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Training Log Archive: Treb

In the 31 days ending Jul 31, 2021:

activity	#	time	miles		km		+m
Walking	6	10:09:01	25.43	(23:57)	40.92	(14:53)	743
Running Road	15	9:14:44	66.71	(8:19)	107.35	(5:10)	812
Running Terrain / Mud	2	6:27:14	19.5	(19:52)	31.38	(12:20)	2595
Core/ Strength	12	6:20:11	1.05		1.69
Running on Paths	9	6:08:29	46.53	(7:55)	74.89	(4:55)	422
Cycling	8	2:31:20	24.26	(6:14)	39.05	(3:53)	245
Stretching/Rolling/Yoga	2	15:35	0.17	(1:33:14)	0.27	(57:56)
Drills	2	7:02	0.25	(28:18)	0.4	(17:35)
Total	40	41:13:36	183.9		295.95		4817
[1-5]	37	35:33:04

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Saturday Jul 31, 2021 #

11 AM

Walking 22:00 [0] 1.65 km (13:19 / km) +17m 12:39 / km
shoes: inov8 F-lite 230 Red

Going to log the dog walks, when I remember, for a little while. To see how many extra kilometres I am getting in.

4 PM

Running on Paths 1:08:21 15.21 km (4:30 / km) +49m 4:25 / km
ahr:153 max:163 shoes: NB 880v10 Blue

Trying to explore a little more of Oxford so headed out into Hinksey and found a decent track that looped back around to the river. Then followed the river all the way back.

7 PM

Walking 1:42:02 [0] 5.8 km (17:35 / km) +29m 17:09 / km
shoes: inov8 F-lite 230 Red

Taking the dog for a wander.

Friday Jul 30, 2021 #

4 PM

Running on Paths 13:56 2.05 km (6:47 / km) +14m 6:34 / km
ahr:124 max:139 shoes: NB 880v10 Blue

Started out with the dog. then realised he really wasn't feeling it so stopped the run and walked him back to the house.

Walking 18:59 1.71 km (11:07 / km) +29m 10:15 / km
ahr:97 max:111 shoes: NB 880v10 Blue

Realised that the dog was still a little broken from the time in the Lkaes, so walked back and dropped him off.

Running Road 36:05 7.19 km (5:01 / km) +34m 4:54 / km
ahr:137 max:149 shoes: NB 880v10 Blue

Getting some extra distance in after dropping the dog off. Decided to explore in the opposite direction to normal. Ended up in a nice park.

Core/ Strength 25:56 [3] 0.24 km (1:48:30 / km)

Thursday Jul 29, 2021 #

5 PM

Running Road 32:31 6.03 km (5:23 / km) +42m 5:13 / km
ahr:139 max:152 shoes: NB 880v10 Blue

Out testing the new heart rate monitor.

Stretching/Rolling/Yoga 9:35 0.01 km (13:18:37 / km)
ahr:87 max:101

Bit of mobility.

Wednesday Jul 28, 2021 #

9 AM

Running Terrain / Mud 2:56:37 [2] 13.34 km (13:14 / km) +1266m 8:59 / km
shoes: Inov8 X Talon - Green

A second day of messing around in the Lakes. This time headed out of Wasdale and up towards Scafell. I decided to take a bit of a random route off the main one that turned out to be a fun scramble. Headed to the top of Symonds Knot, then over to Scafell itself. Both the tops were in cloud so not much to see. Dropped off the western side of Scafell, a really fun decent after the boulder field was done. Nice smotth running all the way to the valley bottom. From there up the side of Illgill Head. Got to the summit just as the rain came in, so a quick turn around and back to the car park.

Tuesday Jul 27, 2021 #

3 PM

Running Terrain / Mud 3:30:37 [2] 18.04 km (11:40 / km) +1329m 8:32 / km
shoes: Inov8 X Talon - Green

Decided I needed to get out of the house so took Roo up to the Lakes and got some hills in. Parked up in Wasdale in the car park at the bottom of Yewbarrow, taking the last parking spot. Followed the foot path straight up, with a small diversion where I had to go and find Roo who had decided he needed to find a stream. Nice day with some good views. Continued to the North end of Yewbarrow and followed the scramble down. Had to do another, much longer, diversion to get Roo again. Once back on track, straight up to Black crag and along to the top of Red Pike. Followed the path around to (the other) Black Crag, then doubled back to Little Scoat Fell. Lovely run down the ridge towards Haycock, until I fell over and dropped the lead. Had to do another diversion and considerable amount of extra climb after Roo decided to go exploring. Up to the top of Haycock and then followed the Bridleway down along the edge of Nether Beck. Short sectiojn on the road back to the car. Nice afternoon/ evening on the hills. Legs struggled a little to begin with but seemed to ease into the climbs.

Monday Jul 26, 2021 #

12 PM

Stretching/Rolling/Yoga 6:00 [1] 0.26 km (23:21 / km)

Short mobility warm-up before the core session.

Core/ Strength 1:08:11 [2] 0.01 km (103:18:29 / km)

Monday core session. Started with PLanks, side plank, mountain climbers, bridge, single leg bridge, dead bug, crunches and pissing dog.

Then moved on to some leg bits. Squats, single leg squats, front lunge, back lunge, side lunge, side leg raise and clams.

Short burner to finish of press-ups and full crunches.

3 PM

Cycling 8:52 [2] 2.56 km (3:28 / km) +33m 3:15 / km

Short bike to the shops.

8 PM

Running on Paths 43:26 [2] 7.91 km (5:30 / km) +53m 5:19 / km
shoes: NB 880v10 Blue

Short run with Roo. A little later than planned but nice to get out.

Sunday Jul 25, 2021 #

4 PM

Walking 1:44:52 [1] 6.85 km (15:18 / km) +86m 14:24 / km
shoes: inov8 F-lite 230 Red

Recce of some of the Oxford Green Belt Way on a dog walk.

Saturday Jul 24, 2021 #

3 PM

Walking 2:36:46 [1] 10.79 km (14:32 / km) +155m 13:34 / km
shoes: inov8 F-lite 230 Red

Nice walk along the Ridgeway with Lizzie and Roo.

Friday Jul 23, 2021 #

4 PM

Running on Paths 44:15 9.67 km (4:34 / km) +67m 4:25 / km
shoes: NB 880v10 Blue

Needed to get out so decided to do some fast running and try to grab some segments near the river. Decided to go for a combination of distances and just see what the legs could do.
Rep one - 600m - 1:51min. Included two, took one crown.
Rep two - 2.2km - 7.58min. Two crowns, one of them a suprise.
Rep three - 300m - 1.08min. No crowns this was brutal on the legs.
Rep four - 400m - 1:36min. No crowns, this one was disgusting.

Glad to get out and get the legs moving,

Thursday Jul 22, 2021 #

11 AM

Running Road 26:19 [1] 4.95 km (5:19 / km) +39m 5:07 / km
shoes: NB 880v10 Blue

A very easy run from home, into Iffley village over the Donnington Bridge and back along the river. Legs are feeling a little tired from yesterday.

Core/ Strength 39:58 [2] 0.72 km (55:31 / km)

Some more core. Slightly different session. Started with Planks, mountain climbers, side plank, dead bugs, hitlers dogs and pissing dog. Had planned on doing some leg work after that, but the first 10 squats changed my mind on that, so did a little arm and back work.

Wednesday Jul 21, 2021 #

7 AM

Core/ Strength 1:48 [1] 0.03 km (1:04:17 / km)
shoes: inov8 F-lite 230 Red

Pull ups in the park. Definitely not as good as I was in Kabul.

4 PM

Core/ Strength 19:40 [2] 0.27 km (1:13:39 / km)

Core:
Press-ups
crunches
squats

Running Road 6:16 [2] 1.23 km (5:06 / km) +6m 4:58 / km
shoes: Adidas SL20 (Black)

Warm-up. A slow one down to the start of hill reps.

Drills 2:30 [1] 0.1 km (25:00 / km)
shoes: Adidas SL20 (Black)

A few drill to loosen the legs up before the first rep.

6 PM

Running Road 49:31 [3] 10.16 km (4:52 / km) +161m 4:31 / km
shoes: Adidas SL20 (Black)

Decided it was a good day to do some hills. Mixed it up a bit and did 3 reps of the hill nearby that takes about a minute and then 2 reps of a hill I hadn't been to before on the other side of Kennington.

Felt good on the 3 shorter ones. It was warm, so pouring with sweat by the end of the three reps. Kept things just below max effort and felt good. 71, 70, 70.

I then took 3 mins active recovery and did a 5 min effort along the river and through Kennington to speed up getting to the bottom of the next hill. Felt like I was moving well, slowed overall by the pedestrian railway bridge I had to get over. 1.24km covered.

Then came the big efforts up Bagley Wood Road and on to Oxford Road, approx 1.9k with 40m climb, starting from the slow down sign in the village and finishing at the 40mph sign at the top of the hill. I tried to keep the average pace under 4mins/km on both reps. Legs felt really good on the first one, but the second was disgusting. I found a nice route back to the bottom through the wood which made things a little more pleasant. 7:30 (3:54) and 7:58. (4:06).

The hardest session I have done for a while.

Running on Paths 29:05 [2] 5.27 km (5:31 / km) +42m 5:19 / km
shoes: Adidas SL20 (Black)

A surprisingly long warm down from the top of the second rep. My legs were close to giving up on me at points. So treated myself to a walk up the stairs on the railway bridge. Longest day I have done for a long time. Felt good to get it done. My legs are struggling now though.

Tuesday Jul 20, 2021 #

3 PM

Core/ Strength 40:25 0.11 km (6:21:17 / km)
ahr:104 max:145

Core session, starting with plank and moving on to bridges and over core bits. Finished with press-ups and full crunches. Managed to get the heart rate monitor working for the first time in a while.

Running Road 35:12 [3] 7.18 km (4:54 / km) +41m 4:46 / km
shoes: NB 880v10 Blue

An easy one to Sandford Lock and back up the river. Feeling a little heavy and sweating buckets.

Monday Jul 19, 2021 #

6 PM

Core/ Strength 15:30 [2] 0.07 km (3:35:17 / km)

Some core to sharpen up before the run. Plank, side plank, mountain climbers and bridges.

Running Road 1:20:23 [1] 14.06 km (5:43 / km) +79m 5:34 / km
shoes: NB 880v10 Blue

Hitting up a slightly longer one. Had the dog agian so some random stops for him to go to the loo. Really nice route along the river and then through some nice woods near Radley. There were also a couple of stops to let the dog cool down in the river. Legs seemed to be feeling good though.

Saturday Jul 17, 2021 #

8 AM

Running Road 38:41 [2] 7.25 km (5:20 / km) +43m 5:11 / km
shoes: NB 880v10 Blue

Took the dog for an early run before the heat of the day. Lovely morning, surprisingly busy down by the river.

Friday Jul 16, 2021 #

6 PM

Running Road 36:35 [2] 7.03 km (5:12 / km) +44m 5:03 / km
shoes: NB 880v10 Blue

A shorter one with the dog, on the Kennington loop and back via the river path.

Cycling 11:04 [1] 3.62 km (3:03 / km) +19m 2:59 / km

A short ride into town to meet up with Matt for a couple of drinks.

11 PM

Cycling 11:16 [3] 3.57 km (3:09 / km) +30m 3:02 / km

The ride back, potentially over cooked this one a little bit.

Thursday Jul 15, 2021 #

12 PM

Core/ Strength 29:30 [2] 0.03 km (15:51:37 / km)

A bit of living room core.

2 PM

Cycling 32:36 [3] 8.64 km (3:47 / km) +46m 3:41 / km

Cycled over to Cowley to collect some meat for the weekend. Made the journey back a bit more of a struggle.

Wednesday Jul 14, 2021 #

2 PM

Running on Paths 31:26 7.18 km (4:23 / km) +29m 4:17 / km
shoes: Adidas SL20 (Black)

Time to get some more intervals in. So headed down to the Kennington cycle path to do some miles. 4x 1 mile with three mins recovery. I was sweating by the end of the warm up and things only got warmer. All reps were 1.65 just over the mile, but basically ran gate to gate.

5:30, 5:29, 5:48 and 5:56.

Hard work from the start, potentially went out a little hard on the first two and suffered on the second two. Felt like I kept the intensity even through out.

Running Road warm up/down 10:25 [1] 2.03 km (5:08 / km)
shoes: Adidas SL20 (Black)

Easy from the house to the interval start point, along the river. Legs were feeling a bit tight so took it easy.

Drills warm up/down 4:32 [1] 0.3 km (15:07 / km)
shoes: Adidas SL20 (Black)

Some easy drills to loosed up the legs a little.

Running Road 14:25 [1] 2.28 km (6:19 / km) +27m 5:58 / km
shoes: Adidas SL20 (Black)

A very slow run/jog back to the house.

Tuesday Jul 13, 2021 #

6 PM

Running Road 36:21 [2] 7.29 km (4:59 / km) +52m 4:49 / km
shoes: NB 880v10 Blue

Running with Roo again. Trying to find some more route options so mixed it up today and headed towards the ring road. Came back via Kennington and the river footpath.

Monday Jul 12, 2021 #

12 PM

Core/ Strength 59:40 [1] 0.12 km (8:21:24 / km)

Hitting the core session to start the week and shake off the hangover from the weekend.
Pretty much the same as last week, with a couple of extra bits added in.

4 PM

Running Road 50:41 [2] 10.16 km (4:59 / km) +62m 4:51 / km
shoes: NB 880v10 Blue

Taking Roo for another run. The furthest we have been so far, but he was a lot better on the lead and seemed to find it fairly easy.
A nice loop, maybe a little too road heavy. Potentially went out a little quick, feeling a bit tired by the end.

Saturday Jul 10, 2021 #

12 AM

Cycling 30:53 [1] 5.57 km (5:33 / km) +41m 5:21 / km

Return journey from dinner. A lot easier on the way back.

Friday Jul 9, 2021 #

7 PM

Core/ Strength 6:30 [3]

Very short core session.

Cycling 22:52 [1] 5.0 km (4:34 / km) +40m 4:24 / km

Cycled over to have dinner at a couple of Lizzie's friend's house. Turns out it involved going up one of the larger hills in Oxford, so not quite as chilled as I had hoped it would be.

Thursday Jul 8, 2021 #

4 PM

Running Road 39:11 [3] 7.5 km (5:13 / km) +120m 4:50 / km
shoes: NB 880v10 Blue

Getting some hill intervals in.
About a km warm up to a hill that seemed suitable. 5 reps with jog down recovery. Each rep was about 300m, and they got harder as they went on. Nice to get the gets moving up hill.
59, 62, 66, 66, 68.
Finished off with a few k along the river and up through the village.

Wednesday Jul 7, 2021 #

9 AM

Walking 3:24:22 [0] 14.12 km (14:28 / km) +428m 12:34 / km
shoes: Boots

Long stroll with Roo on the Ridgeway near Aylesbury. not a bad day.

8 PM

Core/ Strength 17:49 [3] 0.0 km (59:23:20 / km)

Tuesday Jul 6, 2021 #

7 PM

Running on Paths 47:53 [3] 9.4 km (5:06 / km) +43m 4:59 / km
shoes: Adidas SL20 (Black)

A slightly longer warm-up to Donnington bridge, then into some mile reps. I had originally thought about doing k rep but changed it up about 900m into the first one.
First rep was along the river, then found a great cycle way for the other two. Some undulation to make it a little more interesting. Should be a good spot to do intervals in the future.
5:35
5:52
5:41
All with 3mins recovery. Finished with 2 200m efforts on the river path.

Monday Jul 5, 2021 #

4 PM

Core/ Strength 55:14 [2] 0.09 km (10:00:22 / km)

A long core session. Started with set of planks and other ab and back exercises. The a bit of legs, mostly lunges and single leg squats. Third up was a bit of a burner with 10 press-ups and 10 full sits on the minute 10 times, followed by some flutter kicks.

7 PM

Running Road 26:56 [2] 5.2 km (5:11 / km) +34m 5:01 / km
shoes: NB 880v10 Blue

An easy run to loosen off after the core session.

Sunday Jul 4, 2021 #

5 PM

Running on Paths 55:02 [2] 11.0 km (5:00 / km) +85m 4:49 / km
shoes: NB 880v10 Blue

Another easy one exploring both sides of the river, headed down the river to Sandford Lock and the into Kennington for a loop through the park and back over the railbridge, back along the river and over Donnington Bridge.

Saturday Jul 3, 2021 #

7 PM

Running on Paths 35:05 [2] 7.2 km (4:53 / km) +41m 4:44 / km
shoes: NB 880v10 Blue

Evening run to get some ks in. Out to Sandford Lock on the roads then back along the river to Iffley.

Friday Jul 2, 2021 #

12 PM

Cycling 16:25 [2] 5.03 km (3:16 / km) +29m 3:10 / km

Cycle back from the station. Some tough little hills.

Thursday Jul 1, 2021 #

3 PM

Running Road 35:12 7.82 km (4:30 / km) +30m 4:25 / km
shoes: Adidas SL20 (Black)

I had miss judged my afternoon and needed to fit in a run, so decided it would be a good chance to fit in a threshold session. So warmed up on the way to the lock and thought I would just the threshold to town and back. Part way through I thought that I might as well go to the 5k mark.

Ran an 18:24, with a short stop to tie laces at the turn around point. Reasonably happy just need to keep building up the training and get the legs moving again.

Cycling 17:22 [2] 5.07 km (3:26 / km) +8m 3:24 / km

Cycle to the train station. Managed to miss my train.

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