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Training Log Archive: Treb

In the 7 days ending May 17, 2015:

activity # timemileskm+m
  Core/ Strength5 2:59:50
  Running on Paths2 57:05 6.89(8:17) 11.09(5:09) 34
  The Track2 56:40 6.69(8:29) 10.76(5:16)
  Running Road3 48:56 5.01(9:46) 8.07(6:04) 15
  Rowing1 30:00
  Swimming1 25:00 0.62(40:14) 1.0(25:00)
  Stretching/Rolling/Yoga3 24:00
  Assault Course1 15:00
  Drills1 5:30 0.23(23:55) 0.37(14:52)
  Total9 7:22:01 19.44 31.29 49
  [1-5]9 6:58:01

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MoTuWeThFrSaSu

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.

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