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Training Log Archive: Treb

In the 7 days ending Oct 18:

activity # timemileskm+m
  Running on Paths6 3:52:09 29.63(7:50) 47.69(4:52) 206
  Running Road3 2:59:44 22.48(8:00) 36.19(4:58) 140
  Core/ Strength3 49:04 0.0 0.0
  Rowing1 10:00
  Total10 7:50:57 52.12 83.88 346

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Sunday Oct 18 #

3 PM

Running Road 1:31:16 [2] 17.65 km (5:10 / km) +71m 5:04 / km
shoes: inov8 F-lite 230 Red

A long and slow one around the camp. It definitely felt longer than it was, struggled to keep going. The fence has not changed at all.

Saturday Oct 17 #

2 PM

Running on Paths intervals 1:06:53 intensity: (21:22 @1) + (4:19 @2) + (10:20 @3) + (18:35 @4) + (12:17 @5) 13.86 km (4:49 / km) +53m 4:44 / km
shoes: NB M890 Greenish

Saturday morning and though a hard session would reduce the boredom. A short warm up then straight into it.

5k threshold 5mins rest. 1.6k hard, 3 mins rest, 400, 1mins rest, 10x 30secs on 30secs off

Most of the 5km was around the perimeter again, not quite so dull when you are working hard. Seemed tough, trying to keep the pace under 4min/km, which I managed but not as comfortable as a I would have liked. 18:35.
Hard Mile (5:44) around one of the segments on camp then onto the grass for a 400m (78secs). Then into a little bit of speed still on the grass, managed to get at least 150 or 160m on each of them.
Legs were tired by the end, need to build up that speed to get the 5k time down.

Friday Oct 16 #

3 PM

Running Road 39:23 [2] 8.03 km (4:54 / km) +37m 4:48 / km
shoes: NB M890 Greenish

A slow random loop around the camp, legs were feeling a little tired.

Thursday Oct 15 #

8 AM

Running on Paths 25:02 [2] 5.01 km (5:00 / km) +18m 4:55 / km
shoes: inov8 F-lite 230 Red

Easy run around the normal loop, it is getting boring now.
4 PM

Running on Paths 39:47 intensity: (10:00 @1) + (14:47 @2) + (6:00 @4) + (9:00 @5) 8.28 km (4:48 / km) +47m 4:40 / km
shoes: NB M890 Greenish

Needed a little motivation to do a hard session, so I thought I would try and win some of the segments around camp, it didn't quite go to plan.
Firstly I forgot to start my watch until halfway through the warm up. Legs were feeling good though.
The first segment seemed to be going well, felt really good, but it turns out I stopped too early, so failed in my aim to win it.
Second one was the only success of the run. Took the crown all good.
Third segment a nice one through the woods, got stuck behind someone on the narrow track so lost a couple of seconds. Took second just.
The fourth segment, and probably the most annoying failure of the run, an uphill one, pretty certain I would have one this one, but it didn't register so another let down.

All a bit annoying so going to head out again next week and try them again.

Wednesday Oct 14 #

10 AM

Running on Paths 43:03 intensity: (24:53 @2) + (18:10 @3) 9.31 km (4:38 / km) +42m 4:31 / km
shoes: NB M890 Greenish

Another two laps of the camp, went a little harder on the first one to see how my legs felt. Then chilled for the second one, going at a slightly quicker pace made it seem a little less dull.
4 PM

Rowing warm up/down 10:00 [2]
shoes: inov8 F-lite 230 Red

A warm up on the rowing machine, haven't been on one of these for a while and could feel it in my arms quite quickly.

Core/ Strength 29:14 [2]
shoes: inov8 F-lite 230 Red

Started with some pull-ups, then a set of planks, some other core exercises, with lunges and box jumps to finish.

Tuesday Oct 13 #

11 AM

Running on Paths 25:14 [2] 5.02 km (5:02 / km) +17m 4:57 / km
shoes: inov8 F-lite 230 Red

Another slow loop of the camp, legs feeling a little heavy but stopped for a couple of stretches.

Core/ Strength 5:00 [1] 0.0 km (83:20:00 / km)

Press-ups and some physio stuff.
5 PM

Running Road intervals 49:05 intensity: (10:00 @1) + (23:05 @2) + (6:00 @4) + (10:00 @5) 10.5 km (4:40 / km) +32m 4:36 / km
shoes: NB M890 Greenish

An extended warm-up followed by intervals and a warm down. Legs felt surprisingly good on the warm up. Found a good spot for grass intervals.

10x 400m with 60secs recovery (72, 75, 76, 76, 78, 72, 79, 79, 78, 80)

A good loop, on a car park, the corners were a little tight but it worked out as just over 400m. Hard work but felt good.

Monday Oct 12 #

3 PM

Running on Paths 32:10 [1] 6.22 km (5:10 / km) +28m 5:04 / km
shoes: inov8 F-lite 230 Red

Another very dull lap of the camp, this time in the rain.

Core/ Strength 14:50 [2] 0.0 km (247:13:20 / km)

Plank and lunges inside.

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