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Training Log Archive: Treb

In the 31 days ending Jul 31, 2016:

activity	#	time	miles		km		+m
Running on Paths	12	9:57:58	71.26	(8:23)	114.68	(5:13)	1617
Running Road	12	7:29:32	53.45		86.02		966
Core/ Strength	15	6:09:26	0.66		1.07
Cycling	10	4:20:00
Swimming	3	1:47:42	1.48		2.39
SUP/Surfing	1	1:30:00
Battle PT	1	40:00
Stretching/Rolling/Yoga	1	38:31
The Track	1	24:53	1.71	(14:31)	2.76	(9:01)
Circuits	1	21:44	0.83	(26:06)	1.34	(16:13)
Total	40	33:19:46	129.41		208.26		2583
[1-5]	39	31:43:04

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Saturday Jul 30, 2016 #

5 PM

Running on Paths 48:32 [3] 10.32 km (4:42 / km) +130m 4:25 / km
shoes: Bright Blue Asis

Out through the nature reserve and up the hill to the Lyburn road, followed the track back around and headed back down the hill. Followed a new track to the top of the hill then looped back to camp.

Friday Jul 29, 2016 #

11 AM

Running on Paths 49:10 [2] 5.26 km (9:21 / km) +40m 9:00 / km
shoes: Boots

COs PT. Warm up on the square then a slow run out on to the area. A few partner carries on the field. Continued the slow run to the to the stream everyone had to take a dip and run a short way up the stream. Same route back into camp.

Thursday Jul 28, 2016 #

3 PM

Circuits 21:44 [4] 1.34 km (16:13 / km)
shoes: Bright Blue Asis

Sqn PT strength circuit in the gym. A lot of upper body stuff.

Tuesday Jul 26, 2016 #

3 PM

Battle PT 40:00 [3]
shoes: Boots

Sqn PT over the assault course. Good fun apart from the awful hangover.

Monday Jul 25, 2016 #

8 AM

Cycling 10:00 [1]

Short warm up on the bike.

Core/ Strength 15:44 [2]

Dead lift session.

Core/ Strength 10:00 [2]

A short core session.

3 PM

Running Road 27:26 [3] 5.25 km (5:14 / km) +42m 5:01 / km
shoes: Bright Blue Asis

Squadron PT. A practise PFA for the guys before leave. I was running intervals between the quicker guys and the fatties at the back to try and make them move quicker.

Sunday Jul 24, 2016 #

Note

Taken this last week as a bit of an easy week because my legs were feeling quite tired after the 4 weeks in Cornwall and I was settling back into regimental life.

10 AM

Swimming 39:16 [3]

A morning with Alex. Bit of a warm up followed by some intervals racing head to head.

Saturday Jul 23, 2016 #

10 AM

Running on Paths 34:20 [2] 5.87 km (5:51 / km) +65m 5:33 / km
shoes: Bright Blue Asis

A slow pre breakfast run around the nature reserve. Legs feeling a little tight to start but loosened off by the end.

Core/ Strength 5:09 [3]

Bit of beaver fit on the way back in.

Friday Jul 22, 2016 #

10 AM

Running Road warm up/down 11:07 [3] 1.42 km (7:50 / km) +8m 7:37 / km
shoes: Bright Blue Asis

Jog down to the track.

The Track 24:53 [5] 2.76 km (9:01 / km)
shoes: Bright Blue Asis

COs PT on the Track. This was an odd session. Started with 100m intervals but in between each you had to do 10 burpees and 10 squats, then 200m with the same activities between, the 400m with the burpees and squats before and after. Finished off with 2 best effort 400m.
Felt like I was running quite well but also a bit annoyed that what could have been a good session was turned to a weird cross between intervals and circuits.

Running Road 15:01 [1] 1.1 km (13:39 / km) +13m 12:53 / km
shoes: Bright Blue Asis

Jog back to camp and a little extra.

Thursday Jul 21, 2016 #

4 PM

Core/ Strength 38:34 [3]

Sqn PT on the Beaver fit. A lot of pull-ups and dips.

Wednesday Jul 20, 2016 #

Note
(rest day)

As legs were feeling so tight yesterday and felt dreadful this morning I decided to give them a bit of a rest.

Tuesday Jul 19, 2016 #

8 AM

Running Road warm up/down 2:30 [1]
shoes: Bright Blue Asis

A very short warm up.

Running Road intervals 17:42 [5] 2.62 km (6:45 / km) +8m 6:39 / km
shoes: Bright Blue Asis

A slightly spontaneous interval session with Ali. Laps of the SLUM block best effort. 4 times with varied recovery legs are feeling pretty tried.

Running on Paths warm up/down 23:18 [2] 3.43 km (6:48 / km) +33m 6:29 / km
shoes: Bright Blue Asis

A slow recovery jog around the nature reserve with the POs and Harry.

4 PM

Stretching/Rolling/Yoga 38:31 [0]

Sqn PT. Exactly what I needed loosened legs off really well.

Core/ Strength 6:00 [3]

Monday Jul 18, 2016 #

3 PM

Core/ Strength warm up/down 7:03 [1]

Warm up on the beaver fit and some other bits.

Core/ Strength intervals 25:51 [4] 1.07 km (24:10 / km)
shoes: Bright Blue Asis

Sqn PT on the Beaver fit and mixture of activities in a team format some tyre flipping thrown in.

4 PM

Running on Paths 20:26 [2] 4.45 km (4:36 / km) +18m 4:30 / km
shoes: Bright Blue Asis

A chilled run down to the Swale with some of the POs.

Swimming 10:15 [1]

A bit of a swim in the Swale to cool down.

Running on Paths 17:56 [2] 3.75 km (4:47 / km) +74m 4:21 / km
shoes: Bright Blue Asis

The run back from the bottom of the Valley. Nice route. Picked it up in the final k to see how the legs were feeling.

Sunday Jul 17, 2016 #

6 PM

Running on Paths 1:08:16 [3] 14.03 km (4:52 / km) +117m 4:40 / km
shoes: Bright Blue Asis

A bithday hangover buster in the sun with Willy and Ali. Loop over to East Haddon through some intervals in part way through as well. Started feeling a lot better as the run went on and the alcohol started sweating out.

Friday Jul 15, 2016 #

10 AM

Running on Paths 44:51 [3] 10.0 km (4:29 / km) +105m 4:16 / km
ahr:174 shoes: Bright Blue Asis

Morning run out towards apple and then up to Nobottle through the wood and back to the village. Heart rate seemed to be a little higher than it should have been.

Thursday Jul 14, 2016 #

6 PM

Running on Paths 15:23 [2] 3.11 km (4:57 / km) +15m 4:50 / km
shoes: Bright Blue Asis

Warm up with Ali out across the farmer field then out to the end of the moors.

Running on Paths intervals 19:37 [5] 3.85 km (5:06 / km) +26m 4:56 / km
ahr:190 max:214 shoes: Bright Blue Asis

Some intervals with Ali. Some of the fields at the start had very long grass which made the first couple a little slower. 20 times 30 secs on 30 secs off again. Pushing hard on these. Felt like I was going to vomit a couple of times.

Running on Paths warm up/down 18:11 [1] 2.74 km (6:38 / km) +36m 6:14 / km
shoes: Bright Blue Asis

Slow jog back home via Little Bringtn.

Wednesday Jul 13, 2016 #

2 PM

Running on Paths 1:03:48 [3] 13.65 km (4:40 / km) +215m 4:20 / km
shoes: Bright Blue Asis

A run near Tidworth. Headed out along a footpath that went out a lot further than I thought it would. So started heading west in the hope I would find a footpath back to the training area. Managed to find one in the end after running through a weird travellers site. Eventually worked out where I was on the training area and started heading back.

Tuesday Jul 12, 2016 #

8 AM

Core/ Strength 25:08 [2]

Another strength session mostly focusing on core but also some pull ups.

Core/ Strength 9:59 [1]

Some lighter core and mobility stuff to try and loosen off.

10 AM

Running Road warm up/down 10:02 [2] 1.91 km (5:15 / km) +29m 4:53 / km
shoes: Bright Blue Asis

Out of the camp and left, up to the road that heads to the coast.

Running on Paths 33:35 [4] 7.68 km (4:22 / km) +154m 3:58 / km
shoes: Bright Blue Asis

Thought I should get some intervals done before lunch while it was sunny.
5 5mins on 5 mins off. Ran these around the loop that goes out to the coast and back up to the airfield.
I think I was running quite well on these.
1. 1.43k mostly down hill on a narrow track.
2 1.2k mostly up hill through St Coulmb minor
3. 1.2k Garmin says this was mostly down hill but it defininitly seemed to be up hill.
4. 1.37k This was the flattest one along the coast. Feeling quite tired by now.
5. 1.27k Up hill to the airfield and the on the flat, Dying by this point.

Running Road 11:11 [1] 1.73 km (6:28 / km) +4m 6:23 / km

Slow jog back to camp.

SUP/Surfing (Surfing) 1:30:00 [1]

This was a bit more of a workout than expected. The waves were bigger than last time so made paddling outa lot more difficult.

Monday Jul 11, 2016 #

1 PM

Cycling warm up/down 25:00 [1]

Core/ Strength 28:26 [3]

Bit of a warm up, then squats built up to 100kg then 3 sets of 4. Followed by deadlifts bult up to 110kg then 3 sets of 5.

Core/ Strength 10:54 [2]

Some core stuff and some pull ups.

7 PM

Running Road 33:19 [2] 6.96 km (4:47 / km) +52m 4:37 / km
shoes: Bright Blue Asis

A slow cruise around the airfield to try and stretch out the legs a little bit.

Sunday Jul 10, 2016 #

8 PM

Running Road 1:00:50 [3] 12.11 km (5:01 / km) +209m 4:37 / km
shoes: Bright Blue Asis

Evening run, once again a slightly different route to the coast. Ran out to the peak of the headland at Porth, some really good views up the coast with some big waves smashing against the rocks.

Saturday Jul 9, 2016 #

8 AM

Cycling 20:00 [2]

I have DOMS from yesterdays lunges so a slow cruise on the Wattbike to try and loosen them off a little bit.

Core/ Strength 22:53 [3]
shoes: Bright Blue Asis

A mixture of stuff again mostly ocre with some pull ups and press ups. Cut the session a little short as my body was feeling quite tired.

8 PM

Running Road 47:46 [3] 9.74 km (4:54 / km) +213m 4:25 / km
ahr:146 max:166 shoes: Bright Blue Asis

Headed out for a short run quite late on. Did the normal route left out of camp and to the coast. Quite a windy evening so some big waves hitting the cliffs. Legs were feeling reasonably good, felt a little heavy on the hills though.

Friday Jul 8, 2016 #

10 AM

Swimming 58:11 [0] 2.39 km (24:22 / km)

Bit of AT down near Newquay. Swimming along the coast and climbing some rocks. Some good bits to jump in off.

2 PM

Cycling warm up/down 20:00 [1]

Short bit on the bike to warm up.

Core/ Strength 31:59 [3]

Some light squats to warm up, then moved in to doing some lunges.
Got up to built up from just the bar to 80kg adding 10kg each time and doing 5reps on each leg. Did a few sets on 80kg.

Core/ Strength 10:54 [2]

Some core and some pull ups and other strength work.

Running Road 29:20 [2] 6.07 km (4:50 / km) +48m 4:39 / km
shoes: Bright Blue Asis

A slow run. Legs were feeling the lunges so this hurt a little more than I thought it would.

Thursday Jul 7, 2016 #

1 PM

Cycling 40:00 [2]

A wattbike to burn out a little but of the hangover from last night.

Core/ Strength 4:02 [2]

Some pull ups and other bits.

8 PM

Running Road 7:38 [2] 1.4 km (5:27 / km) +16m 5:09 / km
shoes: Bright Blue Asis

Warm up heading up the hill to the airfield.

Running Road intervals 20:00 [5] 4.15 km (4:49 / km) +18m 4:43 / km
shoes: Bright Blue Asis

Wasn't feeling too great from last night still but needed to do another interval session this week. So I pussied out a little and went of a short fast one 20reps of 30secs on 30secs off.
Legs were feeling quite good and like they were starting to get used to running quicker again.

Running Road warm up/down 9:22 [1] 1.69 km (5:33 / km)

Jog down the hill and into camp.

Wednesday Jul 6, 2016 #

7 AM

Cycling 20:00 [1]
shoes: Bright Blue Asis

Chilled indoor cycle to ease off my legs.

Core/ Strength 20:00 [2]

7 PM

Running Road 57:00 [3] 11.47 km (4:58 / km) +204m 4:34 / km
shoes: Bright Blue Asis

Took a slightly different route out to the coast this time.

Tuesday Jul 5, 2016 #

2 PM

Core/ Strength 23:12 [1]

An attempt to stretch of and do some mobility.

8 PM

Running Road warm up/down 9:40 [2] 1.78 km (5:26 / km) +26m 5:04 / km
shoes: Bright Blue Asis

Jog up the hill on to the air field.

Running Road intervals 30:00 [5] 7.08 km (4:14 / km) +34m 4:08 / km
ahr:166 max:212 shoes: Bright Blue Asis

15x 90secs on 30 off.
Felt a little sluggish Most of the intervals had a bit of a gradient. Covering just over 400 for all the reps. Heart rate was going up a little high on some of the reps consider I was only covering 400m.
Think I need to do more intervals and get my legs turning over a bit quicker.

Running Road warm up/down 22:49 [1] 4.22 km (5:24 / km) +21m 5:17 / km
shoes: Bright Blue Asis

Slightly longer warm down back around the airfield and then through camp for a bit.

Monday Jul 4, 2016 #

8 AM

Cycling 30:00 [1]

Slow cycle to loosen off the legs a little bit.

Core/ Strength 19:30 [3]

Some pull ups, a load of plank and some other core.

4 PM

Cycling warm up/down 5:00 [1]
shoes: Bright Blue Asis

Once again bored during the afternoon so decided I should head for another session.

Core/ Strength 22:18 [4]

Deadlifts and lunges. Had been planning to do squats but unfortunately the bar rubbed my sunburn.
3 sets of 5 at 120kg. A few sets building up.
Followed by some lunges and some overhead lunges.

Core/ Strength 7:20 [3]

Pull-ups and press-ups. Sets to failure. This session got cut short as I had to go and deal with an issue. One of the people using the sauna managed to get a splinter their arse, and apparently this required an accident report form and a threat to sue.

8 PM

Running Road 26:49 [1] 5.32 km (5:02 / km) +21m 4:57 / km
shoes: Bright Blue Asis

A few slow laps of the camp to loosen off the legs.

Sunday Jul 3, 2016 #

2 PM

Running on Paths 1:27:09 [3] 15.82 km (5:31 / km) +396m 4:54 / km
shoes: Bright Blue Asis

Really nice weather today so headed ou to the coastal path and went for a slightly longer one. Weather was so good I decided to dazzle some of the other people using the path, and went for this years first topless run.

Saturday Jul 2, 2016 #

8 AM

Core/ Strength 24:30 [2]

Strength session. Some dead lifts and lighter squats. Followed by some upper body.

2 PM

Cycling 40:00 [2]

Afternoon spin.

Running on Paths 53:26 [3] 10.72 km (4:59 / km) +193m 4:34 / km
shoes: Bright Blue Asis

Run out to the coast and north along the coastal path again.

Friday Jul 1, 2016 #

3 PM

Cycling 50:00 [2]

An attempt to clear up my hangover.

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