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Training Log Archive: Treb

In the 7 days ending Nov 15:

activity # timemileskm+m
  Core/ Strength7 5:33:48 17
  Running Road6 3:35:33 29.14(7:24) 46.9(4:36) 16
  Total13 9:09:21 29.14 46.9 33

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MoTuWeThFrSaSu

Sunday Nov 15 #

6 AM

Running Road 35:01 [1] 7.59 km (4:37 / km)
shoes: NB M890 Greenish

Sore legs today.

Saturday Nov 14 #

7 AM

Running Road 31:51 intensity: (17:51 @2) + (14:00 @4) 7.56 km (4:13 / km) +3m 4:12 / km
shoes: NB M890 Greenish

It has been raining for the entire night, which seems to have cleared the pollution, so I decided it was a good chance to do some slightly faster running.
2 laps quickly, 2 laps slow, 1 lap quick, 1 slow, half a lap quick half a lap slow.
4 PM

Core/ Strength 53:16 [2] +8m
shoes: inov8 F-lite 230 Red

Leg session.
Bit of a warm-up on the mats, mostly body weight squats and some glute activation.
4 at 90% of max, 6 at 80% 8 at 70% and 10 at 60%.
4x 8 lunges each leg.
4x 10 single leg squats
4x 15 on leg press.
A few pull-ups and press-ups to finish.

Friday Nov 13 #

6 AM

Running Road 55:33 [2] 11.7 km (4:45 / km) +7m 4:44 / km
shoes: NB M890 Greenish

Half day, so a slightly longer run. Keeping it as a chilled one. Nice little leg stretch before the weather turns.
4 PM

Core/ Strength 47:31 [2]
shoes: inov8 F-lite 230 Red

You guessed it. Gym with Dave.
Still following Dave's master plan. So chest day.
4x 8 inclined Benchpress
4x 8 dumbbell bench press 8 upright row.
4x 8 lat raises 8 pull ups
Core to finish, legs raises and plank.

Core/ Strength 5:49 [1]

Press-ups

Thursday Nov 12 #

4 PM

Core/ Strength 1:09:22 [1] +9m
shoes: inov8 F-lite 230 Red

Seem to be in a routine now, evening gym with Dave again.
Started out with the normal warm up of 50 pull ups, in 5s and 3s.
4x 8 rows
4x 8 pull-downs
4x 8 straight arm pull downs (probably didn't do these ones right)
4x 8 standing pull down
Some core:
leg raises and plank

Wednesday Nov 11 #

7 AM

Running Road 35:19 [2] 7.44 km (4:45 / km) +3m 4:44 / km
shoes: NB M890 Greenish

A few more laps before lunch.
4 PM

Core/ Strength 55:10 [2]
shoes: inov8 F-lite 230 Red

Leg session with Dave.
Warmed up on pull-ups. 50 in 5s and 3s.
4x15 Front squats
4x15 leg press
4x15 Romanian deadlifts
3 x 10 box steps
5x 10 box jumps.

Tuesday Nov 10 #

7 AM

Running Road 33:35 [2] 7.39 km (4:33 / km)
shoes: NB M890 Greenish

Hitting up the pre-lunch laps again. Lungs are coping with the altitude a lot better.
10 AM

Core/ Strength 59:47 [2]
shoes: inov8 F-lite 230 Red

A shoulder session with Dave. He is working through a program and I am tired of working out on my own.
Started with pull-ups 40 5s and 3s.
4x 15 Shoulder press.
4x 15 lat lifts
4x 12 cable raises
4x 12 shrugs
3x 30 calf raises

A short core session to finish.
5 PM

Core/ Strength 3:46 [3]

Monday Nov 9 #

7 AM

Running Road 24:14 [2] 5.22 km (4:39 / km) +2m 4:38 / km
shoes: NB M890 Greenish

Pre-lunch again. Only 5 laps this time.
4 PM

Core/ Strength 39:07 [2]
shoes: inov8 F-lite 230 Red

Pull-ups to warm up.
30 pull-ups to warm up in 5s and 3s.

First weights session in a long time
3x8 reps on bench press
3x12 dumbbell bench press
3x 12 shoulder press
3x 12 rows

20 more pull-ups to finish

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