @3) 3.95 km (4:32 / km)
ahr:138 max:149 shoes: #4 Supernova Glide - pink/Oran

WU

Running 37:04 intensity: (18 @1) + (4:16 @2) + (3:08 @3) + (23:45 @4) + (5:37 @5) 9.98 km (3:43 / km) +59m 3:36 / km
ahr:164 max:179 shoes: Nike Elite - White/Black

3x(5’,5’) [60”,90”]

@ HR’s of 163-165 then 168-172

Last effort pushed on after 3’ in

Running 12:29 intensity: (1:22 @0) + (3:01 @1) + (4:57 @2) + (1:54 @3) + (1:15 @4) 2.25 km (5:33 / km)
ahr:137 max:172 shoes: Nike Elite - White/Black

5x20” hills [walk down]

Focused on attacking the hill hard in the first 10” and cruise the last 10” with lactate in legs and had speed to flow

Running 20:37 intensity: (12 @0) + (8 @1) + (10:11 @2) + (10:06 @3) 3.93 km (5:15 / km) +82m 4:45 / km
ahr:144 max:159 shoes: #4 Supernova Glide - pink/Oran

WD around Agden



Wednesday Apr 3 #

Note
rhr:45 slept:8.0

5 PM

Running 54:11 [3] 11.89 km (4:33 / km)
shoes: Nike Zoom Pegasus 34 - Blue/Wh

Comfy around Damflask twice

Really hard at the start then ok when I got into it

Ran off feel - didn’t look at the watch

Tuesday Apr 2 #

Note
rhr:42 slept:7.5

8 AM

Running 19:29 [3] 3.96 km (4:55 / km) +12m 4:50 / km
shoes: Nike Zoom Pegasus 34 - Blue/Wh

Run to station

10 AM

Running 40:00 [4] 10.0 km (4:00 / km)
shoes: Nike Zoom Flynit - Blue

Treadmill testing in Manchester to get my lactate levels for training

Running 8:06 [3] 1.67 km (4:51 / km)
shoes: Nike Zoom Pegasus 34 - Blue/Wh

Back to station

Monday Apr 1 #

Note
rhr:42

5 PM

Running 29:38 intensity: (1:37 @0) + (2:22 @1) + (2:43 @2) + (12:22 @3) + (10:04 @4) + (30 @5) 6.08 km (4:53 / km) +1m 4:52 / km
ahr:153 max:177 shoes: Nike Elite - White/Black

One lap of Dam flask - hard work

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