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Training Log Archive: Treb

In the 7 days ending Jan 17, 2016:

activity # timemileskm+m
  Running on Paths3 1:50:50 13.33(8:19) 21.46(5:10) 201
  Core/ Strength3 1:27:00
  Running Road1 55:43 7.54(7:24) 12.13(4:36) 198
  Circuits1 36:00
  Skipping2 15:00
  Stretching/Rolling/Yoga1 5:00
  Total6 5:09:33 20.87 33.59 399

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Sunday Jan 17, 2016 #

2 PM

Running on Paths 47:26 [3] 9.24 km (5:08 / km) +94m 4:53 / km
shoes: Inov-8 X-talon Blue

Run with Willy around the fields near Brington. The fields were pretty wet and slippy under the snow.

Saturday Jan 16, 2016 #

10 AM

Skipping warm up/down 5:00 [1]

Core/ Strength 15:00 [2]

Some technique stuff.

Core/ Strength 20:00 [4]

Squats in sets of 3. Built up from 75kg to 95kg.
Deadlifts 3 sets of 5. With 80kg on the first 100kg on the second two.

Stretching/Rolling/Yoga warm up/down 5:00 [1]

4 PM

Running on Paths 28:51 [1] 5.16 km (5:35 / km) +31m 5:26 / km
shoes: Inov-8 X-talon Blue

Slow run.

Friday Jan 15, 2016 #

3 PM

Running on Paths 34:33 [3] 7.06 km (4:54 / km) +76m 4:39 / km
shoes: Inov-8 X-talon Blue

Run with Dixon on the back area of Minley.
4 PM

Skipping warm up/down 10:00 [1]

Core/ Strength warm up/down 7:30 [1]

Warm up before squats and dead lifts.

Core/ Strength 30:00 [3]

First part of this session was squats the second was deadlifts but used the same timings. 50kg for Squats and deadlifts. Aiming to do as many as possible in each set.

10secs recover rest of minute x3
20secs recover rest of minute x3
3mins rest
40secs 1min recovery
40secs

Circuits 36:00 [4]
shoes: Asics Gel-DS Trainer 20 NC

Circuit with Harvey again.
7min as many as possible
2 shuttle runs
10 front squats 40kg
10 shoulders to over head 20kg
5min rest
7mins
20 cal row
15 wall balls
10 pull ups
5mins rest
7mins
10 burpee box jumps
10 knees to elbow
10 (each arm) dumbell cleans 15kg

This session nearly broke me. I was struggling with most of the activities.

Core/ Strength warm up/down 7:00 [1]

Tuesday Jan 12, 2016 #

7 PM

Running Road 20:14 [2] 4.91 km (4:07 / km) +47m 3:56 / km
shoes: Asics Gel-DS Trainer 20 NC

I got very bored while based on Knook camp for a week. So ended up having to run laps of the camp. Ended up doing about 5 laps as a warm up.

Running Road hills 9:33 [4] 1.92 km (4:58 / km) +96m 3:59 / km
shoes: Asics Gel-DS Trainer 20 NC

Bored of laps so decided on a few hill intervals.

Running Road warm up/down 25:56 [2] 5.3 km (4:54 / km) +55m 4:39 / km
shoes: Asics Gel-DS Trainer 20 NC

Core/ Strength 7:30 [2]

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