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Training Log Archive: Treb

In the 7 days ending Feb 26, 2023:

activity # timemileskm+m
  Running Road3 2:23:26 16.56(8:40) 26.66(5:23) 396
  Cross Trainer/ Stepper2 1:16:16 0.03 0.04
  Stretching/Rolling/Yoga1 1:04:33 0.1(10:49:16) 0.16(6:43:26)
  Running on Paths1 1:03:55 5.77(11:05) 9.29(6:53) 254
  Cycling1 1:00:01
  Core/ Strength2 36:48 0.05 0.08
  Drills1 12:01 0.22(54:10) 0.36(33:40)
  Total7 7:37:00 22.73 36.58 650
  [1-5]7 7:11:34

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MoTuWeThFrSaSu

Sunday Feb 26, 2023 #

12 PM

Running Road 56:11 intensity: (12:13 @1) + (35:15 @2) + (8:43 @3) 10.11 km (5:33 / km) +197m 5:04 / km
ahr:143 max:166 shoes: NB 880 Drak Blue

First loop in Tenerife. It is not flat.

Saturday Feb 25, 2023 #

8 AM

Running Road 57:43 intensity: (6 @0) + (10:41 @1) + (33:47 @2) + (11:09 @3) + (2:00 @4) 11.15 km (5:11 / km) +168m 4:49 / km
ahr:145 max:173 shoes: NB 880 Drak Blue

Loop in Kent with the dog before catching a flight.

Friday Feb 24, 2023 #

5 PM

Cross Trainer/ Stepper 30:59 intensity: (4 @0) + (2:22 @1) + (20:52 @2) + (7:41 @3) 0.04 km (12:17:42 / km)
ahr:147 max:165 shoes: inov8 F-lite 230 Red

A bit of time on the stepper.

Core/ Strength 21:40 intensity: (11 @0) + (19:40 @1) + (1:37 @2) + (12 @3) 0.08 km (4:27:29 / km)
ahr:116 max:148

Thursday Feb 23, 2023 #

Note
(rest day)

Wednesday Feb 22, 2023 #

7 AM

Running Road 29:32 intensity: (12:49 @1) + (14:34 @2) + (2:09 @3) 5.39 km (5:28 / km) +31m 5:19 / km
ahr:137 max:154 shoes: NB 880 Drak Blue

Slow morning jog. Legs feeling a little heavy.
6 PM

Cycling 1:00:01 intensity: (4 @0) + (59:19 @1) + (15 @2) + (23 @3)
ahr:110 max:139 shoes: inov8 F-lite 230 Red

Easy hour on the Wattbike.

Stretching/Rolling/Yoga 46:47 intensity: (10:56 @0) + (35:03 @1) + (48 @3) 0.14 km (5:39:01 / km)
ahr:102 max:134 shoes: inov8 F-lite 230 Red

Weights followed by core.
3x 5 Bulgarian Squats (each leg) 35kg
3x 5 deep front squat 20kg
3x 8 Romanian Deadlift (single leg) 16kg
3x 5 deadlift 70kg
3 deadlift 100kg
3x 3 deadlift 110kg

3x 1min plank 30secs recovery
2x 30 secs side plank (each side)
3x 15 side leg lifts
3x 15 clams
3x glute bridges
3x 10 pissing dog

5x 6 pull-ups

Stretching/Rolling/Yoga 17:46 intensity: (5:33 @0) + (11:41 @1) + (32 @3) 0.02 km (13:27:35 / km)
ahr:93 max:117

Tuesday Feb 21, 2023 #

4 PM

Running on Paths 1:03:55 intensity: (2 @0) + (35:20 @1) + (22:24 @2) + (6:09 @3) 9.29 km (6:53 / km) +254m 6:03 / km
ahr:136 max:159 shoes: Orange X-Talons

A post work loop from near Oakdale. Nice explore, some surprisingly steep hills.

Monday Feb 20, 2023 #

5 PM

Cross Trainer/ Stepper 45:17 intensity: (5 @0) + (44:40 @1) + (19 @2) + (13 @3)
ahr:114 max:141 shoes: inov8 F-lite 230 Red

Bit of time on the X-trainer to spare the legs some impact.

Drills 12:01 intensity: (11:07 @1) + (37 @2) + (17 @3) 0.36 km (33:40 / km)
ahr:121 max:142 shoes: inov8 F-lite 230 Red

Some drills and box jumps.
3x 8 skate jumps
3x 8 jump lunge
3x 5 30 inch box jumps
2x 4 40 inch box jumps
3x 10 bounce back box jumps.

Core/ Strength 15:08 intensity: (8:25 @0) + (6:17 @1) + (26 @3)
ahr:88 max:114 shoes: inov8 F-lite 230 Red

2x 1min plank
3x 10 bridge
3x 10 single leg bridge
3x 10 side leg lift
3x 10 clams
3x 10 leg extensions

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