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Training Log Archive: Treb

In the 7 days ending Feb 21, 2021:

activity # timemileskm+m
  Running Road9 5:45:50 40.99(8:26) 65.96(5:15) 20
  Core/ Strength2 39:38
  Running1 18:30 2.04(9:03) 3.29(5:37) 172
  Drills1 6:03
  Total11 6:50:01 43.03 69.25 192
  [1-5]11 6:45:50

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MoTuWeThFrSaSu

Sunday Feb 21, 2021 #

6 AM

Running Road warm up/down 12:35 intensity: (1 @0) + (12:31 @1) + (3 @3) 2.13 km (5:55 / km)
ahr:126 max:135 shoes: NB 880v10 Blue

Easy warm up.

Running 18:30 intensity: (2:06 @1) + (1:27 @2) + (10:23 @3) + (4:34 @4) 3.29 km (5:37 / km) +172m 4:27 / km
ahr:160 max:182 shoes: NB 880v10 Blue

Hitting the stairs again on a Sunday.
12 reps in one go followed by 2 reps as fast as I could.
13:29 for the 12
1:55 for the 2.

Hard session again, a tiny bit faster than last week.

Running Road warm up/down 13:40 intensity: (4:49 @1) + (7:29 @2) + (1:22 @3) 2.04 km (6:41 / km)
ahr:136 max:146 shoes: NB 880v10 Blue

A chilled couple of laps to warm down.
12 PM

Running Road 27:54 intensity: (25:07 @1) + (1:20 @2) + (1:27 @3) 5.31 km (5:15 / km) +1m 5:15 / km
ahr:135 max:142 shoes: NB 880v10 Blue

Managed to get out for a easy 5 mid afternoon.

Saturday Feb 20, 2021 #

10 AM

Running Road 15:59 intensity: (1 @0) + (15:21 @1) + (10 @2) + (27 @3) 3.2 km (4:59 / km)
ahr:131 max:139 shoes: NB 880v10 Blue

A very easy run, cut short by a meeting that changed time.
5 PM

Core/ Strength 15:30 intensity: (1 @0) + (14:33 @1) + (44 @2) + (12 @3)
ahr:114 max:150 shoes: inov8 F-lite 230 Red

Pull-ups and shoulder press.

Harder than I thought it would be. My arms were seizing up on the way back to my room.

Friday Feb 19, 2021 #

6 AM

Drills 6:03 intensity: (2:28 @0) + (3:30 @1) + (5 @3)
ahr:93 max:125

Short drill session before heading out for a run.

Running Road 1:22:47 intensity: (1 @0) + (14:41 @1) + (10:45 @2) + (25:11 @3) + (32:09 @4) 18.0 km (4:36 / km) +13m 4:35 / km
ahr:158 max:180 shoes: Adidas SL20 (Black)

The big session of the week during half day Friday.
2k warm up.
2x 6km threshold. 2k float recovery.
2k warm down.

A hard session but I felt good. Happy with the pace and times on the 6ks. I potentially went off a little too quickly for the first one and slowed as it went on; however, on the second started a little slower and built the pace up.

Might have taken the new shoes a little too far for a second outing.

Thursday Feb 18, 2021 #

5 PM

Running Road 23:40 intensity: (19:38 @1) + (3:11 @2) + (51 @3) 4.08 km (5:48 / km) +3m 5:47 / km
ahr:132 max:152 shoes: inov8 F-lite 230 Red

A late run in the smog. Very easy pace, just a few slow laps listening to a podcast.

Wednesday Feb 17, 2021 #

7 AM

Running Road 51:22 intensity: (16:57 @1) + (22:38 @2) + (11:47 @3) 10.39 km (4:57 / km)
ahr:143 max:164 shoes: Adidas SL20 (Black)

Managed to get out at lunch, during what has been a surprisingly busy day.
New shoes arrived yesterday, which meant there was a slight change to the repetitive days. Planned on getting a 10k in, so set on the 10 scenic laps of the blast walls, only to find that at one point there was a crane parked in the the way, so we had to make a short diversion. I started out feeling tight and a bit sore, from yesterdays session, it began to easy at about 5k. Settled into the run well and we seemed to be getting quicker and quicker without it feeling like more effort.

Tuesday Feb 16, 2021 #

7 AM

Running Road 16:47 intensity: (11:08 @1) + (4:05 @2) + (1:34 @3) 3.2 km (5:15 / km)
ahr:136 max:143 shoes: NB 880v10 Blue

An easy few laps pre-lunch.
10 AM

Running Road intervals 59:37 intensity: (3 @0) + (26:13 @1) + (16:19 @2) + (13:11 @3) + (3:51 @4) 10.34 km (5:46 / km) +1m 5:46 / km
ahr:141 max:177 shoes: NB 880v10 Blue

Hitting the intervals on a Tuesday again.
2k warm-up
6x 500m 2mins recovery
10x 100m 100m recovery
2k warm down

500s - 1:37, 1:32, 1:33, 1:35, 1:35, 1:35
These felt tough, really struggling to move any quicker.
100 - felt surprisingly good, seemed to be moving quickly.

Monday Feb 15, 2021 #

7 AM

Running Road 41:29 [1] 7.26 km (5:43 / km) +2m 5:42 / km
ahr:130 max:137 shoes: NB 880v10 Blue

Nice easy run before lunch. Short section of practicing running in a dust storm, while getting caught in the down draft of two black hawks.
4 PM

Core/ Strength 24:08 intensity: (1:36 @0) + (21:43 @1) + (19 @2) + (30 @3)
ahr:115 max:142

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