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Training Log Archive: Treb

In the 31 days ending Aug 31, 2021:

activity # timemileskm+m
  Walking27 37:12:00 87.87(25:24) 141.41(15:47) 2535
  Running on Paths13 12:22:23 84.95(8:44) 136.71(5:26) 1331
  Running Road6 3:38:39 27.95(7:49) 44.97(4:52) 143
  Running Terrain / Mud2 3:33:19 17.34(12:18) 27.9(7:39) 1357
  Core/ Strength5 2:49:40 0.44(6:27:51) 0.7(4:01:00)
  Cycling5 1:25:00 16.05(5:18) 25.83(3:17) 131
  Stretching/Rolling/Yoga2 17:16 0.12(2:24:44) 0.19(1:29:56)
  Drills1 12:28 0.95(13:11) 1.52(8:12) 6
  Total50 61:30:45 235.65(15:40) 379.25(9:44) 5502
  [1-5]37 46:31:23

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Tuesday Aug 31, 2021 #

9 AM

Walking 29:28 [1] 2.03 km (14:31 / km) +25m 13:41 / km
shoes: inov8 F-lite 230 Red

11 AM

Cycling 11:44 [1] 2.97 km (3:57 / km) +34m 3:44 / km

5 PM

Running on Paths 1:18:45 intensity: (20 @0) + (47:33 @1) + (14:38 @2) + (16:04 @3) + (10 @4) 14.63 km (5:23 / km) +170m 5:05 / km
ahr:139 max:169 shoes: Adidas SL20 (Black)

Some hill intervals up the back of Kidlington.

Walking 55:01 [1] 3.96 km (13:53 / km) +36m 13:17 / km
shoes: inov8 F-lite 230 Red

Monday Aug 30, 2021 #

10 AM

Walking 34:16 [1] 1.94 km (17:38 / km) +11m 17:09 / km
shoes: inov8 F-lite 230 Red

2 PM

Core/ Strength 41:15 intensity: (14 @0) + (33:33 @1) + (6:16 @2) + (1:12 @3) 0.34 km (1:59:55 / km)
ahr:124 max:160

Running Road 36:06 intensity: (20:46 @1) + (10:44 @2) + (4:36 @3) 7.13 km (5:04 / km) +42m 4:55 / km
ahr:139 max:156 shoes: NB 880 Blue #2

Easy run.
7 PM

Walking 18:37 [1] 1.18 km (15:47 / km) +2m 15:39 / km
shoes: inov8 F-lite 230 Red

Sunday Aug 29, 2021 #

11 AM

Walking 1:58:14 [0] 8.15 km (14:31 / km) +216m 12:49 / km
shoes: inov8 F-lite 230 Red

Longer one with the dog on the Chilterns.

Walking 3:30 [0] 0.46 km (7:41 / km) +23m 6:08 / km
shoes: inov8 F-lite 230 Red

5 PM

Running on Paths 1:12:31 intensity: (6 @0) + (29:49 @1) + (35:42 @2) + (6:54 @3) 13.3 km (5:27 / km) +137m 5:11 / km
ahr:141 max:166 shoes: NB 880v10 Blue

Got out for an explore and recce of the Green Belt Way near Buckley. Nice area.

Walking 47:10 [0] 3.71 km (12:43 / km) +30m 12:13 / km
shoes: inov8 F-lite 230 Red

Evening one with the dog.
10 PM

Core/ Strength 22:09 [3] 0.14 km (2:44:04 / km)

Saturday Aug 28, 2021 #

10 AM

Walking 1:14:48 [0] 6.08 km (12:18 / km) +33m 11:59 / km
shoes: inov8 F-lite 230 Red

Dog walking.
2 PM

Running on Paths 54:15 intensity: (19:14 @1) + (13:30 @2) + (10:25 @3) + (8:29 @4) + (2:37 @5) 11.02 km (4:55 / km) +69m 4:47 / km
ahr:149 max:183 shoes: Adidas SL20 (Black)

Needed to get out and get some training in so decided to try and take a few crowns on Strava segments. Mixed it up and did a long one to start with, it was just under 5k so pushed the effort up to 5km (19:28). Followed it up with two short ones.
6 PM

Walking 1:05:48 [0] 4.79 km (13:44 / km) +37m 13:13 / km
shoes: inov8 F-lite 230 Red

Recovery dog walk.

Friday Aug 27, 2021 #

1 AM

Cycling 13:08 [4] 5.07 km (2:36 / km) +22m 2:32 / km

Return journey from the station. Pushed it a lot harder to keep warm.
10 AM

Walking 50:32 [0] 3.62 km (13:57 / km) +35m 13:19 / km
shoes: inov8 F-lite 230 Red

Dog walking.
7 PM

Walking 1:23:17 [0] 5.0 km (16:39 / km) +31m 16:09 / km
shoes: inov8 F-lite 230 Red

Dog walking

Thursday Aug 26, 2021 #

5 PM

Cycling 18:28 [3] 5.06 km (3:39 / km) +7m 3:38 / km

The lock was open when I got to it so had to push the pace to try and get my train. Didn't push it hard enough, missed the train by a couple of minutes.

Wednesday Aug 25, 2021 #

11 AM

Walking 4:49:19 [1] 18.02 km (16:03 / km) +513m 14:03 / km
shoes: inov8 F-lite 230 Red

Another long one along to the coast heading in the other direction this time. Nice weather and good views.

Tuesday Aug 24, 2021 #

10 AM

Walking 6:17:05 [1] 20.01 km (18:51 / km) +807m 15:41 / km
shoes: inov8 F-lite 230 Red

A long walk on the coast from the camp site to Barscombe mouth and then to Beer for lunch,

Sunday Aug 22, 2021 #

8 AM

Walking 1:10:30 [0] 5.26 km (13:24 / km) +123m 12:00 / km
shoes: inov8 F-lite 230 Red

Morning dog walk before going to a christening.

Saturday Aug 21, 2021 #

1 PM

Running on Paths 30:25 intensity: (4 @0) + (25:32 @1) + (3:49 @2) + (1:00 @3) 4.95 km (6:08 / km) +75m 5:42 / km
ahr:131 max:159

Friday Aug 20, 2021 #

9 AM

Walking 1:43:54 [3] 4.75 km (21:52 / km) +31m 21:10 / km

2 PM

Cycling 22:49 intensity: (21:48 @1) + (52 @2) + (9 @3) 6.72 km (3:24 / km) +51m 3:16 / km
ahr:123 max:146

Running on Paths 4:57 intensity: (4:46 @1) + (11 @3) 0.38 km (13:08 / km) +10m 11:38 / km
ahr:120 max:141

Running on Paths 54:50 intensity: (25:39 @1) + (5:05 @2) + (7:57 @3) + (10:09 @4) + (6:00 @5) 10.03 km (5:28 / km) +380m 4:36 / km
ahr:150 max:181

Cycling 14:51 intensity: (13:38 @1) + (59 @2) + (14 @3) 5.11 km (2:54 / km) +17m 2:51 / km
ahr:133 max:143

Walking 1:25:47 [3] 6.2 km (13:51 / km) +36m 13:27 / km

Thursday Aug 19, 2021 #

9 AM

Walking 55:35 [3] 2.98 km (18:37 / km) +24m 17:54 / km

Cycling 4:00 intensity: (13 @0) + (3:44 @1) + (3 @3) 0.92 km (4:22 / km)
ahr:105 max:123

6 PM

Running on Paths 32:15 intensity: (14 @0) + (27:02 @1) + (3:20 @2) + (1:39 @3) 5.79 km (5:34 / km) +38m 5:24 / km
ahr:132 max:145

Wednesday Aug 18, 2021 #

7 PM

Running Road 53:57 intensity: (2:07 @1) + (32:41 @2) + (19:09 @3) 12.02 km (4:29 / km) +40m 4:25 / km
ahr:152 max:166 shoes: NB 880v10 Blue

A bit of e tempo heading through New Hinksey across the lake and up Electric road to thr park, a short stint along Botley road then followed the river back to Iffley.
Legs felt a little tight to start with but got better as I went along.
10 PM

Core/ Strength 17:25 [3] 0.21 km (1:22:09 / km)

Tuesday Aug 17, 2021 #

9 AM

Walking 54:42 [0] 3.91 km (13:59 / km) +45m 13:13 / km
shoes: inov8 F-lite 230 Red

4 PM

Running Road 13:44 intensity: (7 @0) + (12:26 @1) + (28 @2) + (43 @3) 2.32 km (5:55 / km)
ahr:127 max:141 shoes: Adidas SL20 (Black)

Heading down to the river and along to the cycle track for some interval. Glutes felt a bit tight from lunges yesterday.

Drills 12:28 intensity: (8:27 @1) + (3:16 @2) + (45 @3) 1.52 km (8:12 / km) +6m 8:03 / km
ahr:129 max:148 shoes: Adidas SL20 (Black)

Drills along the cycle track.

Running on Paths 44:11 intensity: (12:40 @1) + (2:17 @2) + (17:44 @3) + (11:20 @4) + (10 @5) 9.05 km (4:53 / km) +10m 4:51 / km
ahr:154 max:183 shoes: Adidas SL20 (Black)

5 x 1 mile with 3 mins recovery. Aiming to keep the pace under 3:50min/km. I think I actually started feeling better as they went on. Really focusing on the running style during the final one to try and ignore the pain, seemed to work.
5:49, 6:00, 5:53, 5:45, 5:37.

Running Road 12:48 intensity: (2:33 @1) + (8:04 @2) + (2:11 @3) 2.06 km (6:12 / km) +26m 5:51 / km
ahr:143 max:158 shoes: Adidas SL20 (Black)

Slow run/jog back to the house.

Walking 1:04:19 [3] 4.53 km (14:11 / km) +31m 13:43 / km

10 PM

Stretching/Rolling/Yoga 12:12 [1] 0.19 km (1:04:54 / km)

Monday Aug 16, 2021 #

9 AM

Walking 33:42 [0] 1.7 km (19:50 / km) +7m 19:27 / km
shoes: inov8 F-lite 230 Red

1 PM

Stretching/Rolling/Yoga warm up/down 5:04 intensity: (4:15 @0) + (37 @1) + (12 @3) 0.0 km (21:06:40 / km)
ahr:81 max:96

A little mobility and core to warm up.

Core/ Strength 53:51 intensity: (1:01 @0) + (48:19 @1) + (3:02 @2) + (1:29 @3) 0.01 km (112:11:15 / km)
ahr:108 max:151

Core session.
Starting with abs and core, then legs and glutes, then a bit of arms and shoulders.
6 PM

Running on Paths 38:03 intensity: (1 @0) + (27:43 @1) + (8:15 @2) + (2:04 @3) 6.35 km (6:00 / km) +36m 5:50 / km
ahr:132 max:151 shoes: NB 880v10 Blue

A slow one with the dog.

Sunday Aug 15, 2021 #

8 AM

Walking 37:58 [0] 2.45 km (15:28 / km) +27m 14:39 / km
shoes: inov8 F-lite 230 Red

12 PM

Walking 1:10:56 [0] 3.23 km (21:56 / km) +28m 21:02 / km
shoes: inov8 F-lite 230 Red

Saturday Aug 14, 2021 #

1 PM

Running on Paths 2:49:05 intensity: (31:27 @1) + (1:47:22 @2) + (30:16 @3) 30.15 km (5:36 / km) +117m 5:30 / km
ahr:145 max:166 shoes: Inov8 X Talon - Green

This ended up being a lot longer than I thought it would be. Headed south to explore/ recce some of the Oxford Greenbelt Way. A varied route that went past some interesting sights. Pretty much piled in energy wise at the 2 hour makr, luckily there were enough black berries around to revive myself.

Friday Aug 13, 2021 #

10 AM

Walking 47:57 [0] 2.71 km (17:40 / km) +23m 16:57 / km

Core/ Strength 35:00 intensity: (19 @0) + (33:19 @1) + (8 @2) + (1:14 @3) 0.0 km (116:40:00 / km)
ahr:97 max:143 shoes: NB 880v10 Blue

Normal core session.
6 PM

Running on Paths 44:44 intensity: (8 @0) + (31:04 @1) + (11:00 @2) + (2:32 @3) 7.77 km (5:45 / km) +38m 5:37 / km
ahr:133 max:151 shoes: NB 880v10 Blue

Easy run with the dog.

Thursday Aug 12, 2021 #

9 AM

Walking 44:21 [0] 2.81 km (15:47 / km) +31m 14:58 / km
shoes: inov8 F-lite 230 Red

7 PM

Walking 1:06:31 [1] 4.3 km (15:29 / km) +44m 14:44 / km
shoes: inov8 F-lite 230 Red

Wednesday Aug 11, 2021 #

11 AM

Running Terrain / Mud 2:03:09 intensity: (3 @0) + (15:42 @1) + (1:21:35 @2) + (25:49 @3) 16.73 km (7:22 / km) +823m 5:54 / km
ahr:147 max:166 shoes: Inov8 X Talon - Green

Thought it would be good to break up the journey south so headed to the North East Fells. Started out heading up High Pike followed the ridge line to Knott, taking in the little tops on the way. From Knott back down the spur and long the Cumbrian Way before heading to Carrock Fell. Down the side and back to the car park.

Nice couple of hours, legs felt a lot better than yesterday. The weather was a little mixed so spent a bit of time in the clouds.

Tuesday Aug 10, 2021 #

8 AM

Running on Paths 27:36 intensity: (3:32 @1) + (20:37 @2) + (3:27 @3) 5.2 km (5:18 / km) +47m 5:05 / km
ahr:144 max:164 shoes: NB 880v10 Blue

A easy run to start the day. Nice to get out and stretch the legs out a little. A bit of an out and back along the river side. The run back up the hill to the house was a little disgusting.
5 PM

Running Terrain / Mud 1:30:10 intensity: (1 @0) + (8:39 @1) + (29:16 @2) + (46:25 @3) + (5:49 @4) 11.17 km (8:04 / km) +534m 6:31 / km
ahr:154 max:174 shoes: Inov8 X Talon - Green

First time out in terrain for a while, and it turns out 7 months of running loops of a flat concrete loop does not make you hill fit.
Headed out to an area north of Gatehouse of Fleet. Had planned on doing some intervals and running hard on the up hills, but it was hard work on the flat terrain as well. Nice run with some good views just struggled in the deep undergrowth. Found a few nice paths on a couple of sections but there were some very slow bits.

Monday Aug 9, 2021 #

9 AM

Walking 57:23 [0] 3.9 km (14:43 / km) +32m 14:08 / km

8 PM

Running on Paths 50:49 intensity: (3:05 @1) + (33:11 @2) + (12:24 @3) + (2:09 @4) 9.01 km (5:39 / km) +194m 5:06 / km
ahr:149 max:178 shoes: Inov8 X Talon - Green

A bit of a leg stretch along the coastal path near the Kirkcudbright ranges and then up to the top of a hill behind them. The coastal path was good fun to run along, but my legs are still not used to hill climbs. Nice to get the legs moving after a day in the car.

Sunday Aug 8, 2021 #

9 AM

Running Road 48:12 intensity: (3 @0) + (2:36 @1) + (45:03 @2) + (30 @3) 10.03 km (4:48 / km) +33m 4:44 / km
ahr:144 max:154 shoes: NB 880v10 Blue

Hangover buster on the lanes around East Packham. Felling a little heavy. Need to start training properly for the half marathon at the end of Sept.

Thursday Aug 5, 2021 #

9 AM

Running on Paths 39:57 intensity: (43 @1) + (8:59 @2) + (13:16 @3) + (9:36 @4) + (7:23 @5) 9.1 km (4:24 / km) +9m 4:22 / km
ahr:166 max:196 shoes: NB 880v10 Blue

Decided it was time to make the legs move a little quicker so did a bit of a warm up then a 5k effort. The route was a little bit random, mostly using the routes I had already used. Legs felt fairly good 18:38 with a little bit of climb and a head wind. Working hard to maintain the pace by the end.

Warm up - 1.36k warm down - 2.74k

Wednesday Aug 4, 2021 #

9 AM

Running Road 31:43 intensity: (3:19 @1) + (26:15 @2) + (2:09 @3) 6.39 km (4:58 / km)
ahr:142 max:152 shoes: NB 880v10 Blue

Pre-breakfast loop again, found a slightly longer loop and had some company so a more chilled pace.

Tuesday Aug 3, 2021 #

9 AM

Running Road 22:09 intensity: (1:02 @1) + (6:25 @2) + (14:42 @3) 5.01 km (4:25 / km) +2m 4:25 / km
ahr:153 max:162 shoes: NB 880v10 Blue

Morning loop near the village. Accidentally found a loop that was exactly 5k.
12 PM

Walking 2:39:55 [1] 11.74 km (13:37 / km) +221m 12:27 / km
shoes: Inov8 X Talon - Green

A walk from Amplforth to Gilling East and then up to the top of the hill that we camped on during the White Rose once and then back to Ampleforth. Nice pub lunch in Gilling East.

Sunday Aug 1, 2021 #

6 PM

Walking 31:25 [0] 1.97 km (15:56 / km) +35m 14:39 / km

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