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Training Log Archive: Treb

In the 7 days ending Jan 24, 2021:

activity # timemileskm+m
  Running Road5 3:25:42 25.53(8:03) 41.08(5:00) 33
  Core/ Strength5 1:34:11 0.0 0.0
  Cycling1 15:02
  Total10 5:14:55 25.53 41.08 33
  [1-5]10 4:43:48

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MoTuWeThFrSaSu

Friday Jan 22, 2021 #

7 AM

Running Road 39:02 intensity: (10:02 @1) + (24:43 @2) + (4:17 @3) 7.61 km (5:08 / km) +13m 5:05 / km
ahr:139 max:148 shoes: NB 880v10 Blue

I had planned on a long interval session today; however, the air pollution is a lot worse today, so just a slow fairly casual 7 laps to keep ticking over.

Thursday Jan 21, 2021 #

7 AM

Running Road 30:03 intensity: (11 @0) + (8:56 @1) + (17:55 @2) + (3:01 @3) 6.07 km (4:57 / km)
ahr:138 max:152 shoes: NB 880v10 Blue

Some more laps of the camp. Nice chilled pace listening to the podcast.
4 PM

Core/ Strength 49:05 intensity: (28:24 @0) + (18:51 @1) + (1:50 @3)
ahr:88 max:121 shoes: inov8 F-lite 230 Red

Gym session with Dave. A few pull-ups wo warm up then the fairly standard Push session.

5x5 Bench Press
5x5 Decline Press
5x5 Mil Press
4x 10 Plate raise
4x 10 Tricep extensions.

Core/ Strength 7:15 intensity: (42 @0) + (3:48 @1) + (2:28 @2) + (17 @3)
ahr:123 max:148

Burpees and press-ups

Wednesday Jan 20, 2021 #

7 AM

Running Road 45:57 intensity: (1 @0) + (2:59 @1) + (22:59 @2) + (19:58 @3) 10.1 km (4:33 / km)
ahr:150 max:164 shoes: NB 880v10 Blue

A 10k before lunch, I was feeling good so ended up moving a little quicker than I had planned, good to feel comfortable moving a little quicker for a bit longer.
5 PM

Core/ Strength 20:06 intensity: (12:03 @1) + (5:59 @2) + (2:04 @3)
ahr:128 max:161

Tuesday Jan 19, 2021 #

7 AM

Running Road intervals 52:45 intensity: (15:05 @1) + (18:07 @2) + (14:18 @3) + (5:15 @4) 10.0 km (5:16 / km) +15m 5:14 / km
ahr:147 max:177 shoes: NB 880v10 Blue

Pre-lunch intervals.
2 km Warm-up.

4x 800m with 200m jog/walk recovery (2:41, 2:48, 2:42, 2:52)
10x 100m with 100m walk recovery (17, 17, 15, 17, 16, 18, 15, 20, 19, 17)

The first 800 felt like the worst one, might have gone off a little fast, I think the legs just needed to warm up, I felt a lot looser on the rest of them.

The hundreds were as grim s they normally are.

2km warm down.
5 PM

Core/ Strength 7:44 intensity: (33 @0) + (3:41 @1) + (3:21 @2) + (9 @3) 0.0 km (42:57:47 / km)
ahr:126 max:145

Work got in the way of the normal gym session again, so I added some Burpees to the evening press-ups.

Monday Jan 18, 2021 #

7 AM

Running Road 37:55 intensity: (5 @0) + (12:58 @1) + (19:26 @2) + (5:26 @3) 7.3 km (5:12 / km) +4m 5:11 / km
ahr:138 max:158 shoes: NB 880v10 Blue

Another casual lunch time run.
10 AM

Cycling 15:02 [1]
ahr:111 max:120 shoes: inov8 F-lite 230 Red

A very 15 on the bike.

Core/ Strength 6:00 intensity: (5:25 @1) + (31 @2) + (4 @3)
ahr:125 max:145 shoes: inov8 F-lite 230 Red

Pull-ups
6 PM

Core/ Strength 4:01 intensity: (1:11 @0) + (2:47 @1) + (3 @3)
ahr:99 max:126

Press-ups

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