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Training Log Archive: Treb

In the 7 days ending Apr 5, 2020:

activity # timemileskm+m
  Running on Paths4 3:37:11 24.5(8:52) 39.44(5:30) 710
  Running Road2 1:49:20 12.53(8:43) 20.17(5:25) 368
  Tabbing1 1:32:23 6.87(13:26) 11.06(8:21) 290
  Cycling1 1:14:59
  Core/ Strength3 59:21
  Total9 9:13:14 43.91 70.67 1368

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MoTuWeThFrSaSu

Sunday Apr 5, 2020 #

4 PM

Running Road 57:00 [3] 10.08 km (5:39 / km) +202m 5:08 / km
ahr:146 max:164

Saturday Apr 4, 2020 #

1 PM

Tabbing 1:32:23 intensity: (57:22 @1) + (35:01 @2) 11.06 km (8:21 / km) +290m 7:23 / km
ahr:133 max:153 shoes: Boots

Easy tab on the back area. Been a little while since I have done anything with weight so didn't go too hard.

Core/ Strength 15:07 [1]

Core, plank and glute stuff. Glutes were feeling quite tired from the tan.

Friday Apr 3, 2020 #

4 PM

Running on Paths long 1:38:43 intensity: (5:53 @1) + (1:10:36 @2) + (19:33 @3) + (2:41 @4) 17.64 km (5:36 / km) +358m 5:05 / km
ahr:150 max:178 shoes: NB M890 Blue

Run with Charlie, ended up being longer than planned but a nice scenic route, with Charlie. we heading towards the Swale and all the way along, following a couple of the random paths, to the steps. Over to Hudswell and then ran pretty randomly across the fields and along the river bed to the road. Finished off by going to the gym to see the guys doing a 24 hour Wattbike ride.

Nice run, legs felt a little sore on the stairs but good through out.

Thursday Apr 2, 2020 #

5 PM

Running Road hills 52:20 intensity: (6:50 @1) + (26:19 @2) + (16:33 @3) + (2:38 @4) 10.09 km (5:11 / km) +166m 4:47 / km
ahr:150 max:175 shoes: NB M890 Blue

Headed out to the back area, long warm up to the the bottom of the snake.
Then I started the hills, 30 secs sprinting up then 30 secs walking down. All the way to the top of the hill, just happened to be 20 sets.
Very hard work for the steep sections in the middle, still struggling to get the pulse rate above 180.

Wednesday Apr 1, 2020 #

4 PM

Cycling 1:14:59 intensity: (1:13:54 @2) + (1:05 @3)

A long and boring one on the Wattbike.
6 PM

Running on Paths 26:12 intensity: (6:27 @1) + (19:03 @2) + (42 @3) 4.09 km (6:24 / km) +60m 5:58 / km
ahr:142 max:159 shoes: Asics Tartheredge Y/B

Very slow jog around the nature reserve.

Tuesday Mar 31, 2020 #

11 AM

Core/ Strength 15:43 [1]

Core before lunch
5 x 1min plank with 30secs recovery
then glute exercises, balance stuff and press ups.
5 PM

Running on Paths 1:00:20 intensity: (7:48 @1) + (16:13 @2) + (16:18 @3) + (20:01 @4) 12.5 km (4:50 / km) +207m 4:28 / km
ahr:158 max:181 shoes: NB M890 Blue

Intervals on the back area, all on undulating gravel tracks with some longer shallow downhills towards the end.
2x 7mins on 3 mins recovery (1.79, 1.76)
5x 2 mins on 1 mins off (0.58, 0.56, 0.58, 0.61, 0.60)
10x 30secs on 30sec off

Felt a lot better than last week, seemed to be able to push myself further, lungs still a little tight but getting back to running at a good pace.

Monday Mar 30, 2020 #

5 PM

Running on Paths 31:56 intensity: (5:27 @1) + (26:02 @2) + (27 @3) 5.2 km (6:08 / km) +86m 5:40 / km
ahr:142 max:157 shoes: NB M890 Blue

Slow one around the nature reserve.

Core/ Strength 28:31 intensity: (10:50 @1) + (10:57 @2) + (6:29 @3) + (15 @4)
ahr:143 max:173 shoes: Inov8 X Talon - Green

Core session straight after the run.

Started with 5sets of
10 squats 20kg
30 lunges 20kg
5 pull ups
10 tyre flips

then 5 sets of
10 shoulder press, 5 single leg squats on each side.

Followed by a small amount of core.

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