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Training Log Archive: Treb

In the 7 days ending Jan 31:

activity # timemileskm+m
  Running Road7 4:26:56 32.92(8:06) 52.98(5:02) 42
  Core/ Strength7 4:07:53 0.0 0.0
  Running1 18:49 1.98(9:31) 3.18(5:55) 184
  Stretching/Rolling/Yoga1 15:30
  Total13 9:09:08 34.9 56.17 226
  [1-5]13 8:44:35

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MoTuWeThFrSaSu

Sunday Jan 31 #

6 AM

Running Road 12:51 intensity: (4 @0) + (6:49 @1) + (5:30 @2) + (28 @3) 2.19 km (5:52 / km)
ahr:134 max:157 shoes: NB 880v10 Blue

An easy 2 laps to warm up.

Running 18:49 intensity: (2:08 @1) + (2:40 @2) + (9:34 @3) + (4:06 @4) + (21 @5) 3.18 km (5:55 / km) +184m 4:35 / km
ahr:159 max:185 shoes: NB 880v10 Blue

Hitting the stairs again. 10 laps then 2 mins rest and 2 reps best effort.

Legs were feeling tired this morning, hard work from the word go.

Running Road 12:56 intensity: (7:26 @1) + (4:31 @2) + (59 @3) 1.92 km (6:45 / km)
ahr:134 max:146 shoes: NB 880v10 Blue

A slow lap and a bit as a warm down.
4 PM

Core/ Strength 51:29 intensity: (10:55 @0) + (38:49 @1) + (1:45 @3)
ahr:98 max:135 shoes: inov8 F-lite 230 Red

Gym session with Dave. A few pull-ups to warm up then the normal chest session.

Stretching/Rolling/Yoga 15:30 intensity: (6:17 @0) + (8:52 @1) + (21 @3)
ahr:93 max:122

Some mobility in the room before bed.

Saturday Jan 30 #

7 AM

Running Road 39:05 intensity: (28 @0) + (34:44 @1) + (3:53 @2) 6.78 km (5:46 / km) +11m 5:43 / km
ahr:129 max:151 shoes: NB 880v10 Blue

A very easy run with Ron before lunch.
4 PM

Core/ Strength 12:00 intensity: (7:47 @1) + (3:34 @2) + (39 @3)
ahr:130 max:155 shoes: inov8 F-lite 230 Red

A short gym session.
10 x (7 pull-ups, 10 squats, 10 press-ups) Every minute.

Friday Jan 29 #

7 AM

Running Road 1:12:22 intensity: (1 @0) + (16:39 @1) + (15:38 @2) + (40:04 @3) 16.0 km (4:31 / km) +18m 4:30 / km
ahr:150 max:166 shoes: NB 880v10 Blue

Long session of the week. 2k warm up, 5k threshold, 2k float, 5k threshold 2k warm down.

Legs felt a little tight before starting, potentially DOMS from the lunges or the burpees on Wednesday, but they eased off after the warm down. Felt relatively good on the first 5k and seemed to holding the pace well. The second was more of a challenge, the tightness in my legs came back, so it was hard work from about 2k in.

Aiming for 3:50-4:00 mins/k for the 5ks, and 4:30ish for the float.
19:16 for the first, 19:39 for the second. Happy with the times, a little surprised the heart rate wasn't higher.
5 PM

Core/ Strength 23:52 intensity: (4:26 @0) + (16:29 @1) + (1:58 @2) + (59 @3) 0.0 km (198:53:20 / km)
ahr:106 max:146

Wednesday Jan 27 #

7 AM

Core/ Strength 20:11 intensity: (13 @0) + (9:52 @1) + (7:44 @2) + (2:22 @3)
ahr:134 max:161 shoes: inov8 F-lite 230 Red

Hitting the gym briefly in the morning.

5x 7 pull-ups 10 box jumps
3x 10 single leg squat
3x 10 front squat
3x 10 back squat
10 AM

Running Road 50:58 intensity: (6:33 @1) + (42:49 @2) + (1:36 @3) 10.11 km (5:03 / km) +11m 5:01 / km
ahr:145 max:158 shoes: NB 880v10 Blue

Relatively easy 10k with Ron. Feeling good, especially considering I am in the middle of trying to win a weight loss competition, by dehydrating for 24 hours. Obviously not the safest method but doesn't seemed to have had an adverse effect so far.
4 PM

Core/ Strength 31:00 intensity: (8:24 @1) + (6:27 @2) + (13:43 @3) + (2:26 @4)
ahr:149 max:174 shoes: inov8 F-lite 230 Red

Still trying to shed those KGs, so 300 burpees with a jumper on, to get a sweat going. Some core afterwards.

Tuesday Jan 26 #

6 AM

Running Road 10:09 intensity: (8 @0) + (4:47 @1) + (4:34 @2) + (40 @3) 1.89 km (5:22 / km)
ahr:136 max:153 shoes: NB 880v10 Blue

A chilled warm up with Ron before the main session.

Running Road 30:59 intensity: (3:15 @1) + (11:44 @2) + (10:20 @3) + (5:39 @4) + (1 @5) 6.8 km (4:33 / km) +2m 4:33 / km
ahr:154 max:183 shoes: NB 880v10 Blue

A small amount of warm up, then straight into a 5k progression run.

this was my first attempt at a progression run in about 8 years, it was also the first time I have used the pace setting on my watch. Struggled a little keeping a steady pace, but felt strong throughout. The last k was hard work.

Aimed pace: 4:20-4:25, 4:05-4:10, 3:55-4:00, 3:40-3:45, 3:25-3:35
Actual: 4:21, 4:11, 4:00, 3:43, 3:31

A slow warm down for a lap and a half afterwards.

4 PM

Core/ Strength 30:13 intensity: (1:39 @0) + (24:40 @1) + (3:14 @2) + (40 @3)
ahr:119 max:156 shoes: inov8 F-lite 230 Red

A lonely gym session.
Warm-up 7 pull-ups 10 squats every minute for 10 mins.

Then some Pull-stuff.
5x5 Lat pull downs
5x5 Upright row
5x5 Cable row

Core/ Strength 20:03 intensity: (5 @0) + (11:41 @1) + (5:30 @2) + (2:47 @3)
ahr:134 max:160 shoes: inov8 F-lite 230 Red

100 Burpees, then some core.

Monday Jan 25 #

7 AM

Running Road 27:36 intensity: (4 @0) + (11:05 @1) + (15:18 @2) + (1:09 @3) 5.56 km (4:58 / km)
ahr:137 max:149 shoes: NB 880v10 Blue

Haven't felt too great, for the last couple of days, so had two days off. Started back in with an easy 5 laps before lunch. Feeling fairly good.
4 PM

Running Road 10:00 [1] 1.74 km (5:45 / km)
shoes: inov8 F-lite 230 Red

A very easy jog around the some of the camp before heading to the gym.

Core/ Strength 49:02 [1]
shoes: inov8 F-lite 230 Red

Gym session. Pull-ups and squats to warm up.

Then a push session.
5x5 bench
5x5 decline bench
5x5 mil press
4x10 delt raise
4x 10 tricep extensions
3x 8 tricep dips.

Core/ Strength 10:03 intensity: (13 @0) + (6:01 @1) + (3:27 @2) + (22 @3)
ahr:128 max:153

Burpees and a little extra core in the room.

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