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Training Log Archive: Treb

In the 7 days ending Sep 30, 2018:

activity # timemileskm+m
  Tabbing1 3:03:12 9.54(19:12) 15.35(11:56) 456
  Core/ Strength3 1:38:34 0.67 1.08
  Running on Paths2 1:19:09 11.0(7:12) 17.71(4:28) 324
  Cycling2 59:18 1
  Swimming1 50:20 0.89(56:51) 1.42(35:19)
  Running Road1 8:13 1.49(5:31) 2.4(3:25)
  Total8 7:58:46 23.59 37.96 781

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MoTuWeThFrSaSu

Sunday Sep 30, 2018 #

9 AM

Running Road 8:13 [5] 2.4 km (3:25 / km)

A shock PFA to start the day.

Core/ Strength 45:00 [2]

Gym tests.

Thursday Sep 27, 2018 #

3 PM

Tabbing 3:03:12 intensity: (2:32:40 @1) + (26:12 @2) + (4:20 @3) 15.35 km (11:56 / km) +456m 10:23 / km
ahr:126 max:159 shoes: Boots

Thursday tab with the team; 20kg. The guys asked to do a more scenic route this week, so we went off road and up some extra hills in the Swale valley.

Wednesday Sep 26, 2018 #

8 AM

Cycling 17:50 intensity: (16:20 @1) + (1:30 @2)
ahr:129 max:141

A short Watt bike, I had planned on doing a longer session as a bit of cross training but unfortunately a surprise meeting cut it short.
5 PM

Cycling 41:28 intensity: (39:06 @1) + (2:22 @2) +1m
ahr:122 max:148

A second Wattbike, got some extra time in the evening so decided to finish the mornings session.

Core/ Strength 14:33 [1] 0.21 km (1:07:59 / km)
ahr:116 max:140

Core session with some body weight squats and pull-ups.

Tuesday Sep 25, 2018 #

6 AM

Swimming 50:20 [2] 1.42 km (35:19 / km)

Morning swim at the pool, started with some normal lengths then did some slower swimming with trousers and foot weights on, followed by some treading water.
6 PM

Running on Paths 45:36 intensity: (2:13 @1) + (12:00 @2) + (28:10 @3) + (2:04 @4) + (1:09 @5) 10.43 km (4:22 / km) +173m 4:02 / km
ahr:153 max:175

Run around the back area, tried to push the pace a little in a few places. Legs feeling a little heavy after yesterdays squats.

Monday Sep 24, 2018 #

7 AM

Core/ Strength 39:01 [2] 0.86 km (45:13 / km)

Squats and deadlifts.

Started with a body weight warm up.
Then built up to 100kg and 5 sets of 3
Then built up to 130kg on the deadlift. 2 sets of 3 on 120kg 2 on 130kg.

Bit of a warm down.
6 PM

Running on Paths 33:33 intensity: (2:23 @1) + (19:05 @2) + (12:05 @3) 7.28 km (4:37 / km) +151m 4:11 / km
ahr:147 max:159

Short run on the area. Legs a little stiff from this morning.

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