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Training Log Archive: Treb

In the 30 days ending Nov 30, 2020:

activity # timemileskm+m
  Core/ Strength30 18:13:53 75
  Running Road26 15:23:24 117.7(7:51) 189.41(4:53) 61
  Total52 33:37:17 117.7 189.41 136

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Monday Nov 30, 2020 #

7 AM

Running Road 43:16 intensity: (4:35 @1) + (36:54 @2) + (1:47 @3) 8.42 km (5:08 / km)
ahr:142 max:150 shoes: NB M890 Greenish

Monday chilled run. Feeling quite fresh after a rest day.
4 PM

Core/ Strength 8:26 [1]
shoes: inov8 F-lite 230 Red

My gym partner is on the COVID vulnerable list, so isn't allowed to the gym for the next two days. So sacked off doing weights. Got my normal press-ups in.

Core/ Strength 13:13 [1]
shoes: inov8 F-lite 230 Red

Some more pull-ups to freshen up.

Sunday Nov 29, 2020 #

Note
(rest day)

Took a full rest day.

Saturday Nov 28, 2020 #

4 PM

Core/ Strength 34:20 intensity: (26:12 @1) + (1:34 @2) + (6:34 @3)
ahr:114 max:147 shoes: inov8 F-lite 230 Red

Legs session.

Deadlift, split squats, leg press, and Romanian Deadlift.

Friday Nov 27, 2020 #

7 AM

Running Road 1:05:03 intensity: (59 @1) + (57:38 @2) + (6:26 @3) 12.8 km (5:05 / km) +5m 5:04 / km
ahr:149 max:165 shoes: NB M890 Greenish

More laps than normal as it is a Friday. Feeling good.
4 PM

Core/ Strength 40:29 intensity: (29:58 @1) + (10:31 @3)
ahr:107 max:137

Thursday Nov 26, 2020 #

4 PM

Core/ Strength 35:10 intensity: (26:42 @1) + (1 @2) + (8:27 @3)
ahr:110 max:139

Wednesday Nov 25, 2020 #

7 AM

Running Road 40:51 intensity: (5:36 @1) + (34:18 @2) + (57 @3) 8.04 km (5:05 / km) +2m 5:04 / km
ahr:140 max:147 shoes: NB M890 Greenish

A slow morning jog. I wasn't feeling particularly motivated this morning. I think i might be getting bored of the lap.
C • Lap 6
4 PM

Core/ Strength 46:52 intensity: (28:57 @1) + (1:37 @2) + (16:18 @3)
ahr:107 max:146

Tuesday Nov 24, 2020 #

7 AM

Running Road 40:21 intensity: (6:59 @1) + (18:58 @2) + (6:37 @3) + (7:47 @4) 8.46 km (4:46 / km) +8m 4:45 / km
ahr:148 max:176 shoes: NB M890 Greenish

Used the bad weather as a chance to do intervals. Two laps of warm up, legs were feeling ok but glad I warmed up as it is snowing at the moment and I think moving quickly straight out the gate might have shocked my legs into failure.

1 lap fast 1 lap cruise 3 times. (3:39, 3:47, 3:55)

All hard work, moving a little quicker than I expected for the first couple, but struggled to hold the pace on the final lap. I think I am still feeling the finisher from Sunday a little.
4 PM

Core/ Strength 46:47 intensity: (37:03 @1) + (17 @2) + (9:27 @3) +5m
ahr:111 max:144 shoes: inov8 F-lite 230 Red

The normal gym time with Dave, hit some pull-ups to warm up.
Then in to a shoulder session:
5x 8 shoulder press, only 15 secs recovery between the final two sets.
4x 8 Shoulder raises
4x 8 Shrugs

And something else, but can't remember what it was.

Followed by some core.

Monday Nov 23, 2020 #

7 AM

Running Road 42:50 intensity: (6:50 @1) + (36:00 @2) 8.54 km (5:01 / km) +2m 5:01 / km
ahr:140 max:147 shoes: NB M890 Greenish

Decided to take the daily run up a lap. It is raining again so the air is feeling a little cleaner. Felt good for the first couple of laps and then the ache from yesterdays finisher struck.
4 PM

Core/ Strength 48:46 intensity: (36:37 @1) + (12:09 @3)
ahr:108 max:137 shoes: inov8 F-lite 230 Red

Got to the gym a little earlier than the others so did a big warm up.

60 pull-ups, sets of 5 and 3.
Some light bench
Main Session: Chest
4x 10 Bench Press
4x 10 Decline Bench
4x 10 Incline Bench
Some cables to finish.

Sunday Nov 22, 2020 #

6 AM

Running Road 36:51 [2] 7.5 km (4:55 / km) +8m 4:53 / km
shoes: NB M890 Greenish

Would normally get a longer run in on a Sunday, but it was reduced due to some unexpected work and a helicopter ride in the afternoon.
4 PM

Core/ Strength 40:05 intensity: (34:05 @2) + (6:00 @4)
shoes: inov8 F-lite 230 Red

Dead lifts.
A short warm up on about 60kg

4x 8 reps on 100kg.
4x 10 (each leg) split squats
4x 10 Romanian Deadlifts

Dave's finisher.
5x( 10 Squats, 10 lunges, 10 jump lunge, 5 box jump)
Still disgusting.
C • Grim 3

Saturday Nov 21, 2020 #

4 PM

Core/ Strength 32:16 [2] +5m
shoes: inov8 F-lite 230 Red

Pull-ups to warm up.
Then a shoulder session. Quite a quick one, Mostly shoulder press and some raises.

Friday Nov 20, 2020 #

6 AM

Running Road 56:40 [1] 11.76 km (4:49 / km)
shoes: NB M890 Greenish

A slightly longer one for a Friday, so hit up the big 11 laps.
4 PM

Core/ Strength 42:35 intensity: (36:35 @2) + (6:00 @4)
shoes: inov8 F-lite 230 Red

Leg session.
A warm up,
4 x Squats
4x single leg press
4x Romanian Deadlifts

Some calf raises.
We then went on to Dave's new finisher.
5x (10 squats, 10 lunges, 10 lunge jumps and 5 box jumps) no rest.
Pure lactic after the first box jumps.

Thursday Nov 19, 2020 #

4 PM

Core/ Strength 54:42 [2]
shoes: inov8 F-lite 230 Red

Decided to give my shin a rest and not run today.
Still hit the gym with Dave and a guest appearance from Guy.
Warm up - while I waited for the others to arrive.
6x 5 pull-ups
some very light bench
kettle bell swings.
Main session: Chest. A bit of a beast of a session, Guy likes putting extra weight on the bar.
4x 8 chest press
4x 8 decline bench
4x 8 incline bench DB
3x then supper set on the cables.
A few press ups to finish, which were a struggle.

Wednesday Nov 18, 2020 #

7 AM

Running Road 35:01 [2] 7.32 km (4:47 / km) +13m 4:44 / km
shoes: NB M890 Greenish

More laps, another 7, might change up the numbers next week.
4 PM

Core/ Strength 15:00 [2]
shoes: inov8 F-lite 230 Red

A gym session cut short. Dave was running late so I decided to get a good warm up in while I waited.
60 pull -ups 6x 5 10x 3.
Box jumps,
Single leg box jumps - this is where it all went wrong, just as Dave arrived I miss judged a jump and smashed my shin into the side of the box. I now have two good sized holes in my shin, and a fair amount of swelling.

Tuesday Nov 17, 2020 #

6 AM

Running Road 35:12 [2] 7.21 km (4:53 / km) +6m 4:52 / km
shoes: NB M890 Greenish

Those laps aren't going to run themselves.

Decided I had to mix it up today. So I threw in a few strides to scare the legs into thinking I might make them move quickly at some point.
4 PM

Core/ Strength 39:40 [1] +9m
shoes: inov8 F-lite 230 Red

Running late, due to some last minute work, so I missed some of the session.
This time it was "back".

Hit the pull-ups to warm up and then did some rows and stuff.

Calf raises and press-ups at the end.

Monday Nov 16, 2020 #

5 AM

Running Road 35:16 [2] 7.39 km (4:46 / km)
shoes: NB M890 Greenish

You guessed it. More laps.
4 PM

Core/ Strength 1:08:03 [2] +7m
shoes: inov8 F-lite 230 Red

In a changed to the training schedule, I went to the gym in the evening again.
Chest today.
A quick warm-up of pull-ups.
5x 10 reps on bench. Only 15secs between the 4th and the 5th
4x 10 DB inc bench. 15 secs between 3rd and 4th
Some random other "Chest" exercises.
A little core and some press-ups to finish.

Sunday Nov 15, 2020 #

6 AM

Running Road 35:01 [1] 7.59 km (4:37 / km)
shoes: NB M890 Greenish

Sore legs today.

Saturday Nov 14, 2020 #

7 AM

Running Road 31:51 intensity: (17:51 @2) + (14:00 @4) 7.56 km (4:13 / km) +3m 4:12 / km
shoes: NB M890 Greenish

It has been raining for the entire night, which seems to have cleared the pollution, so I decided it was a good chance to do some slightly faster running.
2 laps quickly, 2 laps slow, 1 lap quick, 1 slow, half a lap quick half a lap slow.
4 PM

Core/ Strength 53:16 [2] +8m
shoes: inov8 F-lite 230 Red

Leg session.
Bit of a warm-up on the mats, mostly body weight squats and some glute activation.
4 at 90% of max, 6 at 80% 8 at 70% and 10 at 60%.
4x 8 lunges each leg.
4x 10 single leg squats
4x 15 on leg press.
A few pull-ups and press-ups to finish.

Friday Nov 13, 2020 #

6 AM

Running Road 55:33 [2] 11.7 km (4:45 / km) +7m 4:44 / km
shoes: NB M890 Greenish

Half day, so a slightly longer run. Keeping it as a chilled one. Nice little leg stretch before the weather turns.
4 PM

Core/ Strength 47:31 [2]
shoes: inov8 F-lite 230 Red

You guessed it. Gym with Dave.
Still following Dave's master plan. So chest day.
4x 8 inclined Benchpress
4x 8 dumbbell bench press 8 upright row.
4x 8 lat raises 8 pull ups
Core to finish, legs raises and plank.

Core/ Strength 5:49 [1]

Press-ups

Thursday Nov 12, 2020 #

4 PM

Core/ Strength 1:09:22 [1] +9m
shoes: inov8 F-lite 230 Red

Seem to be in a routine now, evening gym with Dave again.
Started out with the normal warm up of 50 pull ups, in 5s and 3s.
4x 8 rows
4x 8 pull-downs
4x 8 straight arm pull downs (probably didn't do these ones right)
4x 8 standing pull down
Some core:
leg raises and plank

Wednesday Nov 11, 2020 #

7 AM

Running Road 35:19 [2] 7.44 km (4:45 / km) +3m 4:44 / km
shoes: NB M890 Greenish

A few more laps before lunch.
4 PM

Core/ Strength 55:10 [2]
shoes: inov8 F-lite 230 Red

Leg session with Dave.
Warmed up on pull-ups. 50 in 5s and 3s.
4x15 Front squats
4x15 leg press
4x15 Romanian deadlifts
3 x 10 box steps
5x 10 box jumps.

Tuesday Nov 10, 2020 #

7 AM

Running Road 33:35 [2] 7.39 km (4:33 / km)
shoes: NB M890 Greenish

Hitting up the pre-lunch laps again. Lungs are coping with the altitude a lot better.
10 AM

Core/ Strength 59:47 [2]
shoes: inov8 F-lite 230 Red

A shoulder session with Dave. He is working through a program and I am tired of working out on my own.
Started with pull-ups 40 5s and 3s.
4x 15 Shoulder press.
4x 15 lat lifts
4x 12 cable raises
4x 12 shrugs
3x 30 calf raises

A short core session to finish.
5 PM

Core/ Strength 3:46 [3]

Monday Nov 9, 2020 #

7 AM

Running Road 24:14 [2] 5.22 km (4:39 / km) +2m 4:38 / km
shoes: NB M890 Greenish

Pre-lunch again. Only 5 laps this time.
4 PM

Core/ Strength 39:07 [2]
shoes: inov8 F-lite 230 Red

Pull-ups to warm up.
30 pull-ups to warm up in 5s and 3s.

First weights session in a long time
3x8 reps on bench press
3x12 dumbbell bench press
3x 12 shoulder press
3x 12 rows

20 more pull-ups to finish

Sunday Nov 8, 2020 #

7 AM

Running Road 33:47 [2] 7.34 km (4:36 / km)
shoes: NB M890 Greenish

My new pre-lunch 7 laps. I think this is the best time to get out, the smog seems to be a bit better in the middle of the day.
3 PM

Core/ Strength 18:14 [2]
shoes: inov8 F-lite 230 Red

Started with the normal pull-ups.
20x3 pull-ups
3x 10 front lunges
3x 10 back lunges

Running Road 11:02 [1] 2.0 km (5:31 / km)
shoes: inov8 F-lite 230 Red

Very easy jog after the gym.

Core/ Strength 8:00 [1]

Press-ups and some plank.

Saturday Nov 7, 2020 #

11 AM

Running Road 23:44 [2] 5.0 km (4:45 / km)
shoes: NB M890 Greenish

Hitting up another five laps.

Core/ Strength 17:09 [2]
shoes: inov8 F-lite 230 Red

20x 3 pull-ups
1x20 then 3x10 shoulder press.
4 PM

Core/ Strength 5:09 [1]

Press-ups

Friday Nov 6, 2020 #

6 AM

Running Road 52:18 [2] 10.06 km (5:12 / km)
shoes: NB M890 Greenish

A half day. Therefore a longer run again. Seems like going just before lunch is the best time for a reduced amount of pollution. .

Thursday Nov 5, 2020 #

11 AM

Core/ Strength 34:53 [3]
shoes: inov8 F-lite 230 Red

A slightly bigger strength session:
10x 3 pull-ups
5x 10 box jumps
3x 20 then 4x 10 kettle bell cleans
3x 20 kettle bell swings
3x 10 front lunge (20kg) each leg
3x 10 back lunge (20kg) each leg
10x3 pull-ups

Running Road 12:46 [1] 2.29 km (5:35 / km)
shoes: inov8 F-lite 230 Red

A slow jog to try and ease off my legs after the lunges.
4 PM

Running Road 26:03 [1] 5.01 km (5:12 / km)
shoes: NB M890 Greenish

An easy night time jog, as my legs were felling tight after the session.
5 PM

Core/ Strength 4:23 [2]

Press-ups

Wednesday Nov 4, 2020 #

3 PM

Running Road 25:21 [2] 5.17 km (4:54 / km)
shoes: NB M890 Greenish

More laps of the camp. Each one is about a k, so they are starting to get a little repetitive.
8 PM

Core/ Strength 39:52 [2] +8m
shoes: inov8 F-lite 230 Red

Continuing with my attempt to win this competition.

5x5 pull ups.
5x 10 box jumps. 2x 10 single box jumps leg on each leg.
5x 10 deadlift. These seemed like a struggle.

press ups and about 20mins of core stuff.

Tuesday Nov 3, 2020 #

3 PM

Running Road 24:37 [3] 5.13 km (4:48 / km)
shoes: NB M890 Greenish

Got out at about sunset. Nice day and there didn't seem to be as much pollution, so pushed the pace a little more. Still finding the altitude a bit of an issue, but feeling a lot better.
8 PM

Core/ Strength 21:35 [3] +8m
shoes: inov8 F-lite 230 Red

5 days into competition build up.
5x5 pull ups
10x 10 kettlebell cleans
10x 3 pull ups
10x 5 press ups.

Monday Nov 2, 2020 #

8 PM

Running Road 25:24 [2] 5.06 km (5:01 / km)
shoes: NB M890 Greenish

Another set of evening laps with the mask on.

Core/ Strength 10:01 [2] +9m
shoes: NB M890 Greenish

Straight to the gym.
Struggled over some pull-ups. 10sets of 3.
Press ups 7x10 then 4x5 and almost singles up to 100.

Sunday Nov 1, 2020 #

10 AM

Running Road 41:28 [1] 8.01 km (5:11 / km) +1m 5:11 / km
shoes: NB M890 Greenish

Sunday is a half day in the office, so did a slightly longer run. Same route, just a couple of extra laps.
8 PM

Core/ Strength 34:25 [3] +8m
shoes: inov8 F-lite 230 Red

Evening gym.
5x5 pull ups
5x 10 box jumps
4x 10 deadlifts 60kg 4x5 deadlifts 80kg
5x 10 kettle bell cleans 18kg
10 pull ups, mostly singles as arms were dead.
6x 10 press-ups

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