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Training Log Archive: Treb

In the 7 days ending Sep 23, 2018:

activity # timemileskm+m
  Tabbing1 3:44:07 12.68(17:40) 20.41(10:59) 393
  Core/ Strength3 1:59:39 0.54 0.87
  Running on Paths2 58:45 7.09(8:17) 11.4(5:09) 174
  Swimming2 58:18 1.77(32:55) 2.85(20:27)
  Running Road2 52:11 6.96(7:30) 11.21(4:39) 130
  Stretching/Rolling/Yoga2 48:00
  Circuits1 34:15 0.81(42:32) 1.3(26:26) 9
  Total12 9:55:15 29.85 48.04 706
  [1-5]10 8:25:15

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MoTuWeThFrSaSu

Sunday Sep 23, 2018 #

6 PM

Core/ Strength (Climbing) 1:00:00 [0]

Indoor bouldering in London. Good fun but very busy.

Saturday Sep 22, 2018 #

3 PM

Circuits 34:15 [3] 1.3 km (26:26 / km) +9m 25:31 / km

Circuit some high intensity stuff and some core stuff.

Swimming 11:47 [1] 0.65 km (18:08 / km)

Light swim to cool down.

Friday Sep 21, 2018 #

8 AM

Stretching/Rolling/Yoga 30:00 [0]

Stretching yoga and rolling to try and recover from yesterday.

Thursday Sep 20, 2018 #

7 AM

Stretching/Rolling/Yoga 18:00 [1]

Early yoga to try and stretch a bit.
9 AM

Tabbing 3:44:07 [1] 20.41 km (10:59 / km) +393m 10:01 / km
ahr:119 max:165 shoes: Boots

Cambrian patrol training. A long tab around the back area, mixed up the route slightly from last week. Hip flexers felt quite tight by the end.

Wednesday Sep 19, 2018 #

12 PM

Running on Paths 27:44 intensity: (17:04 @1) + (9:00 @2) + (1:37 @3) + (3 @4) 4.16 km (6:40 / km) +76m 6:06 / km
ahr:132 max:162

Warm up at the Military league north XC relays. Some jogging around with the team to start and across the dam to watch.
2 PM

Running on Paths 18:18 intensity: (7 @1) + (7 @2) + (23 @3) + (1:04 @4) + (16:37 @5) 5.06 km (3:37 / km) +58m 3:25 / km
ahr:181 max:195

MLN XC relay 4th Leg. 1 Loop of Swinsty Reservoir.

Started my watch a couple of seconds before the hand over but still happy with 1818. Running hard to try and make up some places, went out a lot further down than I wanted to. Managed to catch a couple of people on the way around so pulled us up a few places.

An ok route, first k mostly down hill then flat around the lake for the next couple of k, some sharp corners, also a terrible headwind for the whole of the third k. Route followed the path all the way back, with a short steep hill, on the final part to the dam top. Then into a headwind across the dam and up to the final short climb to the finish.

Running on Paths warm up/down 12:43 intensity: (1:10 @1) + (8:10 @2) + (3:23 @3) 2.18 km (5:49 / km) +41m 5:20 / km
ahr:147 max:159

Warm down jog through the woods.
6 PM

Core/ Strength 15:03 [1] 0.11 km (2:18:04 / km)

Press ups, plank, and physio stuff.

Tuesday Sep 18, 2018 #

6 AM

Swimming 46:31 [2] 2.2 km (21:09 / km)

Morning swim, mostly front crawl but also a little breast stroke and treading water to practise.
5 PM

Running Road 26:18 intensity: (10 @1) + (14:34 @2) + (10:24 @3) + (27 @4) + (43 @5) 5.62 km (4:41 / km) +66m 4:25 / km
ahr:151 max:201

Short evening run around Catterick with some accelerations to help legs for tomorrow.

Monday Sep 17, 2018 #

9 AM

Core/ Strength 44:36 [1] 0.76 km (58:23 / km)
ahr:101 max:134

Warm up of some body weight squats, press uos and pull ups.

Deadlifts building from 80kg to 130kg then a couple of sets on 130.

Some front squats on 60kg.

Warm down and stretching.
6 PM

Running Road 25:53 intensity: (2:49 @1) + (11:55 @2) + (11:09 @3) 5.59 km (4:38 / km) +65m 4:23 / km
ahr:148 max:162

Short evening run to try and prevent DOMS from this mornings session.

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