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Training Log Archive: Treb

In the 7 days ending Nov 22, 2020:

activity	#	time	miles		km		+m
Core/ Strength	7	4:52:21					21
Running Road	5	3:19:00	25.59	(7:47)	41.19	(4:50)	27
Total	12	8:11:21	25.59		41.19		48

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Sunday Nov 22, 2020 #

6 AM

Running Road 36:51 [2] 7.5 km (4:55 / km) +8m 4:53 / km
shoes: NB M890 Greenish

Would normally get a longer run in on a Sunday, but it was reduced due to some unexpected work and a helicopter ride in the afternoon.

4 PM

Core/ Strength 40:05
shoes: inov8 F-lite 230 Red

Dead lifts.
A short warm up on about 60kg

4x 8 reps on 100kg.
4x 10 (each leg) split squats
4x 10 Romanian Deadlifts

Dave's finisher.
5x( 10 Squats, 10 lunges, 10 jump lunge, 5 box jump)
Still disgusting.

C • Grim 3

Saturday Nov 21, 2020 #

4 PM

Core/ Strength 32:16 [2] +5m
shoes: inov8 F-lite 230 Red

Pull-ups to warm up.
Then a shoulder session. Quite a quick one, Mostly shoulder press and some raises.

Friday Nov 20, 2020 #

6 AM

Running Road 56:40 [1] 11.76 km (4:49 / km)
shoes: NB M890 Greenish

A slightly longer one for a Friday, so hit up the big 11 laps.

4 PM

Core/ Strength 42:35
shoes: inov8 F-lite 230 Red

Leg session.
A warm up,
4 x Squats
4x single leg press
4x Romanian Deadlifts

Some calf raises.
We then went on to Dave's new finisher.
5x (10 squats, 10 lunges, 10 lunge jumps and 5 box jumps) no rest.
Pure lactic after the first box jumps.

Thursday Nov 19, 2020 #

4 PM

Core/ Strength 54:42 [2]
shoes: inov8 F-lite 230 Red

Decided to give my shin a rest and not run today.
Still hit the gym with Dave and a guest appearance from Guy.
Warm up - while I waited for the others to arrive.
6x 5 pull-ups
some very light bench
kettle bell swings.
Main session: Chest. A bit of a beast of a session, Guy likes putting extra weight on the bar.
4x 8 chest press
4x 8 decline bench
4x 8 incline bench DB
3x then supper set on the cables.
A few press ups to finish, which were a struggle.

Wednesday Nov 18, 2020 #

7 AM

Running Road 35:01 [2] 7.32 km (4:47 / km) +13m 4:44 / km
shoes: NB M890 Greenish

More laps, another 7, might change up the numbers next week.

4 PM

Core/ Strength 15:00 [2]
shoes: inov8 F-lite 230 Red

A gym session cut short. Dave was running late so I decided to get a good warm up in while I waited.
60 pull -ups 6x 5 10x 3.
Box jumps,
Single leg box jumps - this is where it all went wrong, just as Dave arrived I miss judged a jump and smashed my shin into the side of the box. I now have two good sized holes in my shin, and a fair amount of swelling.

Tuesday Nov 17, 2020 #

6 AM

Running Road 35:12 [2] 7.21 km (4:53 / km) +6m 4:52 / km
shoes: NB M890 Greenish

Those laps aren't going to run themselves.

Decided I had to mix it up today. So I threw in a few strides to scare the legs into thinking I might make them move quickly at some point.

4 PM

Core/ Strength 39:40 [1] +9m
shoes: inov8 F-lite 230 Red

Running late, due to some last minute work, so I missed some of the session.
This time it was "back".

Hit the pull-ups to warm up and then did some rows and stuff.

Calf raises and press-ups at the end.

Monday Nov 16, 2020 #

5 AM

Running Road 35:16 [2] 7.39 km (4:46 / km)
shoes: NB M890 Greenish

You guessed it. More laps.

4 PM

Core/ Strength 1:08:03 [2] +7m
shoes: inov8 F-lite 230 Red

In a changed to the training schedule, I went to the gym in the evening again.
Chest today.
A quick warm-up of pull-ups.
5x 10 reps on bench. Only 15secs between the 4th and the 5th
4x 10 DB inc bench. 15 secs between 3rd and 4th
Some random other "Chest" exercises.
A little core and some press-ups to finish.

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