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Training Log Archive: Treb

In the 7 days ending Mar 7, 2021:

activity # timemileskm+m
  Running Road5 3:12:15 22.84(8:25) 36.75(5:14) 16
  Core/ Strength4 45:54
  Cycling1 40:04
  Total8 4:38:13 22.84 36.75 16
  [1-5]8 4:34:10

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MoTuWeThFrSaSu

Saturday Mar 6, 2021 #

10 AM

Running Road 27:15 intensity: (3:57 @1) + (14:10 @2) + (9:08 @3) 5.16 km (5:17 / km) +11m 5:13 / km
ahr:144 max:159 shoes: NB 880v10 Blue

Fairly easy few laps in a surprise downpour.
6 PM

Core/ Strength 11:31 intensity: (51 @0) + (10:34 @1) + (6 @3)
ahr:107 max:136

Evening core.

Friday Mar 5, 2021 #

6 AM

Cycling 40:04 intensity: (39:06 @1) + (37 @2) + (21 @3)
ahr:120 max:142

Decided to avoid running around the armored vehicles on the loop so sat on the bike for a little while.

Core/ Strength 8:01 intensity: (5:21 @1) + (2:24 @2) + (16 @3)
ahr:132 max:159

Some pull ups and some hangs.
11 AM

Running Road 46:01 intensity: (3:34 @1) + (40:28 @2) + (1:59 @3) 8.95 km (5:08 / km)
ahr:142 max:150 shoes: NB 880v10 Blue

A short run with Ron after lunch. Legs feeling good. Thin I will have to do my planned long intervals on Sunday.

Thursday Mar 4, 2021 #

4 PM

Core/ Strength 21:51 intensity: (1:35 @0) + (19:36 @1) + (26 @2) + (14 @3)
ahr:109 max:150

Sets of pull-ups and shoulder press. Some plank to finish.

Running Road 18:43 [1] 3.01 km (6:14 / km)
ahr:127 max:135 shoes: Adidas SL20 (Black)

Hadn't managed to get out during the day so just a couple of laps at a very slow jog in the evening.

Wednesday Mar 3, 2021 #

7 AM

Running Road 54:06 intensity: (5 @0) + (37:23 @1) + (10:35 @2) + (6:03 @3) 10.34 km (5:14 / km)
ahr:134 max:143 shoes: NB 880v10 Blue

An easy 10k with Ron before lunch.
5 PM

Core/ Strength 4:31 intensity: (1:32 @0) + (2:56 @1) + (3 @3)
ahr:97 max:124

Press-ups

Tuesday Mar 2, 2021 #

7 AM

Running Road 46:10 intensity: (12:53 @1) + (15:09 @2) + (9:59 @3) + (7:26 @4) + (43 @5) 9.3 km (4:58 / km) +5m 4:57 / km
ahr:149 max:187 shoes: Adidas SL20 (Black)

After a couple of accidental rest days, straight into an interval session. Warmed up with a couple of k, warm down 2k.

10 x 400m with 1min recovery.
79, 74, 76, 75, 78, 74, 80, 77, 75, 70

I think the odd intervals were slightly slower as they had an extra right angled corner to negotiate.

Felt good throughout.

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