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Training Log Archive: Treb

In the 7 days ending Oct 25, 2015:

activity # timemileskm+m
  Running on Paths3 2:58:28 23.44(7:37) 37.72(4:44) 762
  Rowing3 1:12:29 0.62 1.0
  Tabbing1 45:00
  Core/ Strength2 45:00
  Cycling2 30:54 6.21 10.0
  Running1 15:17 1.86 3.0
  Total8 6:27:08 32.14 51.72 762

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MoTuWeThFrSaSu

Sunday Oct 25, 2015 #

10 AM

Rowing 15:00 [2]

Attempt to learn some technique

Core/ Strength 30:00 [3]

Few squats. Then
20 Twisted sit ups, 20 russian twists, 1min plank, 20 back raises, 30 heel taps, 10 leg raises. bit of recovery 4 times through.

Saturday Oct 24, 2015 #

4 PM

Running on Paths 1:08:48 [3] 15.28 km (4:30 / km) +248m 4:10 / km
shoes: Inov-8 X-talon Blue

Had to wait until a bit of a gap in the weather to get out so my cast didn't get wet. Headed out of cap and to the north along a track and down the the Purbeck way. Followed it down the hill to Winfrith Newburgh from here followed the road up to the edge of Chaldon Herring and started heading south along a footpath towards the coast, these footpaths were surprisingly difficult to follow but looped back towards Daggers gate and back along a farm track back to camp. Had a couple of places where I had to stop the watch and walk so the cows would stop chasing me.

Friday Oct 23, 2015 #

6 AM

Tabbing 45:00 [3]
shoes: Boots

CO's PT. This session was a multi stand session with the assault course, a tyre flip, casualty drag, stretcher carry and gun run. I couldn't do most of it so just ran along side the first few and got involved in the stretcher run and gun carry.
6 PM

Rowing warm up/down 15:00 [1]
shoes: Asis Hyper Speed 2

Thought it was going to rain so didn't want to risk going for a run and getting the cast wet. Thank god it comes off soon.

Rowing intervals 24:00 [5]

5x 1000m with 1min recovery
A lot harder work than I thought. Tried to keep between 1:40 and 1:50 for the 500m. Not really sure if that is good or not but seemed tough. Will hopefully help to build grip strength back up.

Rowing warm up/down 5:00 [1]

Wednesday Oct 21, 2015 #

11 AM

Rowing warm up/down 10:00 [2]

Early finish to the morning so put in a session before lunch.

Rowing 3:29 [4] 1.0 km (3:29 / km)

Gym triathlon. Rowinf was interesting with the cast on but easier than I thought.

Cycling 15:54 [4] 10.0 km (1:35 / km)
shoes: Asis Hyper Speed 2

10k cycle on the watbike for the second section of the triathlon.

Running 10:17 [3] 3.0 km (3:26 / km)
shoes: Asis Hyper Speed 2

And 3k on the tread mill to finish off.

Running warm up/down 5:00 [1]
shoes: Asis Hyper Speed 2

Tuesday Oct 20, 2015 #

6 AM

Cycling warm up/down 15:00 [1]

Core/ Strength 15:00 [3]

Mixture of core stuff including quite a bit of plank.
5 PM

Running on Paths 1:00:24 [3] 13.2 km (4:35 / km) +164m 4:18 / km
shoes: Asis Hyper Speed 2

Run from Bovington to Lulworth. This ended up being a little longer than I had planned. One of the farmers seems to have decided to remove access from one of the tracks I had planned to follow so I followed the footpath sign to Lulworth which appeared to go the wrong way. I then ended up on a random country lane where a lady on a horse insisted on giving me directions and taking me in to the drive at the end of the lane to ask directions from someone who had not idea. So I ran back to the track (only a 2km diversion) and decided to run up it anyway so picked up the pace in case the farmer appeared until I got back on the footpaths. By this point it was getting pretty dark so the track was not too kind on my ankles.

Monday Oct 19, 2015 #

5 PM

Running on Paths 49:16 [3] 9.24 km (5:20 / km) +350m 4:29 / km
shoes: Asis Hyper Speed 2

Run along the coast from Lulworth over several hills (which are really steep) then back in land on to the next line of hills. From the top back towards West Lulworth along the roads. At this point the others headed back to the car and I ran up the hill back to camp.

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