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Training Log Archive: Treb

In the 7 days ending May 10, 2015:

activity # timemileskm+m
  Running on Paths2 1:11:13 9.08(7:51) 14.61(4:52) 107
  Running Road3 58:57 6.52(9:03) 10.49(5:37) 70
  Core/ Strength5 46:00
  Stretching/Rolling/Yoga3 39:00
  Circuits1 24:00
  The Track1 23:03 3.19(7:14) 5.13(4:30)
  Rowing1 7:00
  Total7 4:29:13 18.78 30.23 177
  [1-5]7 3:50:13

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MoTuWeThFrSaSu

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.

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