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Training Log Archive: Treb

In the 7 days ending Mar 15:

activity # timemileskm+m
  Running Road4 2:20:35 18.4(7:39) 29.6(4:45) 316
  Running on Paths2 1:35:59 6.9 11.11 224
  Cycling1 45:03 17.33(2:36) 27.89(1:37)
  Core/ Strength1 23:59
  Yoga1 20:00
  Total7 5:25:36 42.63 68.61 540

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MoTuWeThFrSaSu

Saturday Mar 14 #

5 PM

Running on Paths 56:59 intensity: (4:56 @1) + (37:44 @2) + (14:19 @3) 11.11 km (5:08 / km) +222m 4:40 / km
ahr:148 max:165

Run from camp, felt quite strong on the hills.

Thursday Mar 12 #

6 PM

Running Road 46:46 intensity: (7:02 @1) + (39:44 @2) 9.52 km (4:55 / km) +88m 4:42 / km
ahr:144 max:154 shoes: Asics Tartheredge Y/B

Run after work.

Wednesday Mar 11 #

6 AM

Running Road 30:33 intensity: (2:50 @1) + (25:45 @2) + (1:58 @3) 6.13 km (4:59 / km) +81m 4:41 / km
ahr:146 max:159 shoes: Asics Tartheredge Y/B

Morning cruise before breakfast. A loop into the center of town and then back to camp.
8 PM

Cycling 45:03 intensity: (2:08 @1) + (42:55 @2) 27.89 km (1:37 / km)

Evening spin.

Core/ Strength 23:59 intensity: (16:31 @1) + (6:41 @2) + (47 @3)
ahr:128 max:159

Core session.
A lot of planks and legs stability stuff.

Tuesday Mar 10 #

7 AM

Yoga 20:00 [1]

5 PM

Running Road tempo 39:03 intensity: (1:53 @1) + (13:16 @2) + (12:32 @3) + (11:22 @4) 8.92 km (4:23 / km) +121m 4:06 / km
ahr:159 max:180 shoes: Asics Tartheredge Y/B

Thershold intervals around the range road loop.
2x 10mins with 3 mins recovery.

Second interval was a hard one due to the fact it was almost entirely up hill.

Monday Mar 9 #

5 PM

Running Road warm up/down 24:13 intensity: (3:15 @1) + (20:46 @2) + (12 @3) 5.04 km (4:49 / km) +26m 4:41 / km
ahr:143 max:156 shoes: Asics Tartheredge Y/B

Slow one around camp as a warm up.

Running on Paths 39:00 intensity: (32:00 @1) + (6:34 @2) + (26 @3) +2m
ahr:126 max:160 shoes: Asics Tartheredge Y/B

Bit of a session in the gym.
Warm up with some body weight.

Front Squat 70kg 5 set of 3.
Deadlift started with 2 sets 70kg, then 5 sets of 3 with 120kg.

Core and physio stuff to finish.

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