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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 7 days ending May 31, 2020:

activity # timemileskm+m
  Tabbing2 4:48:14 20.04(14:23) 32.26(8:56) 749
  Running Road3 2:03:33 17.09(7:14) 27.5(4:30) 29
  Cycling1 1:37:17 15.53(6:16) 24.99(3:54) 85
  Core/ Strength2 1:30:53
  Swimming1 21:02 0.19(1:49:33) 0.31(1:08:04)
  Total9 10:20:59 52.85 85.05 863

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MoTuWeThFrSaSu

Sunday May 31, 2020 #

9 AM

Tabbing 2:13:45 intensity: (1:27:49 @1) + (33:47 @2) + (12:09 @3) 15.2 km (8:48 / km) +291m 8:02 / km
ahr:135 max:166 shoes: Boots

Second tab of the weekend, mostly wandering around the area. Dragged Hattie with me this time so had another person to talk to.

Legs felt good again, and feet getting a little better.

Saturday May 30, 2020 #

1 PM

Swimming 21:02 [1] 0.31 km (1:08:04 / km)

A casual splash around in the Ure. We found a great deep section that I think I can go and do some lengths in.
3 PM

Tabbing 2:34:29 intensity: (1:26:45 @1) + (52:23 @2) + (15:21 @3) 17.06 km (9:03 / km) +459m 7:59 / km
ahr:138 max:163 shoes: Boots

Another tab trying to find a bit of climb. Straight over to Beacon hill, then a short loop along the top of the gorge, back down the hill and back almost the way we came.

Nice day with good weather, much more sociable to go with some one.

Thursday May 28, 2020 #

6 PM

Core/ Strength 55:33 [1]
ahr:107 max:144

Weights in the park with Mike again.
Shoulder press. 3 sets of 15 with 30kg. 3 sets of 10 with 40kg. 3 sets of 5 with 50kg.
Deadlift. 3 sets of 10 with 60kg. 3 sets fo 10 with 80kg. 3 sets of 10 with 90kg.
Lunges. 3 sets of 10 forward and 10 back, with 40kg.
Bicep curls.

Wednesday May 27, 2020 #

9 AM

Core/ Strength 35:20 intensity: (22:07 @1) + (12:02 @2) + (1:11 @3)
ahr:133 max:159 shoes: NB M890 Blue

Core session with Lizzie, basically a Legs, Bums and Tums session.

6 PM

Running Road 47:43 intensity: (2:19 @1) + (26:39 @2) + (18:45 @3) 10.62 km (4:30 / km) +28m 4:26 / km
ahr:152 max:163 shoes: NB M890 Blue

A fairly chilled run around London. random route to Westminster bridge, then along the river, a slight diversion through the city and back over tower bridge.

Tuesday May 26, 2020 #

10 AM

Cycling 1:37:17 [1] 24.99 km (3:54 / km) +85m 3:50 / km

Grabbed a Boris bike to get to Wandsworth and back.
6 PM

Running Road intervals 29:57 intensity: (3:41 @1) + (9:12 @2) + (7:40 @3) + (9:24 @4) 6.76 km (4:26 / km) +1m 4:26 / km
ahr:156 max:178 shoes: NB M890 Blue

First interval session in a while.
Warm up - 2km.
20x 30secs on 10 secs off.
Warm down, slowly back to the flat.

The intervals were a little harder than I had expected, I didn't check the session on my watch properly. Thought it would be 30 seconds rest, not 10.

Monday May 25, 2020 #

7 PM

Running Road 45:53 intensity: (2:22 @1) + (12:57 @2) + (30:34 @3) 10.12 km (4:32 / km)
ahr:155 max:165 shoes: NB M890 Blue

Evening run along the river side, then back through the Russian dock woods and then around Southwark park and back .

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