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Training Log Archive: Treb

In the 7 days ending Jun 30, 2016:

activity

time

miles

Cycling

4:33:00

Core/ Strength

2:46:56

Rowing

2:20:00

SUP/Surfing

2:00:00

Running Road

1:13:51

10.47

(7:03)

16.85

(4:23)

324

Running on Paths

52:50

6.21

(8:30)

10.0

(5:17)

175

Circuits

12:00

Total

13:58:37

16.68

26.85

499

[1-5]

11:58:37

3:25

0:00

» now

Thursday Jun 30, 2016 #

8 AM

Core/ Strength 20:28 [2]
shoes: Bright Blue Asis

Some squats and lunges. Then some pull ups and core.

Core/ Strength 16:00 [3]

Core some plank and other core then some press ups.

3 PM

Circuits 12:00 [5]
ahr:125 max:150

Brief but intense circuit session.
First a repeated set of uneven press-ups, kettle bell swings, burpees and pull ups.
The second set of diamond press-ups russian twists, leg raises and 20 burpees to finish off.

Running Road 54:06 [4] 12.12 km (4:28 / km) +287m 3:59 / km
ahr:166 max:212 shoes: Bright Blue Asis

Headed out for about a 10k run, decided to throw in a few longer efforts on the hills and along the coast. Headed left out the gate and did a similar route to last week but added a little extra on the coastal path. Had three hill efforts and one mixed one along the coast. Felling good but my heart rate went up very high after the hills.

C • Good training 2

Wednesday Jun 29, 2016 #

8 AM

Rowing 20:00 [2]
shoes: Bright Blue Asis

Didn't want to break the cycle so went for a row only 20 minutes today as thought I should have bit of a rest day.

Core/ Strength 15:01 [2]
shoes: Bright Blue Asis

Some plank and stuff.

2 PM

Cycling 40:00 [2]
shoes: Bright Blue Asis

Again a slow one.

Core/ Strength 9:56 [3]

Some upper body.

Tuesday Jun 28, 2016 #

9 AM

Rowing 30:00 [3]
ahr:131 max:148 shoes: Bright Blue Asis

Core/ Strength 20:00 [2]
shoes: Bright Blue Asis

Some plank and some other core stuff.

2 PM

Cycling 15:00 [1]

Bored in the afternoon so headed for another spinning session.

Cycling intervals 30:00 [4]

15x 1:30 on and 30 secs off. Another interval session seemed to be a good idea while resting the foot.

Cycling warm up/down 5:00 [1]

Core/ Strength 16:31 [2]

Some squats and lunges and some pull ups as well. Some single leg stuff as well.

7 PM

Running on Paths 52:50 [3] 10.0 km (5:17 / km) +175m 4:51 / km
shoes: Bright Blue Asis

Evening run with Will. Nice evening so headed out across the airfield and on to the coastal path. Followed the path north for a while then turned around. Excellent views down the coast.

Monday Jun 27, 2016 #

9 AM

Rowing 30:00 [3]

Core/ Strength 15:00 [2]

Core session started with plank and then move on to some other core.

3 PM

Cycling 15:00 [1]

Warm up on the Watt bike.

Cycling intervals 30:00 [4]
shoes: Bright Blue Asis

Intervals on the Watt bike.
20x 1 minute on 30 secs off.

Cycling warm up/down 8:00 [1]
shoes: Bright Blue Asis

Core/ Strength 7:30 [2]
shoes: Bright Blue Asis

Some single leg stuff and some pull ups and core.

8 PM

Running Road 19:45 [3] 4.73 km (4:11 / km) +37m 4:01 / km
shoes: Bright Blue Asis

Thought I would test my foot with a short run. So ran up to the airfield headed out towards the coast and then back along a farm track down the hill to camp. Foot felt ok in the area I got stung but have an odd pain a little further forward near the ball of my foot. Will test it again tomorrow.

Sunday Jun 26, 2016 #

9 AM

Rowing 30:00 [3]
shoes: Bright Blue Asis

Foot still not right so morning row to make up for not running.

Core/ Strength 20:00 [2]

Set of plank to start with followed by some other bits of core.

6 PM

Cycling 15:00 [3]
shoes: Bright Blue Asis

Warm up

Cycling intervals 20:00 [5]

20 minutes of 30 secs on 30 off. Trying to get the rpm as high as possible.

Cycling warm up/down 5:00 [1]

Core/ Strength 11:30 [2]
shoes: Bright Blue Asis

Single leg squats and pull ups.

Saturday Jun 25, 2016 #

5 PM

Cycling 50:00 [3]

Friday Jun 24, 2016 #

8 AM

Rowing 30:00 [3]
shoes: Bright Blue Asis

Resting the foot again.

Core/ Strength 15:00 [2]

Core session. Started with a load of plank and then some other bits.

1 PM

SUP/Surfing (Surfing) 2:00:00 [0]

4 PM

Cycling 40:00 [4]

40mins hard on the Watt Bike.

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