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Training Log Archive: Treb

In the 7 days ending Feb 17:

activity # timemileskm+m
  Running Road3 2:11:55 15.54(8:29) 25.01(5:16) 240
  Core/ Strength5 1:55:44 2.37(48:49) 3.82(30:20) 36
  Running on Paths3 1:55:35 11.49(10:04) 18.48(6:15) 317
  Orienteering1 40:58 4.63(8:50) 7.46(5:30) 18021c
  Cycling2 31:59 6.77 10.9
  Total9 7:16:11 40.8 65.67 77321c

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MoTuWeThFrSaSu

Saturday Feb 16 #

1 PM

Running Road 55:01 [2] 11.12 km (4:57 / km) +2m 4:57 / km

Afternoon run, headed out heading East along the south bank, then took a rather random route back via Canada water and Sothwark Park.

Friday Feb 15 #

8 AM

Running on Paths 55:53 intensity: (15:00 @1) + (23:00 @2) + (12:00 @4) + (5:53 @5) 8.6 km (6:30 / km) +150m 5:59 / km

CO's PT. Started out as a fairly steady state run. Part way through we stopped and were given some burdens as a squadron. It was then a best effort back in as a squadron.

Thursday Feb 14 #

7 AM

Core/ Strength 20:34 [1] 0.39 km (52:36 / km)

Physio while checking the guys were doing remedial PT.
4 PM

Core/ Strength 44:22 [3] 2.59 km (17:08 / km) +31m 16:10 / km

Sqn circuit.

Strength circuit. Pull-ups, deadlifts, chest press, front squats, shoulder press and suit case carry. Finishing on a ring of fire.

Running on Paths 44:10 [2] 8.34 km (5:18 / km) +161m 4:50 / km

Evening run on the back area, legs were feeling pretty tight to begin with but I started feeling oog about half way through.

Wednesday Feb 13 #

12 PM

Running on Paths warm up/down 15:32 [1] 1.54 km (10:04 / km) +6m 9:52 / km

A slow warm up before the military league north orienteering.

Orienteering 40:58 [4] 7.46 km (5:30 / km) +180m 4:54 / km
21c shoes: Supra (2)

Military league north orienteering event at Plessey Woods near Newcastle.
Started running pretty hard, I was hurting on the way up the hills but managed to keep working hard.
The navigation was fairly easy, but made a couple of small mistakes. Rushed a little on some bits and this led one or two foolish errors. Struggled with planning ahead as I got a bit tireder.
4 PM

Core/ Strength 14:10 [1] 0.17 km (1:20:57 / km)

Core and physio, lots of bridges.

Cycling 12:00 [1]

An easy spin to try and stop my legs seizing up over night.

Tuesday Feb 12 #

4 PM

Running Road 28:51 intensity: (18:00 @1) + (5:00 @3) + (5:51 @5) 4.18 km (6:54 / km) +106m 6:07 / km

Sqn hill intervals. A slow warm up up to the tank park then some intervals on few different hills. All short max speed hills.

Core/ Strength 12:41 [1] 0.28 km (45:08 / km)

Pull ups, press-ups and dips on the beaver rig followed by some stretching.

Running Road 17:16 [1] 3.28 km (5:16 / km) +47m 4:55 / km

A short evening leg stretch to warm down after the hills.

Monday Feb 11 #

9 AM

Core/ Strength 23:57 [2] 0.38 km (1:03:12 / km) +5m 58:59 / km

Physio session and some light deadlifts.

Cycling 19:59 [1] 10.9 km (1:50 / km)

Easy spin on the WattBike, with a late start monday.
5 PM

Running Road 30:47 [2] 6.42 km (4:48 / km) +86m 4:30 / km

Evening run to stretch the legs out.

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