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Training Log Archive: Treb

In the 7 days ending May 26, 2019:

activity # timemileskm+m
  Running on Paths4 4:41:55 33.36(8:27) 53.68(5:15) 860
  Core/ Strength3 1:56:09
  Swimming2 1:31:56 2.19(41:58) 3.53(26:05)
  Running Road2 1:26:02 11.73(7:20) 18.88(4:33) 143
  Cycling1 45:00
  Total11 10:21:02 47.28 76.09 1002

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MoTuWeThFrSaSu

Sunday May 26, 2019 #

9 AM

Running on Paths 55:09 [1] 10.02 km (5:30 / km) +53m 5:22 / km
shoes: Inov8 Roadclaw

A slow recovery run getting annoyed with the farmers around Kent for not marking their footpaths correctly.

Saturday May 25, 2019 #

5 PM

Running Road 53:12 [4] 11.87 km (4:29 / km) +26m 4:26 / km
shoes: Inov8 Roadclaw

Running from Lizzie's parents house in Kent. Ended up doing a 10k tempo run around the lanes nearby. Looped through the village twice. Followed by a short warm down.

Friday May 24, 2019 #

6 AM

Swimming 50:25 [3] 1.88 km (26:53 / km)

Early morning swim. A few hundred meters freestyle and then some breaststroke. A few lengths underwater at the end followed by some treading water to finish.
8 AM

Core/ Strength 39:00 [3]

Core session while CO's PT was going on.
A lot of body weight squats, single leg squats, bridges and weighted step ups.
5 PM

Running on Paths 38:11 intensity: (34:11 @3) + (4:00 @4) 7.84 km (4:52 / km) +101m 4:35 / km
shoes: Inov8 Roadclaw

Evening run with Willy to break up the journey south. Whilton road, moors, Brockhall bridle way, through little brington and down the carriage drive. Legs felt pretty crap for most of it.

Beat Willy up a hill. So had my win for the year.

Thursday May 23, 2019 #

6 PM

Core/ Strength 21:34 [1]

Some upper body stuff, and a load of core bits.

Cycling 45:00 [2]

The wattbike in the gym.
Decided to have a rest from running after yesterday.

Wednesday May 22, 2019 #

2 PM

Running on Paths long 2:05:53 [2] 23.21 km (5:25 / km) +471m 4:55 / km
shoes: Inov8 Roadclaw

Long run. Out to the Swale via Hague road, followed the river to the railway track then did the Easby Abbey loop. Followed the river from Richmond to the Hudswell steps and up to the village, once in the village took a right and then the left that follows the edge of the training area. Straight across the Leyburn road and through the woods. Followed the footpath and road to the top of the snake, added a little extra on to last weeks by crossing the training area and following the road back to camp.

A long and quite hilly loop, legs felt reasonably good for most of it, apart from the Huswell steps.

Tuesday May 21, 2019 #

6 AM

Swimming 41:31 [2] 1.65 km (25:10 / km)

5 PM

Running on Paths intervals 1:02:42 intensity: (3:03 @1) + (16:00 @2) + (11:30 @3) + (14:29 @4) + (17:40 @5) 12.61 km (4:58 / km) +234m 4:33 / km
ahr:161 max:190 shoes: Inov8 Roadclaw

Warm up followed by intervals.

6 mins on 3 off.

10x 2mins 1min 15secs off.

2mins 6mins on.

warm down.

Legs felt disgusting on the first few 2mins but started to feel a bit better on the final ones. Luckily the final 6 was mostly down hill so I felt like I had a strong finish.

Monday May 20, 2019 #

2 PM

Core/ Strength 55:35 [2]
shoes: Inov8 Roadclaw

Leg session followed by some core.

Warm up on 40kg front squats.
90kg back squats. 5 sets of 3.
Deadlifts building up to 120kg the 3 sets of 5,

Shoulder press.

Core and some physio stuff.
6 PM

Running Road 32:50 intensity: (3:08 @1) + (11:50 @2) + (13:33 @3) + (4:19 @4) 7.01 km (4:41 / km) +116m 4:20 / km
ahr:152 max:169

A brief run in the evening. Testing a out some new shoes. Legs felt good considering the weights earlier.

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