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Training Log Archive: Treb

In the 7 days ending Nov 21:

activity # timemileskm+m
  Walking3 3:27:05 8.48(24:26) 13.64(15:11) 80
  Running Road4 1:38:23 10.16(9:41) 16.35(6:01) 199
  Running on Paths2 1:27:16 10.29(8:29) 16.56(5:16) 237
  Circuits1 42:54 3.69(11:38) 5.93(7:14)
  Battle PT1 42:51 2.56(16:45) 4.12(10:24) 20
  Cycling2 29:29 5.85(5:02) 9.42(3:08) 49
  Core/ Strength1 21:00 0.3(1:11:00) 0.48(44:07) 2
  Rowing1 5:09
  Total12 8:54:07 41.32 66.5 587
  [1-5]10 5:27:01

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MoTuWeThFrSaSu

Sunday Nov 21 #

1 AM

Cycling 14:05 [1] 4.72 km (2:59 / km) +37m 2:52 / km

A late night return journey from the station.
11 AM

Walking 1:20:22 [0] 5.61 km (14:20 / km) +32m 13:56 / km
shoes: NB 880v10 Blue

Walking the dog.
4 PM

Walking 41:49 [0] 2.74 km (15:14 / km) +13m 14:53 / km
shoes: NB 880v10 Blue

Short walk with the dog from Lett's house.

Saturday Nov 20 #

11 AM

Walking 1:24:54 [0] 5.29 km (16:02 / km) +35m 15:32 / km
shoes: NB 880v10 Blue

Getting a dog walk in

Cycling 15:24 [2] 4.69 km (3:17 / km) +12m 3:14 / km

A quick dash to the station.

Friday Nov 19 #

8 AM

Running Road 20:47 intensity: (1 @0) + (17:24 @1) + (2:47 @2) + (35 @3) 3.5 km (5:56 / km) +32m 5:40 / km
ahr:134 max:147 shoes: NB 880 Blue #2

Short morning run with Roo. Foot feeling a little painful.

Thursday Nov 18 #

7 AM

Running Road 19:53 intensity: (16:08 @1) + (2:44 @2) + (1:01 @3) 3.18 km (6:15 / km) +48m 5:49 / km
ahr:132 max:150 shoes: NB 880 Blue #2

Morning run with Roo. A slightly different one today.
9 AM

Battle PT 42:51 intensity: (28:25 @1) + (8:37 @2) + (4:09 @3) + (1:40 @4) 4.12 km (10:24 / km) +20m 10:09 / km
ahr:134 max:177 shoes: Boots

Stretcher race with the HQ.

Wednesday Nov 17 #

7 AM

Running Road 24:50 intensity: (15:03 @1) + (8:02 @2) + (1:45 @3) 3.87 km (6:26 / km) +54m 6:00 / km
ahr:137 max:152 shoes: NB 880 Blue #2

Easy leg stretch before the XC race in the afternoon.
1 PM

Running on Paths 8:40 intensity: (6:26 @1) + (1:36 @2) + (38 @3) 1.02 km (8:31 / km)
ahr:129 max:151 shoes: Inov8 X Talon - Green

Easy jog and some strides on the sports fields.

Running on Paths 39:00 intensity: (2:08 @1) + (9:18 @2) + (14:40 @3) + (5:42 @4) + (7:12 @5) 8.62 km (4:31 / km) +97m 4:17 / km
ahr:163 max:184 shoes: Inov8 X Talon - Green

Mil League XC, an interesting race. The entire race went the wrong way.

Tuesday Nov 16 #

7 AM

Running Road 32:53 intensity: (7:28 @1) + (23:52 @2) + (1:33 @3) 5.8 km (5:40 / km) +65m 5:22 / km
ahr:145 max:159 shoes: NB 880 Blue #2

Morning run with Roo.

Circuits 42:54 intensity: (14:43 @1) + (2:59 @2) + (8:40 @3) + (12:30 @4) + (4:02 @5) 5.93 km (7:14 / km)
ahr:153 max:185 shoes: NB 880 Blue #2

PT. warm up followed by:
5x
600m run
6x kettle bell swing
6x ground to over head
6x turkish get up
60 secs plank

Monday Nov 15 #

7 AM

Running on Paths 39:36 intensity: (2:37 @1) + (23:19 @2) + (13:40 @3) 6.92 km (5:43 / km) +140m 5:12 / km
ahr:153 max:168 shoes: NB 880v10 Blue

Morning run with Roo, seems to be getting easier.
1 PM

Rowing 5:09 intensity: (3:00 @1) + (1:51 @2) + (18 @3)
ahr:135 max:157 shoes: NB 880 Blue #2

A easy warm -up

Core/ Strength 21:00 intensity: (12:54 @1) + (6:52 @2) + (1:14 @3) 0.48 km (44:07 / km) +2m 43:10 / km
ahr:138 max:166 shoes: NB 880 Blue #2

Collection of box jumps, Romanian deadlifts and single leg squats.

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