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Training Log Archive: Treb

In the 7 days ending Jul 10, 2016:

activity

time

miles

Running Road

5:21:14

40.41

(7:57)

65.03

(4:56)

810

Core/ Strength

2:42:08

Cycling

2:15:00

Swimming

58:11

1.48

(39:13)

2.39

(24:22)

Total

11:16:33

41.89

67.42

810

[1-5]

10:18:22

2:30

0:00

» now

Sunday Jul 10, 2016 #

8 PM

Running Road 1:00:50 [3] 12.11 km (5:01 / km) +209m 4:37 / km
shoes: Bright Blue Asis

Evening run, once again a slightly different route to the coast. Ran out to the peak of the headland at Porth, some really good views up the coast with some big waves smashing against the rocks.

Saturday Jul 9, 2016 #

8 AM

Cycling 20:00 [2]

I have DOMS from yesterdays lunges so a slow cruise on the Wattbike to try and loosen them off a little bit.

Core/ Strength 22:53 [3]
shoes: Bright Blue Asis

A mixture of stuff again mostly ocre with some pull ups and press ups. Cut the session a little short as my body was feeling quite tired.

8 PM

Running Road 47:46 [3] 9.74 km (4:54 / km) +213m 4:25 / km
ahr:146 max:166 shoes: Bright Blue Asis

Headed out for a short run quite late on. Did the normal route left out of camp and to the coast. Quite a windy evening so some big waves hitting the cliffs. Legs were feeling reasonably good, felt a little heavy on the hills though.

Friday Jul 8, 2016 #

10 AM

Swimming 58:11 [0] 2.39 km (24:22 / km)

Bit of AT down near Newquay. Swimming along the coast and climbing some rocks. Some good bits to jump in off.

2 PM

Cycling warm up/down 20:00 [1]

Short bit on the bike to warm up.

Core/ Strength 31:59 [3]

Some light squats to warm up, then moved in to doing some lunges.
Got up to built up from just the bar to 80kg adding 10kg each time and doing 5reps on each leg. Did a few sets on 80kg.

Core/ Strength 10:54 [2]

Some core and some pull ups and other strength work.

Running Road 29:20 [2] 6.07 km (4:50 / km) +48m 4:39 / km
shoes: Bright Blue Asis

A slow run. Legs were feeling the lunges so this hurt a little more than I thought it would.

Thursday Jul 7, 2016 #

1 PM

Cycling 40:00 [2]

A wattbike to burn out a little but of the hangover from last night.

Core/ Strength 4:02 [2]

Some pull ups and other bits.

8 PM

Running Road 7:38 [2] 1.4 km (5:27 / km) +16m 5:09 / km
shoes: Bright Blue Asis

Warm up heading up the hill to the airfield.

Running Road intervals 20:00 [5] 4.15 km (4:49 / km) +18m 4:43 / km
shoes: Bright Blue Asis

Wasn't feeling too great from last night still but needed to do another interval session this week. So I pussied out a little and went of a short fast one 20reps of 30secs on 30secs off.
Legs were feeling quite good and like they were starting to get used to running quicker again.

Running Road warm up/down 9:22 [1] 1.69 km (5:33 / km)

Jog down the hill and into camp.

Wednesday Jul 6, 2016 #

7 AM

Cycling 20:00 [1]
shoes: Bright Blue Asis

Chilled indoor cycle to ease off my legs.

Core/ Strength 20:00 [2]

7 PM

Running Road 57:00 [3] 11.47 km (4:58 / km) +204m 4:34 / km
shoes: Bright Blue Asis

Took a slightly different route out to the coast this time.

Tuesday Jul 5, 2016 #

2 PM

Core/ Strength 23:12 [1]

An attempt to stretch of and do some mobility.

8 PM

Running Road warm up/down 9:40 [2] 1.78 km (5:26 / km) +26m 5:04 / km
shoes: Bright Blue Asis

Jog up the hill on to the air field.

Running Road intervals 30:00 [5] 7.08 km (4:14 / km) +34m 4:08 / km
ahr:166 max:212 shoes: Bright Blue Asis

15x 90secs on 30 off.
Felt a little sluggish Most of the intervals had a bit of a gradient. Covering just over 400 for all the reps. Heart rate was going up a little high on some of the reps consider I was only covering 400m.
Think I need to do more intervals and get my legs turning over a bit quicker.

Running Road warm up/down 22:49 [1] 4.22 km (5:24 / km) +21m 5:17 / km
shoes: Bright Blue Asis

Slightly longer warm down back around the airfield and then through camp for a bit.

Monday Jul 4, 2016 #

8 AM

Cycling 30:00 [1]

Slow cycle to loosen off the legs a little bit.

Core/ Strength 19:30 [3]

Some pull ups, a load of plank and some other core.

4 PM

Cycling warm up/down 5:00 [1]
shoes: Bright Blue Asis

Once again bored during the afternoon so decided I should head for another session.

Core/ Strength 22:18 [4]

Deadlifts and lunges. Had been planning to do squats but unfortunately the bar rubbed my sunburn.
3 sets of 5 at 120kg. A few sets building up.
Followed by some lunges and some overhead lunges.

Core/ Strength 7:20 [3]

Pull-ups and press-ups. Sets to failure. This session got cut short as I had to go and deal with an issue. One of the people using the sauna managed to get a splinter their arse, and apparently this required an accident report form and a threat to sue.

8 PM

Running Road 26:49 [1] 5.32 km (5:02 / km) +21m 4:57 / km
shoes: Bright Blue Asis

A few slow laps of the camp to loosen off the legs.

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