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Training Log Archive: Treb

In the 7 days ending Oct 25:

activity # timemileskm+m
  Running Road4 2:44:41 20.68(7:58) 33.28(4:57) 146
  Running on Paths2 1:06:43 8.33(8:01) 13.4(4:59) 62
  Core/ Strength2 56:13
  Rowing1 10:07
  Total7 4:57:44 29.01 46.68 209

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Thursday Oct 22 #

9 AM

Running Road 24:29 [1] 5.06 km (4:50 / km) +19m 4:45 / km
shoes: NB M890 Greenish

A very relaxed more leg stretch. A bit of a mix up today, I decided not to run around the fence, and tried to keep my trainers mud free on the roads around camp.
4 PM

Running Road 47:54 intensity: (27:39 @2) + (10:00 @3) + (8:45 @4) + (1:30 @5) 10.15 km (4:43 / km) +52m 4:36 / km
shoes: NB M890 Greenish

Hopefully my final session on this camp. To avoid getting too muddy before packing I hit the roads again, hopefully the camp will survive without me checking the perimeter for a day.
I had planned to do a couple of hill intervals and try a last attempt to claim a couple of segments. This was reasonably successful.

The first interval was a short up hill one, worked hard on it and felt like I had bossed it. Unfortunately the segment started while I was doing a couple of stretches so no crown, not even a trophy.
Got a trophy on the downhill though, which i guess is a little consolation.
I had more success with the second hill. This one is slightly longer, with a gentle gradient to start and a steeper kicker at the end. Three lopps with the hill in, legs were completely dead by end of the third one. Definitely need a rest day.

Wednesday Oct 21 #

11 AM

Core/ Strength 25:02 [2]

Core session in the room of isolation. Plank, bridges and some other core stuff.
4 PM

Running Road 1:00:16 [2] 12.01 km (5:01 / km) +56m 4:54 / km
shoes: inov8 F-lite 230 Red

I saw a gap in the rain, thought it was a good chance to do another couple of laps of the camp. I was wrong, it was pouring from about 5 mins in. The track had become extremely slippy, so I was sliding everywhere and even hit the deck at one point.
Two slow loops and a little extra to get it up to an hour.

Tuesday Oct 20 #

11 AM

Running on Paths 25:03 [2] 5.03 km (4:59 / km) +24m 4:52 / km
shoes: inov8 F-lite 230 Red

Another exciting lap of the camp, legs were feeling quite good Things have not changed the fence is still intact.
4 PM

Running on Paths 41:40 intensity: (28:00 @2) + (2:55 @3) + (3:00 @4) + (7:45 @5) 8.37 km (4:59 / km) +39m 4:52 / km
shoes: NB M890 Greenish

A little bored again so headed out for some intervals on Strava segments again. Managed to take the crowns on two of them, but a fair way down on the other, going to blame it on the mud, but in reality my legs were struggling.

Monday Oct 19 #

2 PM

Rowing warm up/down 10:07 [2]
shoes: inov8 F-lite 230 Red

A short stint on the rowing machine to warm up.

Core/ Strength 31:11 intensity: (20:00 @2) + (6:11 @3) + (5:00 @4)
shoes: inov8 F-lite 230 Red

Another opportunity for a change of scenery in the gym. Started with some plank, 2x 1min on 30secs off, 6x 10secs extended 30secs normal, 30secs rest.
Some other core bits up to about 20mins.
A short burner of pull-ups and kettle bell swings.
Box jumps to finish.

Running Road 32:02 [1] 6.07 km (5:17 / km) +20m 5:12 / km
shoes: inov8 F-lite 230 Red

A slow jog around the camp again, it is still the same, very dull.

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