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Training Log Archive: Treb

In the 31 days ending Jul 31, 2018:

activity # timemileskm+m
  Running on Paths12 14:45:22 87.89(10:04) 141.45(6:16) 4352
  Running Road12 7:40:00 57.46(8:00) 92.48(4:58) 1321
  Walking1 6:34:12 15.12(26:04) 24.34(16:12) 2421
  Core/ Strength4 1:11:33 0.27(4:27:10) 0.43(2:46:01)
  Circuits1 1:09:02 2.32(29:45) 3.73(18:29) 13
  Cycling3 1:01:57
  Rugby1 40:23 1.7(23:45) 2.74(14:46) 17
  Swimming1 30:13 0.73(41:23) 1.17(25:43)
  Total29 33:32:42 165.5 266.34 8125

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Tuesday Jul 31, 2018 #

5 PM

Running Road warm up/down 2:21 [1] 0.51 km (4:36 / km)
shoes: Blue Asics- fuzeX

Slow warm up

Running on Paths intervals 1:06:05 [4] 13.61 km (4:51 / km) +270m 4:25 / km
shoes: Blue Asics- fuzeX

Interval session.

6mins on 3 off
10x 2mins on 1:15off
7:30mis on

Hard session, i tried to make all of the 2mins involve some uphill.

Monday Jul 30, 2018 #

6 PM

Running Road 45:51 intensity: (3:46 @1) + (33:16 @2) + (8:49 @3) 9.62 km (4:46 / km) +168m 4:23 / km
ahr:147 max:163 shoes: Blue Asics- fuzeX

Eveing cruise over Battlebury and then back through Warminster.

Saturday Jul 28, 2018 #

7 PM

Running Road 12:53 [3] 2.83 km (4:33 / km) +14m 4:27 / km

Thursday Jul 26, 2018 #

3 PM

Running Road 40:34 [3] 8.52 km (4:46 / km) +152m 4:22 / km
ahr:157 max:179

Wednesday Jul 25, 2018 #

5 PM

Running on Paths 1:11:02 intensity: (2:24 @1) + (38:36 @2) + (26:11 @3) + (3:21 @4) + (30 @5) 14.52 km (4:53 / km) +304m 4:26 / km
ahr:152 max:175 shoes: Blue Asics- fuzeX

A slightly shorter and faster long run than the last couple of weeks. A route that combined my morning run the other day and the long run I did last week. Very flat to start with and got a little lost in the river meadows, started heading back to the training area and then further out along the bottom of the hills. The footpath then goes straight up the side of a hill, which was a little challenging for my legs. Once at the top came back to camp over the top of the three hills.

Tuesday Jul 24, 2018 #

6 PM

Running on Paths intervals 1:12:04 intensity: (18:35 @1) + (15:26 @2) + (4:57 @3) + (11:54 @4) + (21:12 @5) 13.49 km (5:21 / km) +225m 4:56 / km
ahr:156 max:190 shoes: Blue Asics- fuzeX

Intervals.

Warm up. 12 mins

2x 7 mins on 3 mins off. (1.55k 1.74k)
5x 2 mins on 1 min off.
10x 30secs on 30 off.

warm down 15mins

I think I was a little ambitious when I planned this session. Worked a little too hard on the first 7mins, which was up hill, and regretted it for the rest of the session.

Monday Jul 23, 2018 #

6 AM

Running Road 47:59 intensity: (24:19 @1) + (23:40 @2) 9.37 km (5:07 / km) +80m 4:55 / km
ahr:136 max:148

Morning run before class, went a little further than I had planned.

Thursday Jul 19, 2018 #

2 PM

Cycling warm up/down 21:57 [1]
ahr:122 max:140

Core/ Strength 9:58 [1] 0.02 km (8:44:34 / km)
ahr:100 max:120

5 PM

Running Road tempo 24:48 intensity: (1:08 @1) + (38 @2) + (4:30 @3) + (13:07 @4) + (5:25 @5) 5.95 km (4:10 / km) +121m 3:47 / km
ahr:167 max:183 shoes: Blue Asics- fuzeX

Managed to fit a short run in before an evening lecture. Made it a tempo session to try and get a little more distance with the limited time I had. Managed to get to the top of Battlesbury hill and back.

Wednesday Jul 18, 2018 #

5 PM

Running on Paths long 1:33:53 intensity: (31:58 @1) + (57:01 @2) + (4:54 @3) 18.08 km (5:12 / km) +374m 4:42 / km
ahr:141 max:162 shoes: Blue Asics- fuzeX

Evening long run, a good mix of the hills and flat sections. Had to add on a couple of small loops in the final section to get the distance up.

Tuesday Jul 17, 2018 #

4 PM

Running on Paths warm up/down 1:06:58 intensity: (24:09 @1) + (9:31 @2) + (9:56 @3) + (15:57 @4) + (7:25 @5) 13.52 km (4:57 / km) +184m 4:38 / km
ahr:148 max:181 shoes: Blue Asics- fuzeX

Warm up around one of the estates outside the gate.
3x 5mins on 2 off (1.29k, 1.19k, 1.39k)
8x 45secs on 30off (210m,200m, 230m, 220m, 220m, 210m, 240m, 240m)
3mins off
10mins on. (2.74km)

Warm down back into camp.

Hard session felt better than I thought I would, but legs are feeling very tired now. Speed seemed a little off on the 45s but that might have been because I worked too hard on the 5mins; two of them were up hill.

Rugby 40:23 [1] 2.74 km (14:46 / km) +17m 14:20 / km
ahr:126 max:153 shoes: Blue Asics- fuzeX

Touch rugby with some of the guys. Got dragged into it after I got back from intervals. My legs were completely dead.

Monday Jul 16, 2018 #

6 PM

Core/ Strength 24:04 [1] 0.19 km (2:04:42 / km)
ahr:81 max:109

Core and physio stuff.

Running Road 37:19 intensity: (26:23 @1) + (10:56 @2) 6.88 km (5:25 / km) +94m 5:05 / km
ahr:133 max:149 shoes: Blue Asics- fuzeX

Slow recovery run with Matt. Legs were on fire every time we hit any gradient, but they did feel slightly better by the end.

Sunday Jul 15, 2018 #

11 AM

Running on Paths 1:01:12 intensity: (50:42 @1) + (9:31 @2) + (59 @3) 7.02 km (8:43 / km) +405m 6:46 / km
ahr:131 max:158 shoes: Inov-8 X-talon Blue

Morning run with Willy, from Gramsmere and up a random footpath to the top of the ridge and then down to Silver How, with some very painful legs.

Saturday Jul 14, 2018 #

11 AM

Running on Paths long 2:39:20 intensity: (21:54 @1) + (1:34:36 @2) + (28:07 @3) + (14:05 @4) + (38 @5) 19.06 km (8:22 / km) +1305m 6:14 / km
ahr:147 max:176 shoes: Inov-8 X-talon Blue

Run in the lakes with Willy. From Grasmere to the top of Fairfield, back down to the tarn and all the way down to the A591, straight up Steel Fell. Around the head of the valley to Calf Crag and down the ridge over Gibson Knott, Helm Crag and down into the village. Legs are not used to the long climbs, so struggled to keep up with Willy on the climbs.

Friday Jul 13, 2018 #

6 AM

Running Road 41:32 intensity: (19:33 @1) + (21:59 @2) 7.68 km (5:24 / km) +108m 5:03 / km
ahr:137 max:152 shoes: Asics Bright yellow

Pre-breakfast run with Matt, explored Warminster a bit. Found some nice footpaths along the river.
2 PM

Cycling 30:00 [1]
ahr:110 max:120

Slow spin to try and loosen my legs before some running over the weekend.

Core/ Strength 17:30 [3] 0.07 km (4:17:21 / km)
ahr:106 max:136

Bit of core and some physio stuff.

Thursday Jul 12, 2018 #

5 PM

Running on Paths 51:04 intensity: (27:08 @1) + (23:15 @2) + (41 @3) 9.4 km (5:26 / km) +162m 5:00 / km
ahr:136 max:156 shoes: Asics Bright yellow

Slow evening run with Chris out along the range road and back to camp over the hills.

Wednesday Jul 11, 2018 #

5 PM

Running Road long 1:22:59 intensity: (9:32 @1) + (1:07:08 @2) + (6:19 @3) 16.0 km (5:11 / km) +254m 4:48 / km
ahr:145 max:159 shoes: Asics Bright yellow

A slightly longer run than I had intended exploring Warminster. I just followed the most interesting looking footpath until I got to an Ironage hill fort, from here I noticed I was a long way from Warminster so started heading back. The route back was fairly boring with a slight detour into the Longleat gounds.

Tuesday Jul 10, 2018 #

6 AM

Cycling warm up/down 10:00 [1]
shoes: Asics Bright yellow

Core/ Strength 20:01 [3] 0.15 km (2:12:34 / km)

5 PM

Running on Paths 1:03:54 intensity: (21:38 @1) + (14:23 @2) + (5:22 @3) + (14:47 @4) + (7:44 @5) 12.03 km (5:19 / km) +181m 4:56 / km
ahr:148 max:177 shoes: Asics Bright yellow

Warm up Intervals and warm down.

5 mins on 3 off
8x 2mins on 1 off
3 mins off
5 mins on

First interval was all up hill which meant my legs were screaming for the rest of the session.

Sunday Jul 8, 2018 #

12 PM

Running on Paths 40:52 [1] 6.5 km (6:17 / km) +55m 6:02 / km
shoes: Blue Asics- fuzeX

Run from home. Watch had died so I had to use Strava, it only loads while the phone is on, so lost a couple of k from the first section.

Saturday Jul 7, 2018 #

11 AM

Running Road 44:39 intensity: (1:13 @1) + (5:12 @2) + (8:00 @3) + (13:57 @4) + (16:17 @5) 10.65 km (4:11 / km) +122m 3:58 / km
ahr:167 max:181 shoes: Blue Asics- fuzeX

Loop from home to Harlstone and back through Little Brington.

Friday Jul 6, 2018 #

8 AM

Circuits 1:09:02 [3] 3.73 km (18:29 / km) +13m 18:10 / km
shoes: Blue Asics- fuzeX

CO PT circuit. Three different stations; one all legs, one on the beaver fit, then sprints.

Thursday Jul 5, 2018 #

7 AM

Running Road 31:05 intensity: (2:05 @1) + (28:34 @2) + (26 @3) 6.18 km (5:02 / km) +41m 4:52 / km
ahr:145 max:157 shoes: Blue Asics- fuzeX

Morning run up Borrowdale to Seathwaite and back to the campsite.
1 PM

Swimming 30:13 [2] 1.17 km (25:43 / km)

A swim in Derwent water.

Wednesday Jul 4, 2018 #

10 AM

Walking 6:34:12 [1] 24.34 km (16:12 / km) +2421m 10:49 / km
shoes: Inov-8 X-talon Blue

Walk up Scarfell. Straight up from Langdale then down into Borrowdale.

Tuesday Jul 3, 2018 #

8 AM

Running Road 48:00 intensity: (28:20 @1) + (13:50 @2) + (4:04 @3) + (25 @4) + (1:21 @5) 8.28 km (5:48 / km) +167m 5:16 / km
ahr:136 max:181 shoes: Blue Asics- fuzeX

Morning run for Sqn PT.

Monday Jul 2, 2018 #

6 PM

Running on Paths 58:58 intensity: (41:45 @1) + (17:10 @2) + (3 @3) 9.42 km (6:16 / km) +183m 5:42 / km
ahr:134 max:155 shoes: Inov-8 X-talon Blue

Recce for a Nav ex with Rob. Nearly got kicked by a Donkey.

Sunday Jul 1, 2018 #

8 AM

Running on Paths 1:20:00 [2] 4.8 km (16:40 / km) +706m 9:36 / km
shoes: Inov-8 X-talon Blue

Early morning run/crawl up Kirk Fell. I missed the path so went straight up the side, had a horrible time going over the scree and struggling with how steep it was. The route back down wasn't much better struggled to stay on my feet.

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