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Training Log Archive: Treb

In the 30 days ending Sep 30, 2020:

activity	#	time	miles		km		+m
Running on Paths	10	10:17:23	67.24		108.22		1741
Running Road	12	9:01:55	71.21	(7:37)	114.6	(4:44)	1365
Walking	1	4:57:04	10.11	(29:23)	16.27	(18:16)	1250
Core/ Strength	5	2:04:29	1.18	(1:45:23)	1.9	(1:05:29)	6
Cycling	3	1:27:10
The Track	1	34:43	4.65	(7:28)	7.49	(4:38)
Total	29	28:22:44	154.39		248.47		4361

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Wednesday Sep 30, 2020 #

4 PM

Running on Paths 1:24:26 [2] 13.03 km (6:29 / km) +570m 5:19 / km
shoes: Inov8 X Talon - Green

Got out to the Dales with Martin. Decided on a hilly route from Reeth, started by heading up to the North, a brutal climb. We then had a chilled run along the top of the ridge, a decent into the valley, over the river and through Arkle Town, and then off roaded it to the top of Calver Hill, a really fun decent all the way back down into Reeth.

A quite slow, very wet run, but really enjoyable. Nice to explore a bit of the Dales.

Tuesday Sep 29, 2020 #

5 PM

Running on Paths 1:01:13 12.41 km (4:56 / km) +199m 4:34 / km
shoes: NB M890 Greenish

Interval session.
Slow warm up up the hill and a few drills through the woods.
3x 1km with 2 mins recovery - 3:34, 3:33, 3:37
10x 45secs on 30 secs off.
5 mins recovery 1km hard: 3:08

Felt good on the first three ks, a little heavier on some of the 45s, luckily most of them were slightly downhill, which helped. Final k felt a lot better than I had hoped.

Finished with an extended jog around camp.

Monday Sep 28, 2020 #

5 PM

Running Road 32:42 [1] 6.99 km (4:41 / km) +130m 4:17 / km
shoes: inov8 F-lite 230 Red

A very easy loop from camp.

Core/ Strength 17:08 [2] 0.24 km (1:12:18 / km)
shoes: inov8 F-lite 230 Red

A short session, mostly plank and some lunges. Finished with a few box jumps.

Sunday Sep 27, 2020 #

11 AM

Running Road long 1:23:43 [3] 18.55 km (4:31 / km) +154m 4:20 / km
shoes: NB M890 Blue

Long run in London, decided to try and explore to the south a little and attempt to get some climb in. So I headed out towards Peckham and, past Peckham Rye and to the top of Forest Hill, no forests to be seen. Dropped through a strange museum garden and had to climb again, followed Sydenham Hill road, and found footpath that dropped straight down to the train station. After that I followed a road that took me past Dulwich college and Dulwich village, a contrast to the estates I normally end up running through. Looped back past the EDT and along Peckham High street, Old Kent Road and back to the flat.
Legs were feeling good and I enjoyed exploring a different area.

Friday Sep 25, 2020 #

7 AM

Running Road 26:58 [1] 5.55 km (4:52 / km) +72m 4:34 / km
shoes: inov8 F-lite 230 Red

Easy pre-breakfast jog.

Thursday Sep 24, 2020 #

6 PM

Running on Paths 1:08:44 [2] 13.77 km (4:59 / km) +224m 4:37 / km
shoes: NB M890 Greenish

Evening run with Josh, cruising at what seemed like a good pace, talking all the way round. Over to ITC then a loop on the back area.

Wednesday Sep 23, 2020 #

8 AM

Running on Paths 40:00 [2]
shoes: inov8 F-lite 230 Red

On the old Wattbike again. Had planned a run/ intervals in the evening but ended up working later than expected.

Tuesday Sep 22, 2020 #

6 PM

Running Road 42:29 [3] 9.42 km (4:31 / km) +139m 4:12 / km
shoes: NB M890 Greenish

Evening run with Nico after getting back to Catterick. A loop down to Richmond and back up. Legs were feeling surprisingly heavy, but good for some sections.

Monday Sep 21, 2020 #

6 PM

Core/ Strength 19:06 [1] 0.0 km (106:06:40 / km)

A bit of core in the hotel room to make sure I had done something today.

Sunday Sep 20, 2020 #

6 PM

Running Road 48:18 [3] 10.17 km (4:45 / km) +197m 4:20 / km
shoes: NB M890 Greenish

Headed out for a run in Edinburgh, decided to head in the opposite direction to town and ended up at the top of a random hill. Dropped back down to a nearby road and ran past Murryfield, then along the Leith Water way walk.

Saturday Sep 19, 2020 #

11 AM

Walking 4:57:04 [1] 16.27 km (18:16 / km) +1250m 13:12 / km
shoes: Inov8 X Talon - Green

A great walk with Lizzie, lovely weather and good views.

Wednesday Sep 16, 2020 #

5 PM

Running Road 35:33 [2] 7.78 km (4:34 / km) +128m 4:13 / km
shoes: NB M890 Greenish

Had to get out and do something, worked on a couple of the up hills.

Tuesday Sep 15, 2020 #

8 AM

Running Road 26:36 [2] 5.86 km (4:32 / km) +67m 4:17 / km
shoes: NB M890 Greenish

Got out for a morning run, fairly easy.

6 PM

Running on Paths 41:37 6.2 km (6:43 / km) +69m 6:22 / km
shoes: NB M890 Greenish

Evening run. A warm up through Foxglove then some short sprints on the track on the far side.
10x 100m with 100m walk recovery.
Followed by a bit of a warm down.

Monday Sep 14, 2020 #

4 PM

Running Road 33:01 7.03 km (4:42 / km) +132m 4:18 / km
shoes: inov8 F-lite 230 Red

Easy run with Nico, legs were feeling tired for the first hill then started to feel quite good. Put in a little effort at one point just to test the legs.

6 PM

Core/ Strength 31:01 [2] 0.7 km (44:19 / km)
shoes: inov8 F-lite 230 Red

Core session, fair amount of plank and box jumps. Some lunges for the first time in a while.

Cycling 11:59 [1]
shoes: inov8 F-lite 230 Red

Very easy cycle on the Wattbike after the core session.

Saturday Sep 12, 2020 #

12 PM

Running Road 1:43:39 [3] 21.42 km (4:50 / km) +64m 4:46 / km
shoes: NB M890 Blue

A long one in London. Followed the Q1 cycle track all the way out to Greenwich, ended up at the top of the hill outside the park, followed the park back down and then used the thames pathway to come back to tower bridge, added in a couple of short loops in order to get the distance up a little.

Thursday Sep 10, 2020 #

11 AM

Cycling 40:01 [1]
shoes: inov8 F-lite 230 Red

A slow one on a Wattbike, shaking out the legs a little from yesterday.

12 PM

Core/ Strength 12:00 [2] 0.1 km (1:55:23 / km)
shoes: inov8 F-lite 230 Red

A short core session. Mostly focusing on plank and obliques.

4 PM

Running on Paths 55:28 10.9 km (5:05 / km) +208m 4:39 / km
shoes: NB M890 Greenish

Started as a slow run, with a couple of drills. Then got a phone call from Nico asking if I wanted to go for a run, so put in a big effort over the the snake and down to meet him. Finished with a bit of a loop to the other side of the road and back through the front gate.

Wednesday Sep 9, 2020 #

11 AM

Running Road 29:38 [1] 5.57 km (5:19 / km) +59m 5:03 / km
shoes: NB M890 Blue

An easy leg stretch to shake out after an unplanned rest day yesterday.

5 PM

The Track 4:37 [2] 0.83 km (5:34 / km)
shoes: NB M890 Greenish

Easy couple of laps to ease the legs into it. Bit of activation.

The Track 30:06 [4] 6.66 km (4:31 / km)
shoes: NB M890 Greenish

Interval session on the track.
8x 400m with 200m float. (77, 77, 79, 77, 78, 78, 81, 77)

Felt good for the first few, hard work on the last few.
A few laps of warm down afterwards.

Monday Sep 7, 2020 #

9 AM

Running Road 28:29 [1] 5.79 km (4:55 / km) +69m 4:39 / km
ahr:150 max:162 shoes: NB M890 Greenish

Morning bimble around Catterick, legs feeling really heavy after yesterday.

6 PM

Core/ Strength 45:14 [2] 0.86 km (52:47 / km) +6m 51:08 / km
shoes: inov8 F-lite 230 Red

Eveing core session. Started with some activation and then focused on core and glutes. Not as hard as some of the ones Damien runs.

Cycling 35:10 [1]
shoes: inov8 F-lite 230 Red

An easy cycle to warm up the legs, feels a bit odd being on the Wattbike after such a long time.

Sunday Sep 6, 2020 #

9 AM

Running on Paths long 1:47:27 23.71 km (4:32 / km) +69m 4:28 / km
ahr:158 max:173 shoes: NB M890 Greenish

A long run with Willy and his mates. A bit quicker than I was expecting but a good session. Ran the first lap with them, struggling a little by the end so i doubled back and did a chilled few km back to meet the group on their second lap. Jumped back on and basically held on for the rest of the lap.

Saturday Sep 5, 2020 #

6 PM

Running on Paths 45:41 8.85 km (5:10 / km) +82m 4:56 / km
ahr:147 max:160 shoes: Inov8 X Talon - Green

A random fairly slow loop around the fields near home.

Thursday Sep 3, 2020 #

3 PM

Running on Paths intervals 43:25 6.35 km (6:50 / km) +80m 6:26 / km
ahr:133 max:161 shoes: NB M890 Greenish

Had to fit the run in before a meeting. Didn't have too much time so managed to fit in a few 100m sprints with 100m walk recovery.

Wednesday Sep 2, 2020 #

5 PM

Running Road 50:49 10.47 km (4:51 / km) +156m 4:31 / km
ahr:146 max:161 shoes: NB M890 Greenish

Evening cruise with Nico, hard to find the motivation as it was pissing it down. A loop to Richmond and back.

Tuesday Sep 1, 2020 #

4 PM

Running on Paths intervals 1:09:22 13.0 km (5:20 / km) +241m 4:53 / km
shoes: NB M890 Greenish

Evening interval session. A fairly long warm up followed by some intervals.

5x 1km with 2mins recovery. (3:34, 4:14, 3:55, 4:45, 4:04) Some varied times, legs struggling a little on the 4th and 5th.
Followed by 10x 30secs on 30secs off. Between 160 and 140 m's.

Longish warm down.

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