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Training Log Archive: Treb

In the 7 days ending May 26:

activity # timemileskm+m
  Running Road3 2:13:05 16.2(8:13) 26.07(5:06) 128
  Running on Paths2 1:42:45 10.68(9:37) 17.19(5:59) 48
  Cross Trainer/ Stepper2 40:19
  Stretching/Rolling/Yoga3 39:41 0.09(7:00:10) 0.15(4:21:04)
  Circuits1 37:00 0.5(1:13:20) 0.81(45:34) 2
  Core/ Strength2 22:40 0.03(13:13:01) 0.05(8:12:45)
  Total10 6:15:30 27.51 44.27 179
  [1-5]9 5:22:22

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MoTuWeThFrSaSu

Friday May 24 #

6 AM

Running Road 40:41 intensity: (8:36 @1) + (29:20 @2) + (2:45 @3) 8.21 km (4:57 / km) +23m 4:53 / km
ahr:145 max:156 shoes: Brooks Glycerin

Morning loop with Rob and Roo. A little quicker than most of the runs Roo does so had a tired dog by the end.

Thursday May 23 #

6 AM

Running Road 48:37 intensity: (5:36 @1) + (34:55 @2) + (8:06 @3) 10.0 km (4:52 / km) +84m 4:40 / km
ahr:148 max:165 shoes: Brooks Glycerin

Morning run with one of the guys on my course. Changed up the route. This one had some hills but there were quite a few cars.
9 PM

Stretching/Rolling/Yoga 9:30 [0] 0.11 km (1:29:37 / km)

Wednesday May 22 #

7 AM

Running Road 43:47 intensity: (21:00 @1) + (22:47 @2) 7.86 km (5:34 / km) +21m 5:30 / km
ahr:137 max:148 shoes: NB 1080 Black ad White

A very wet morning run with Roo.
4 PM

Cross Trainer/ Stepper 20:08 intensity: (43 @0) + (19:25 @1)
ahr:117 max:138 shoes: inov8 F-lite 230 Red

Another warm up on the boring machine.

Core/ Strength 16:49 intensity: (11:21 @0) + (5:28 @1) 0.02 km (11:40:42 / km)
ahr:87 max:111 shoes: inov8 F-lite 230 Red

Body still a bit sore from the circuit earlier in the week so an easy core session.
3x 15 glute bridge
3x 10 single leg glute bridge el
3x 20 clams el
3x 20 dead bug
3x 10 pissing dog each leg.
9 PM

Stretching/Rolling/Yoga 17:26 intensity: (16:54 @0) + (32 @1) 0.03 km (8:32:45 / km)
ahr:77 max:99

Tuesday May 21 #

4 PM

Running on Paths 56:40 intensity: (14 @0) + (27:35 @1) + (28:29 @2) + (22 @3) 9.61 km (5:54 / km) +26m 5:49 / km
ahr:137 max:166 shoes: Brooks Glycerin

A casual evening run to stretch the legs. Got told off for being in a building site, probably shouldn't of climbed the fence to stick on the footpath. After that looped around Shrivenham on the round Shriv path. Nice loop on some good paths.
9 PM

Core/ Strength 5:51 intensity: (3:15 @0) + (2:36 @1) 0.02 km (4:25:55 / km)
ahr:93 max:111

Stretching/Rolling/Yoga 12:45 intensity: (9:47 @0) + (2:58 @1) 0.01 km (17:42:30 / km)
ahr:83 max:107

Monday May 20 #

6 AM

Running on Paths 46:05 intensity: (23 @0) + (42:55 @1) + (2:47 @2) 7.58 km (6:05 / km) +22m 5:59 / km
ahr:129 max:149 shoes: NB 1080 Black ad White

Morning run with the dog. A bit of exploring in some nice woods on the way to Shrivenham.
3 PM

Cross Trainer/ Stepper 20:11 intensity: (21 @0) + (19:50 @1)
ahr:119 max:131 shoes: inov8 F-lite 230 Red

Short bit to get the legs moving.

Circuits 37:00 intensity: (40 @0) + (15:20 @1) + (9:27 @2) + (11:33 @3) 0.81 km (45:34 / km) +2m 44:59 / km
ahr:139 max:168 shoes: inov8 F-lite 230 Red

One fo the Core Sessions from Willy that Damien came up with. Probably a little easier as no one was there to shout at me.
EMOM 3 sets with 2 mins between.
- Pike Push-Ups (20)
- Burpees over box (30 for first 25 for 2 and 3)
- Windscreen wipers (26)
- Squat jumps (30)
- Press Ups (20)
- Box power set up (left leg) (25)
- Box power set up (right leg) (25)
- Straight leg v-tuck (30

The box power steps really highlighted a bit of an imbalance in my legs. Need to start doing some more single leg stuff and try to reduce it .

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