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Training Log Archive: Treb

In the 7 days ending Feb 12, 2023:

activity # timemileskm+m
  Running on Paths2 2:45:47 19.38(8:33) 31.19(5:19) 385
  Running Road4 2:28:23 15.39(9:38) 24.77(5:59) 120
  Core/ Strength1 32:11 0.11(4:54:17) 0.18(3:02:52)
  Stretching/Rolling/Yoga2 31:42 0.01 0.02
  Cross Trainer/ Stepper1 30:05
  Cycling1 30:03
  Drills1 16:11 0.3(54:02) 0.48(33:35)
  Total10 7:34:22 35.19 56.63 505
  [1-5]10 7:19:08

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MoTuWeThFrSaSu

Sunday Feb 12, 2023 #

2 PM

Running on Paths long 1:59:36 intensity: (29:21 @1) + (1:19:05 @2) + (11:10 @3) 22.19 km (5:23 / km) +223m 5:08 / km
ahr:141 max:164 shoes: Orange X-Talons

Sunday long run. Out through the edge of Andover and up the hill to Bere Hill farm, under the A303 and over to Harewood Forest, down to Goodworth Clatford over to Upper Claford and followed the footpath above Anna Valley to Abbott's Ann. Back to the house with the industrial estate thrown in for a couple of extra k.

Really nice route which was surprisingly dry. Nice chilled pace and felt good through out. There are a few good options to extend in the future.

Saturday Feb 11, 2023 #

6 PM

Running Road 37:45 intensity: (35:04 @1) + (2:06 @2) + (35 @3) 6.54 km (5:46 / km) +48m 5:34 / km
ahr:129 max:144 shoes: NB 880 Drak Blue

A very low slow evening run around a slightly random loop. Felt like a bit of a struggle.

Thursday Feb 9, 2023 #

6 AM

Running Road 37:04 intensity: (17:12 @1) + (18:41 @2) + (1:11 @3) 6.36 km (5:50 / km) +24m 5:43 / km
ahr:137 max:152 shoes: NB 880 Drak Blue

Morning loop with the dog.

Wednesday Feb 8, 2023 #

6 AM

Running Road 45:17 intensity: (38:35 @1) + (4:48 @2) + (1:54 @3) 7.51 km (6:02 / km) +36m 5:53 / km
ahr:131 max:146 shoes: NB 880 Drak Blue

Morning loop with the dog. A little chilly.
6 PM

Cycling 30:03 [1]
ahr:111 max:128 shoes: inov8 F-lite 230 Red

A short warm up o the bike.

Core/ Strength 32:11 intensity: (10 @0) + (31:15 @1) + (26 @2) + (20 @3) 0.18 km (3:02:52 / km)
ahr:115 max:144 shoes: inov8 F-lite 230 Red

Weights
3x 5 front squat 20kg
3x 5 front squat 50kg
3x 5 Deadlift 70kg
3x 5 Deadlift 100kg

Core
3x 1min (30) plank
3x 15 full crunch
2x 30secs side plank each side
5x 5 pull-ups 10 press ups
9 PM

Stretching/Rolling/Yoga 14:17 intensity: (6:53 @0) + (6:47 @1) + (37 @3)
ahr:89 max:111

Tuesday Feb 7, 2023 #

4 PM

Running on Paths 46:11 intensity: (4:32 @1) + (20:22 @2) + (17:50 @3) + (3:27 @4) 9.0 km (5:08 / km) +162m 4:42 / km
ahr:152 max:175 shoes: Orange X-Talons

Found a really nice loop on the hills south of Swindon. A few good climbs and some lovely views.

Made it a fartlek and worked on all of the up hills, then what ever felt comfortable on the flats and downs.

Monday Feb 6, 2023 #

7 AM

Running Road 28:17 [1] 4.35 km (6:30 / km) +13m 6:24 / km
shoes: NB 880 Drak Blue

Morning dog run.
6 PM

Cross Trainer/ Stepper 30:05 intensity: (17 @0) + (28:37 @1) + (59 @2) + (12 @3)
ahr:120 max:147 shoes: inov8 F-lite 230 Red

Half a hour to warm up o the x-trainer.

Drills 16:11 intensity: (35 @0) + (6:59 @1) + (7:13 @2) + (1:24 @3) 0.48 km (33:35 / km)
ahr:133 max:159 shoes: inov8 F-lite 230 Red

Drills ad Plyo session
3x 10 ski jumps
23x 20 pogo jumps
3x 5 box jumps 30inch
3x 5 box jumps 35 inch
3x 5 step ups and push off 20inch
3x 5 jump squats
9 PM

Stretching/Rolling/Yoga 17:25 intensity: (7:19 @0) + (9:58 @1) + (8 @3) 0.02 km (18:08:32 / km)
ahr:93 max:122

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