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Training Log Archive: Treb

In the 7 days ending Feb 14:

activity # timemileskm+m
  Running Road8 5:25:02 37.7(8:37) 60.67(5:21) 34
  Core/ Strength7 3:38:07
  Running1 19:50 2.06(9:38) 3.31(5:59) 200
  Stretching/Rolling/Yoga1 15:19
  Total12 9:38:18 39.76 63.99 234
  [1-5]12 8:51:57

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MoTuWeThFrSaSu

Sunday Feb 14 #

5 AM

Core/ Strength 3:43 intensity: (1:26 @0) + (2:10 @1) + (7 @3)
ahr:96 max:135

A small bit of glute stuff to warm up.

Running Road 18:57 intensity: (14 @0) + (16:29 @1) + (44 @2) + (1:30 @3) 3.39 km (5:36 / km)
ahr:132 max:140 shoes: NB 880v10 Blue

A collection of half laps to avoid the crane and trucks that were moving ISO containers around.

Running 19:50 intensity: (1:54 @1) + (1:53 @2) + (5:59 @3) + (9:36 @4) + (28 @5) 3.31 km (5:59 / km) +200m 4:36 / km
ahr:165 max:185 shoes: NB 880v10 Blue

Sunday stair session again. 12 reps straight off the bat, then an extra 2 as quick as possible.
This session is not fun.
13:30 for the 12. 1:57 for the two.

Running Road 13:04 intensity: (2:44 @1) + (9:51 @2) + (29 @3) 1.86 km (7:02 / km)
ahr:140 max:148 shoes: NB 880v10 Blue

A slow lap and a bit to cool down.
4 PM

Core/ Strength 50:54 intensity: (9:30 @0) + (40:07 @1) + (1:17 @3)
ahr:99 max:138 shoes: inov8 F-lite 230 Red

Gym session with Dave. A few pull-ups to warm up, then in to the Pull session.

5x5 Lat pull down
5x5 cable row
5x5 barbell row
3x10 delt raises
3x10 bicep curls
some under arm pull ups.

Saturday Feb 13 #

7 AM

Running Road 39:46 intensity: (17:55 @1) + (19:17 @2) + (2:34 @3) 7.27 km (5:28 / km) +9m 5:26 / km
ahr:137 max:144 shoes: NB 880v10 Blue

An easy 7 laps with Ron before lunch.
3 PM

Core/ Strength 59:25 intensity: (15:25 @0) + (42:28 @1) + (2 @2) + (1:30 @3)
ahr:99 max:139 shoes: inov8 F-lite 230 Red

Evening gym, the weather is getting warmer, so the smog is no where near as bad in the evening.

Started with one of Dave's Murph warm up of a pyramid of pull-ups, press-ups and squats.

Then into the push session.
5x5 Bench press
5x5 Incline bench
5x5 Mil Press
3x 10 cable flys, then a drop set.
Some pull-ups and tricep extensions to finish.

Friday Feb 12 #

6 AM

Running Road intervals 1:18:20 intensity: (10:23 @1) + (16:47 @2) + (41:52 @3) + (9:18 @4) 17.0 km (4:36 / km) +2m 4:36 / km
ahr:155 max:176 shoes: NB 880v10 Blue

Friday interval sessions. Starting to build up the distance a little so slightly further today.

2k warm up then in to 4k th 2k float 3k th 1k float 2k th 1k float
4k 15:41 (3:55min/k) 3k 12:01 (4:01min/k) 2k 7:59 (4:00min/k)
Felt good on the 4k, then seemed to be struggling to keep the pace on the 3 and 2.
Floats: 4:31, 4:36, 4:52. Really died on the final float and the pace fell off.

Aiming to keep the thresholds under 3:55, and the floats under 4:30. Didn't quire hit the paces I was aiming for on some of them. I am not sure why, but seemed to be feeling a worse on the floats than the thresholds.


4 PM

Stretching/Rolling/Yoga 15:19 intensity: (6:25 @0) + (8:27 @1) + (27 @3)
ahr:91 max:116

Some mobility and stretching before bed.

Thursday Feb 11 #

4 PM

Running Road 31:15 intensity: (11 @0) + (23:47 @1) + (4:23 @2) + (2:54 @3) 5.6 km (5:35 / km) +13m 5:31 / km
ahr:136 max:156 shoes: NB 880v10 Blue

Another helicopter ride today, so back to slow jogging around in the dark with a mask on.

Core/ Strength 9:25 intensity: (5 @0) + (8:02 @1) + (1:02 @2) + (16 @3)
ahr:122 max:153

Pull-ups, press-ups and a couple of glute bits.

Wednesday Feb 10 #

3 PM

Running Road 30:15 intensity: (1 @0) + (30:13 @1) + (1 @3) 5.28 km (5:44 / km)
ahr:129 max:135 shoes: NB 880v10 Blue

Ended up on a helicopter flight today which got in the way of my normal training routine. So just a slow 5k in the evening. Kept it short to avoid breathing in too much of the smog.

Core/ Strength 23:02 intensity: (6:47 @0) + (15:37 @1) + (24 @2) + (14 @3)
ahr:107 max:147 shoes: NB 880v10 Blue

A short leg session after the slow jog.

Warm-up: Windmills and Hitlers dog

3x
10 x dog rows each leg
10 x single leg dead lift each leg
10 x high knee with band
10 x goblet squat

Some pull ups and 100 press-ups to finish.

Tuesday Feb 9 #

6 AM

Running Road intervals 54:47 intensity: (27:04 @1) + (11:34 @2) + (10:09 @3) + (5:58 @4) + (2 @5) 10.01 km (5:28 / km) +6m 5:27 / km
ahr:140 max:184 shoes: NB 880v10 Blue

Hitting the intervals on a Tuesday.

Started with a 2k warm-up, then straight into.

800, 600, 400, 200, 400, 600, 800 all with 200m walk/jog recovery.
2:25(3:02), 1:52(3:07), 1:09(2:53), 35(2:59), 1:10(2:55), 1:52(3:08), 2:40(3:20)

A hard session, the lactate seem to build quite quickly, but felt quick for some of it. I was trying to keep the pace under 3mins/k for all of them, but really struggled to keep the pace that high on the final couple.

About 3k in toal as a warm down.

4 PM

Core/ Strength 47:30 intensity: (6:14 @0) + (40:18 @1) + (9 @2) + (49 @3)
ahr:103 max:141 shoes: inov8 F-lite 230 Red

A fairly chilled one. Some press-ups and pull-ups as a warm up.

Then into a Pull session

5x5 Lat pull downs
5x5 Bent over row
5x5 cable raises
4x10 delt flys

Some core.

Monday Feb 8 #

7 AM

Running Road 46:29 intensity: (3 @0) + (35:01 @1) + (6:15 @2) + (5:10 @3) 8.53 km (5:27 / km) +6m 5:26 / km
ahr:134 max:143 shoes: NB 880v10 Blue

An easy 8 laps before lunch. Felt good, chatting the whole way.
3 PM

Running Road 12:09 intensity: (8:49 @1) + (3:09 @2) + (11 @3) 1.73 km (7:02 / km)
ahr:130 max:149 shoes: inov8 F-lite 230 Red

A very slow lap and a bit of camp before the gym.

Core/ Strength 24:08 intensity: (11:50 @1) + (11:11 @2) + (1:07 @3)
ahr:136 max:159 shoes: inov8 F-lite 230 Red

A short gym session before having to go back into work.

Warm-up: 10x press-up to rotation lunge, 10x SL bridge
3x with 1min recovery between sets.
farmers carry march 10 each leg
split squats 10 each leg
single leg push off 10 each leg
calf raises 20 each leg

10x 5 pull-ups 10 press-up. On the minute.

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