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Training Log Archive: Treb

In the 7 days ending Jan 26:

activity # timemileskm+m
  Core/ Strength3 2:00:09 2
  Cycling3 1:09:56 23.74(2:57) 38.21(1:50)
  Circuits1 1:08:28 1.8(38:07) 2.89(23:41) 14
  Rowing2 1:02:29 10.03(6:14) 16.13(3:52)
  Running Road1 34:36 4.84(7:09) 7.79(4:26) 96
  Swimming1 34:14 0.81(42:23) 1.3(26:20)
  Running1 7:30 0.81(9:18) 1.3(5:46)
  Total9 6:37:22 42.02 67.63 111

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Sunday Jan 26 #

12 PM

Running 7:30 [1] 1.3 km (5:46 / km)
shoes: Asics Tartheredge Y/B

On a treadmill for the first time in about a year, dull.

Core/ Strength 37:48 [1] +2m

Very easy, leg and core bits.

Friday Jan 24 #

8 AM

Circuits 1:08:28 intensity: (48:28 @2) + (20:00 @4) 2.89 km (23:41 / km) +14m 23:08 / km
shoes: Inov8 Roadclaw

CO's PT. Some fun bits on the parade square, including tug of war, followed by another brutal circuit in the gym, 20minutes for the team to do 300 reps of:
shoulder press, kettlebell deadlift, military press, get ups, box jumps, dumbell cleans, pull-ups.

Thursday Jan 23 #

6 AM

Core/ Strength 22:24 [2]
shoes: Inov8 Roadclaw

Morning session.

5 sets of 5 deadlifts after a warm up.
some pull ups and then some core bits.

Cycling 9:57 [1] 4.59 km (2:10 / km)
shoes: Inov8 Roadclaw

Easy ride to warm up.
9 PM

Cycling intervals 29:59 [3] 17.78 km (1:41 / km)
shoes: Inov8 Roadclaw

Decided to add an evening session in, so did some intervals on the Wattbike.

Speed Workout two, which had a build up and then 6 hard minutes.

Wednesday Jan 22 #

4 AM

Rowing 30:14 [4] 8.17 km (3:42 / km)
shoes: Inov8 Roadclaw

The Regiment a rowing challenge and I was lucky enough to be given the 4am slot.
7 AM

Rowing 32:15 [4] 7.97 km (4:03 / km)

Second time for the rowing challenge. Unfortunately I couldn't quite reach the 8k mark again.

Tuesday Jan 21 #

6 AM

Swimming 34:14 [1] 1.3 km (26:20 / km)

Morning Swim, I think the pool was the busiest I have seen it, so it was difficult to keep a good pace.
6 PM

Running Road tempo 34:36 [4] 7.79 km (4:26 / km) +96m 4:11 / km
shoes: Asics Tartheredge Y/B

Trying out new trainers, started with a threshold 5km, then a 1km hard and some accelerations for a km before jogging back in.

Monday Jan 20 #

5 PM

Core/ Strength 59:57 [3]
shoes: Inov8 Roadclaw

Strength session after the bike, starting to try and build the weights back uup and build up the core and stability bits again.

Front squats, 5 sets of 5 on 60kg.
Squats on a half ball with 40kg
lunges.

Box jumps, calf raises, ITB raises and glute bridges. Finished with plank and some core bits.

Cycling (WattBike) 30:00 [2] 15.84 km (1:54 / km)
shoes: Inov8 Roadclaw

Warm up on the Wattbike.

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