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Training Log Archive: Treb

In the 7 days ending Feb 7:

activity # timemileskm+m
  Running Road6 4:38:06 31.84(8:44) 51.24(5:26) 12
  Core/ Strength4 2:25:28
  Stretching/Rolling/Yoga2 24:02
  Running1 16:41 1.84(9:04) 2.96(5:38) 177
  Total10 7:44:17 33.68 54.2 189
  [1-5]10 7:14:40

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MoTuWeThFrSaSu

Sunday Feb 7 #

6 AM

Running Road warm up/down 17:51 intensity: (8:32 @1) + (7:09 @2) + (2:10 @3) 3.3 km (5:24 / km)
ahr:137 max:152 shoes: NB 880v10 Blue

A slightly longer warm up than normal. It was needed though, helped to loosen up, after an impromptu rest day yesterday.

Running hills 16:41 intensity: (1:15 @1) + (50 @2) + (3:28 @3) + (7:02 @4) + (4:06 @5) 2.96 km (5:38 / km) +177m 4:20 / km
ahr:172 max:189 shoes: NB 880v10 Blue

Hitting the stairs again. Increase to 12 straight off today. Seemed to be moving well. Heart rate seems to have been a lot higher than last week. A good session, always hard work.
13:52 for the 12

Running Road warm up/down 11:53 intensity: (2:23 @1) + (7:23 @2) + (2:07 @3) 1.79 km (6:38 / km) +1m 6:37 / km
ahr:147 max:155 shoes: NB 880v10 Blue

Easy lap and a half warm down.
4 PM

Core/ Strength 44:18 intensity: (6:51 @0) + (35:48 @1) + (36 @2) + (1:03 @3)
ahr:104 max:150

Friday Feb 5 #

6 AM

Running Road intervals 1:17:16 intensity: (4 @0) + (14:46 @1) + (11:43 @2) + (43:49 @3) + (6:54 @4) 16.0 km (4:50 / km) +4m 4:49 / km
ahr:153 max:174 shoes: NB 880v10 Blue

Friday again, therefore, longer intervals. 2k warm-up, 6x 1k on 1k float. 2k wu.

This was hard work, my legs were not cooperating and I was struggling to keep the pace through out.

I had been aiming for 3:50 on the hard ones and 4:30 on the slower ones.
3:42, 4:27, 4:00, 4:29, 3:57, 4:38, 4:04, 4:48, 3:59, 4:47

Sounds like an excuse but my watch seemed to be measuring the laps at a shorter distance to normal. So may have been closer to the pace than I thought, or I have been slower on the other sessions than I had hoped.

Thursday Feb 4 #

11 AM

Running Road 51:57 intensity: (29:56 @1) + (18:11 @2) + (3:50 @3) 10.04 km (5:10 / km)
ahr:138 max:155 shoes: NB 880v10 Blue

An easy 10k with Ron. Spent most of the time discussing shoes, which made it feel a bit like running on a club run in the UK, because it turns out we can order tax free so might take the chance to stock up.
4 PM

Core/ Strength 40:09 intensity: (4:30 @0) + (33:25 @1) + (1:13 @2) + (1:01 @3)
ahr:106 max:147

Wednesday Feb 3 #

10 AM

Running Road 43:00 intensity: (3 @0) + (29:18 @1) + (7:04 @2) + (6:35 @3) 8.0 km (5:23 / km)
ahr:134 max:142 shoes: NB 880v10 Blue

Easy run, felt very heavy for the first couple of km and the first half of the run seemed to go on for ever. Second half felt a lot better.
5 PM

Stretching/Rolling/Yoga 12:31 intensity: (2:28 @0) + (9:53 @1) + (10 @3)
ahr:99 max:123

An easy day today as feeling a little tired, so no gym and just a little stretching before bed.

Tuesday Feb 2 #

7 AM

Running Road 51:06 intensity: (20 @0) + (27:56 @1) + (13:37 @2) + (7:09 @3) + (2:04 @4) 8.09 km (6:19 / km) +7m 6:17 / km
ahr:135 max:180 shoes: NB 880v10 Blue

Tuesday interval session. A 2k warm up. then into 10x 200m with 200m recovery.

I had forgotten how horrible this session is. Kept the recovery nice and easy, walking the first 50m then jogging for the rest.

Times: 33, 35, 33, 35, 35, 36, 34, 34, 32, 35
Definitely room for improvement.
4 PM

Core/ Strength 32:07 intensity: (8:40 @0) + (21:58 @1) + (1:29 @3)
ahr:95 max:121 shoes: inov8 F-lite 230 Red

Pull session with Dave.

5x5 Lat Pull down
5x5 Cable Row
5x5 Cable Cross Overs
Bicep curls
Delt raise

Core/ Strength 11:21 intensity: (2:18 @0) + (8:49 @1) + (14 @3)
ahr:104 max:130

Press-ups, glute stuff and single leg squats.

Monday Feb 1 #

4 PM

Running Road 25:03 intensity: (15 @0) + (16:24 @1) + (8:24 @2) 4.02 km (6:14 / km)
ahr:132 max:150 shoes: inov8 F-lite 230 Red

I didn't manage to get out during the day, so a few, very slow, ks with the pollution mask on.

Core/ Strength 17:33 intensity: (1:27 @0) + (15:18 @1) + (35 @2) + (13 @3)
ahr:111 max:151 shoes: inov8 F-lite 230 Red

Some pull-ups, press-ups and some glute exercises.

Stretching/Rolling/Yoga 11:31 intensity: (2:41 @0) + (8:32 @1) + (18 @3)
ahr:100 max:130

Stretching and mobility before bed.

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