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Training Log Archive: Treb

In the 7 days ending Nov 8:

activity # timemileskm+m
  Running Road9 3:55:02 29.24(8:02) 47.06(5:00)
  Core/ Strength8 2:39:16 24
  Total13 6:34:18 29.24 47.06 24

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MoTuWeThFrSaSu

Sunday Nov 8 #

7 AM

Running Road 33:47 [2] 7.34 km (4:36 / km)
shoes: NB M890 Greenish

My new pre-lunch 7 laps. I think this is the best time to get out, the smog seems to be a bit better in the middle of the day.
3 PM

Core/ Strength 18:14 [2]
shoes: inov8 F-lite 230 Red

Started with the normal pull-ups.
20x3 pull-ups
3x 10 front lunges
3x 10 back lunges

Running Road 11:02 [1] 2.0 km (5:31 / km)
shoes: inov8 F-lite 230 Red

Very easy jog after the gym.

Core/ Strength 8:00 [1]

Press-ups and some plank.

Saturday Nov 7 #

11 AM

Running Road 23:44 [2] 5.0 km (4:45 / km)
shoes: NB M890 Greenish

Hitting up another five laps.

Core/ Strength 17:09 [2]
shoes: inov8 F-lite 230 Red

20x 3 pull-ups
1x20 then 3x10 shoulder press.
4 PM

Core/ Strength 5:09 [1]

Press-ups

Friday Nov 6 #

6 AM

Running Road 52:18 [2] 10.06 km (5:12 / km)
shoes: NB M890 Greenish

A half day. Therefore a longer run again. Seems like going just before lunch is the best time for a reduced amount of pollution. .

Thursday Nov 5 #

11 AM

Core/ Strength 34:53 [3]
shoes: inov8 F-lite 230 Red

A slightly bigger strength session:
10x 3 pull-ups
5x 10 box jumps
3x 20 then 4x 10 kettle bell cleans
3x 20 kettle bell swings
3x 10 front lunge (20kg) each leg
3x 10 back lunge (20kg) each leg
10x3 pull-ups

Running Road 12:46 [1] 2.29 km (5:35 / km)
shoes: inov8 F-lite 230 Red

A slow jog to try and ease off my legs after the lunges.
4 PM

Running Road 26:03 [1] 5.01 km (5:12 / km)
shoes: NB M890 Greenish

An easy night time jog, as my legs were felling tight after the session.
5 PM

Core/ Strength 4:23 [2]

Press-ups

Wednesday Nov 4 #

3 PM

Running Road 25:21 [2] 5.17 km (4:54 / km)
shoes: NB M890 Greenish

More laps of the camp. Each one is about a k, so they are starting to get a little repetitive.
8 PM

Core/ Strength 39:52 [2] +8m
shoes: inov8 F-lite 230 Red

Continuing with my attempt to win this competition.

5x5 pull ups.
5x 10 box jumps. 2x 10 single box jumps leg on each leg.
5x 10 deadlift. These seemed like a struggle.

press ups and about 20mins of core stuff.

Tuesday Nov 3 #

3 PM

Running Road 24:37 [3] 5.13 km (4:48 / km)
shoes: NB M890 Greenish

Got out at about sunset. Nice day and there didn't seem to be as much pollution, so pushed the pace a little more. Still finding the altitude a bit of an issue, but feeling a lot better.
8 PM

Core/ Strength 21:35 [3] +8m
shoes: inov8 F-lite 230 Red

5 days into competition build up.
5x5 pull ups
10x 10 kettlebell cleans
10x 3 pull ups
10x 5 press ups.

Monday Nov 2 #

8 PM

Running Road 25:24 [2] 5.06 km (5:01 / km)
shoes: NB M890 Greenish

Another set of evening laps with the mask on.

Core/ Strength 10:01 [2] +9m
shoes: NB M890 Greenish

Straight to the gym.
Struggled over some pull-ups. 10sets of 3.
Press ups 7x10 then 4x5 and almost singles up to 100.

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