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Training Log Archive: Treb

In the 7 days ending Jun 9, 2019:

activity # timemileskm+m
  Swimming2 1:31:39 2.27(40:25) 3.65(25:07)
  Running Road4 1:30:00 9.48(9:30) 15.25(5:54) 166
  Core/ Strength2 1:19:59
  The Track3 1:13:35 10.4(7:04) 16.74(4:24) 29
  Cycling1 19:56
  Running on Paths1 11:29 0.74(15:30) 1.19(9:38)
  Total9 6:06:38 22.89 36.83 195

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MoTuWeThFrSaSu

Saturday Jun 8, 2019 #

12 PM

Running Road warm up/down 21:56 [1] 2.04 km (10:46 / km) +10m 10:31 / km
ahr:133 max:160 shoes: Inov8 Roadclaw

The Track race 4:40 [5] 1.54 km (3:02 / km)
ahr:179 max:185 shoes: Orange Spikes

Regimental weekend athletics. First race of the day.
First 1500m I have raced for a while. Pretty happy with the time considering I eased off a bit for the final lap.

Running on Paths 11:29 [1] 1.19 km (9:38 / km)
ahr:135 max:150

Easy jog around between races.

The Track race 11:23 [5] 3.05 km (3:44 / km) +3m 3:43 / km
ahr:183 max:190 shoes: Orange Spikes

Second race of the day.
3k steeple. This was not the quickest I could have run but happy with how I was going over the barriers. Felt like I was doing well off the water jumps as well.

The Track race 17:56 [5] 5.21 km (3:26 / km) +2m 3:26 / km
ahr:181 max:193

Third race fo the day. Legs were very sore. Working hard to keep the gap between me and the winner. He jumped off on the first lap and my legs just couldn't go for it.

Friday Jun 7, 2019 #

6 AM

Swimming 46:52 [1] 1.85 km (25:20 / km)

6 PM

Running Road 15:09 [1] 3.19 km (4:45 / km) +43m 4:27 / km
ahr:146 max:157 shoes: Inov8 Roadclaw

A very easy and short run.

Thursday Jun 6, 2019 #

4 PM

The Track intervals 24:45 [3] 3.5 km (7:05 / km) +24m 6:51 / km
ahr:130 max:173

A bit of a warm up then some floating 300m to practice going over some steeple chase jumps.

Wednesday Jun 5, 2019 #

11 AM

Core/ Strength 23:41 [3]

Bit of time in the gym.
Pull-ups and some other core bits.
6 PM

Running Road 28:42 [2] 5.88 km (4:53 / km) +70m 4:36 / km
ahr:149 max:165

Lap of the town. legs feeling a little stiff from yesterday and monday's weights.

Tuesday Jun 4, 2019 #

6 AM

Swimming 44:47 [1] 1.8 km (24:53 / km)

4 PM

Running Road warm up/down 6:15 [1] 1.01 km (6:12 / km)

The Track 14:51 [5] 3.44 km (4:19 / km)

Arrived at the track a little late for the session so went a bit harder than I had planned ot at least get some running in.

1000 (3min), 800 (2:33), 600 (1:58) 400 (1:09) All with 200m wlak/ jog recovery.

Running Road warm up/down 17:58 [1] 3.13 km (5:44 / km) +45m 5:21 / km

Monday Jun 3, 2019 #

5 PM

Core/ Strength 56:18 [3]

Warm up followed by:
Front squat 2 sets of 5 40kg
Back squats 5 sets of 3. 90kg 95kg for last two.
Deadlifts warm up then 5 sets of 3 120kg

Care for the rest including plank and weighted 24" step ups.

Cycling 19:56 [2]

On the Wattbike

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