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Training Log Archive: Treb

In the 31 days ending May 31, 2015:

activity # timemileskm+m
  Core/ Strength18 6:07:50
  Running on Paths7 3:38:09 28.51(7:39) 45.88(4:45) 317
  Running Road10 3:34:28 24.17(8:53) 38.89(5:31) 199
  The Track5 1:56:07 14.99(7:45) 24.13(4:49) 6
  Assault Course3 1:10:00
  Stretching/Rolling/Yoga6 1:03:00
  Tabbing1 1:00:00 3.73(16:06) 6.0(10:00)
  Rowing3 48:00
  Football1 45:00
  Circuits2 39:00
  Swimming1 25:00 0.62(40:14) 1.0(25:00)
  Drills3 19:13 0.7(27:37) 1.12(17:09)
  Total31 21:25:47 72.71 117.02 522
  [1-5]31 20:22:47

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Saturday May 23, 2015 #

11 AM

Running Road 11:42 [1] 2.24 km (5:13 / km)
shoes: Asis Hyper Speed 2

Jog down to the track.

Drills 7:43 [1] 0.33 km (23:23 / km)
shoes: Asis Hyper Speed 2

The Track 18:47 [5] 4.62 km (4:04 / km)
shoes: Asis Hyper Speed 2

10 x 400m 45secs recovery
The first one was a little slow but then seemed to be running consistently.
75, 69, 68, 68, 70, 68, 69, 69, 69, 65

Running Road 17:35 [1] 2.13 km (8:15 / km)

Friday May 22, 2015 #

2 PM

Core/ Strength warm up/down 5:00 [1]

Bit of mobility stuff to warm up.

Rowing 11:00 [4]
shoes: Asis Hyper Speed 2

8 mins of 15secs hard 15 secs easy the 3mins recovery

Core/ Strength 8:00 [5]
shoes: Asis Hyper Speed 2

1 rope climb
10 press ups
15 box jumps
as many times as possible. Managed just under 8.
3 PM

Football 45:00 [3]

PT session of indoor football that ended up being more violent than SPOOK football.
4 PM

Core/ Strength 30:00 [2]
shoes: Asis Hyper Speed 2

PT finished early so had enough time to have another lesson on how to snatch properly.
5 PM

Running on Paths 24:54 [2] 4.77 km (5:13 / km) +58m 4:55 / km
shoes: Asis Hyper Speed 2

Bit of a recovery run.

Thursday May 21, 2015 #

6 PM

Running on Paths 40:03 [4] 9.82 km (4:05 / km) +84m 3:55 / km
shoes: Asis Hyper Speed 2

Went out for about 10k with Newman and it ended up turning in to a bit of a progression run. Legs were struggling a little on the hills early on but started to feelquite strong in the final couple of k.

Core/ Strength 10:00 [2]

Pull ups and some weights. Bit of a waste of time to be honest.

Running Road warm up/down 2:37 [1] 0.56 km (4:40 / km)
shoes: Asis Hyper Speed 2

Wednesday May 20, 2015 #

9 AM

Assault Course 20:00 [5]
shoes: Boots

Going over the wall again this time had no weight on for the first couple, then weight for the final three. Body felt destroyed afterwards as I am lifting all the heaviest boys.

Assault Course 20:00 [3]

Rest of the assault course.

Tuesday May 19, 2015 #

5 PM

Running Road warm up/down 8:32 [1] 1.78 km (4:48 / km) +4m 4:44 / km
shoes: Asis Hyper Speed 2

Down to the track with Newman

Drills warm up/down 6:00 [1] 0.42 km (14:17 / km)
shoes: Asis Hyper Speed 2

Some drills to warm up.

The Track 17:37 [5] 3.62 km (4:52 / km) +6m 4:50 / km
shoes: Asis Hyper Speed 2

2x 500 with 100m jog/walk recovery 3mins rest 3 times.
84, 85
85, 87
84, 85
Legs felt a little tired from the squats yesterday but seemed to be running better than I thought I would be.

Running Road 17:30 [1] 1.86 km (9:25 / km)
shoes: Asis Hyper Speed 2

Very slow warm down.
6 PM

Core/ Strength 14:00 [1]

Persuaded into doing some weights.

Monday May 18, 2015 #

7 AM

Tabbing 1:00:00 [1] 6.0 km (10:00 / km)
shoes: Boots

Tab with the Platoon slow one today with 30kg on. Felt pretty good just a bit of strain on the traps.

Assault Course 15:00 [3]
shoes: Boots

12ft wall drills again but with kit on this time.
8 PM

Core/ Strength 25:00 [3]

Squats. 4 sets of 5
Started on 70 for the first set 75 for second and third then 80 for the last.

Circuits 15:00 [4]

12 Dumbell snatch
10 knees to elbows
8 box jumps
4 wall walks
managed 5 sets in 15 mins.

Saturday May 16, 2015 #

1 PM

Running Road warm up/down 7:06 [1] 1.39 km (5:06 / km) +3m 5:03 / km
shoes: Asis Hyper Speed 2

Jog down to the track and a couple of laps.

Drills warm up/down 5:30 [3] 0.37 km (14:52 / km)
shoes: Asis Hyper Speed 2

The Track intervals 25:43 [4] 5.08 km (5:04 / km)
shoes: Asis Hyper Speed 2

Track session.
3 x 300m 100m walk recovery 4 times with 3mins rest.
48, 50, 48
46, 50, 49
48, 48, 51
54, 56, 56

Feeling quite good for the first three sets but pretty dead on the last set.

Running Road warm up/down 7:41 [1] 1.32 km (5:49 / km) +6m 5:41 / km
shoes: Asis Hyper Speed 2

Warm down after the session.

Core/ Strength 8:30 [3]

Dips, pull-ups, knees to elbows and pull-ups.

Friday May 15, 2015 #

5 PM

Core/ Strength 40:00 [2]

Session learning how to snatch. Large amount of part reps with the bar.

Rowing 30:00 [4]
shoes: Gel-DS Trainer

Bit on the rowing machine after learning to through bits of metal around.

8mins of 15 on 15 off at threshold pace x2
4mins of 15 on 15 off at best pace x2

3mins between each block.

Stretching/Rolling/Yoga 11:00 [0]

Thursday May 14, 2015 #

1 PM

Running on Paths 30:00 [2] 6.0 km (5:00 / km)
shoes: Boots

Platoon PT, recce of the march and shoot route.

Assault Course 15:00 [3]
shoes: Boots

12ft wall climbing repeated a few times.
6 PM

Running Road warm up/down 12:49 [1] 2.65 km (4:50 / km) +6m 4:47 / km
shoes: Gel-DS Trainer

Short slow run the long way to the gym.

Core/ Strength 30:00 [3]

For some reason got persuaded to do bench press and some arms stuff.

Core/ Strength 12:00 [2]
shoes: Gel-DS Trainer

Some knees to elbows and other mobility stuff.

Wednesday May 13, 2015 #

1 PM

Running Road warm up/down 21:20 [1] 2.71 km (7:52 / km)
shoes: Gel-DS Trainer

Run over to the track then a few laps and some drills.

The Track intervals 23:39 [5] 4.46 km (5:18 / km)
shoes: Gel-DS Trainer

Intervals with the Athletics team.
Pyramid session
200, 300, 400, 500, 600, 500, 400, 300,200
with 90secs recovery.
Recoveries

The Track 7:18 [1] 1.22 km (5:59 / km)
shoes: Gel-DS Trainer

3 PM

Core/ Strength 30:15 [4]
shoes: Gel-DS Trainer

Gym session.
Short circuit: 20 Press-ups, 20 sit-ups, 10 dips, 5 pull ups. 5 times with 2 mins rest between each round.

Followed by 10 Burpees 1 rope climb 5 times.
This bit was horrible.

Stretching/Rolling/Yoga 6:00 [0]

Tuesday May 12, 2015 #

11 AM

Core/ Strength 11:05 [1]
shoes: Gel-DS Trainer

Some mobility and squats stuff to warm up.

Core/ Strength 48:00 [1]
shoes: Gel-DS Trainer

Lesson on how to squat properly.
Sets with 70kg then 75kg. 5x 3
Then some single leg squats.
And some rope climbs to finish.

We were going to do some backwards lunges but I had an odd pain in my foot when it bent so decided these were not the best idea.

Stretching/Rolling/Yoga 7:00 [0]

3 PM

Running on Paths 27:05 [2] 5.09 km (5:19 / km) +34m 5:09 / km
shoes: Gel-DS Trainer

Short afternoon run as messed up my timings and didn't have that long. Legs were feeling heavy so it was a slow one.

Monday May 11, 2015 #

6 AM

Swimming 25:00 [2] 1.0 km (25:00 / km)

Quite a busy day today so think this is all I will manage to fit in.
Forgot my goggles which was a little annoying and should probably have got there a little earlier to fit more in before breakfast.

Sunday May 10, 2015 #

12 PM

Rowing 7:00 [1]
shoes: Gel-DS Trainer

Rowing in the gym to warm up.

Circuits 24:00 [5]
shoes: Gel-DS Trainer

Session of 2 sets with about 8 mins between.
6 Stations
Wall balls
Rope Climbs
Toes to Bars
Dead Lift 60kg
Thrusters
Burpees

Best effort on each station scores going on the board to see who go the most and if we managed more the second time around.
Brutal session legs and core feeling a little dead after.

Core/ Strength 10:00 [2]

Harvey taught us some gymnastic technique stuff and core training bits.
4 PM

Running on Paths 44:25 [3] 9.32 km (4:46 / km) +88m 4:33 / km
shoes: Gel-DS Trainer

Post pub lunch run. From Sandhurst along the range road off the area along a few random tracks that had some fairly steep hills. Legs were feeling a bit rubbish after the session earlier.

Saturday May 9, 2015 #

1 PM

Running Road 11:45 [2] 1.5 km (7:50 / km) +2m 7:47 / km
shoes: Gel-DS Trainer

Jog down to the Athletics track for an introduction to Sandhurst Athletics.

The Track intervals 15:19 [5] 3.88 km (3:57 / km)
shoes: Gel-DS Trainer

First track session for a while.
200, 400, 600, 800, 1000
all with 200m jog recovery.
Legs felt a little tired but think I was running fairly well.

The Track 7:44 [3] 1.25 km (6:11 / km)
shoes: Gel-DS Trainer

Jogging 3 laps of the track.

Stretching/Rolling/Yoga 14:00 [0]

Running Road warm up/down 13:19 [1] 1.57 km (8:29 / km) +25m 7:51 / km
shoes: Gel-DS Trainer

Slow jog back up to the block.

Friday May 8, 2015 #

1 PM

Core/ Strength 8:00 [4]

PFA 4. Sit ups and press ups.
2 min max for each
77 and 81 respectively.

Running Road 7:25 [5] 2.4 km (3:05 / km)
shoes: Gel-DS Trainer

PFA 4. This went ok but did not feel great before hand and reckon I could have gone faster.
6 PM

Core/ Strength 15:00 [5]

Another session in the gym with Harvey.
5 Pull ups
20 Press ups
500m Row. Repeated with the row dropping by 100m each time finsihing on 100m

Wednesday May 6, 2015 #

5 PM

Running Road 26:28 [2] 5.02 km (5:16 / km) +43m 5:03 / km
shoes: Gel-DS Trainer

Basically a recovery run with Dixon around the edge of Sandhurst. Legs feeling pretty heavy from 36 hours of tabbing attacks and not sleeping yesterday as a welcome back exercise.

Core/ Strength 5:00 [1]

Some pull ups.

Stretching/Rolling/Yoga 10:00 [0]

Monday May 4, 2015 #

3 PM

Running on Paths warm up/down 26:48 [2] 5.29 km (5:04 / km) +19m 4:59 / km
shoes: Gel-DS Trainer

Run on to Barosa and then through the ground to the gym.

Core/ Strength 8:00 [5]
shoes: Gel-DS Trainer

Conditioning session with Harvey and Titman.
Ladder Session Of Burpees, Thursters and Pull-ups
2 of each, then 4, 6, 8, 10, 12
Nearly made it on to 14 but not quite.

Stretching/Rolling/Yoga 15:00 [0]

Starting to put stretching on here again to try and make myself actually do it.

Sunday May 3, 2015 #

12 PM

Running Road 48:39 [3] 11.76 km (4:08 / km) +110m 3:57 / km
shoes: Gel-DS Trainer

From home to the Church turned left and then all the way over to Whilton left o the top road to the Muscott turn then over to Brockhall and up the bridle path to Little Brington and home. Legs feeling quite good.

Core/ Strength 15:00 [2]

Saturday May 2, 2015 #

4 PM

Core/ Strength 20:00 [3]

Friday May 1, 2015 #

12 PM

Core/ Strength 15:00 [3]

Bit of core while have a break from writing my essay.
C • ? 3
6 PM

Running on Paths tempo 15:13 [4] 4.01 km (3:48 / km) +34m 3:38 / km
shoes: Gel-DS Trainer

Most of Robert's barn loop quite hard to see how my legs and chest were feeling. Chest is still quite tight so only went for 15mins hard as don't want to make it worse before going back to work.

Running on Paths warm up/down 9:41 [1] 1.58 km (6:08 / km)
shoes: Gel-DS Trainer

Short jog around.

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