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Training Log Archive: Treb

In the 31 days ending Jan 31:

activity # timemileskm+m
  Running Road9 6:44:13 47.42(8:31) 76.31(5:18) 383
  Running7 5:55:24 41.53(8:33) 66.84(5:19) 77
  XC Skiing2 3:11:46 21.99(8:43) 35.4(5:25) 559
  Running on Paths3 2:20:56 15.55(9:04) 25.02(5:38) 96
  Stretching/Rolling/Yoga9 1:56:04 0.1 0.17
  Core/ Strength6 1:20:14 0.44(3:04:12) 0.7(1:54:27) 1
  Drills2 50:36 0.83(1:00:54) 1.34(37:51) 3
  Walking1 48:59 1.8(27:12) 2.9(16:54) 66
  Cross Trainer/ Stepper1 20:00
  Swimming1 2:39 0.01(5:04:38) 0.01(3:09:17)
  Total32 23:30:51 129.67 208.69 1185
  [1-5]31 21:13:49

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Tuesday Jan 30 #

5 PM

Running Road 51:49 intensity: (7 @0) + (10:59 @1) + (36:02 @2) + (4:41 @3) 10.02 km (5:10 / km) +61m 5:01 / km
ahr:143 max:168 shoes: NB 880v13 White and Black

Evening run, not the best route for the time of day so quite a lot of time running at cars. Through in a couple of efforts on a hill.
9 PM

Stretching/Rolling/Yoga 21:41 intensity: (15:57 @0) + (5:44 @1)
ahr:88 max:114

Monday Jan 29 #

6 PM

Running Road 23:39 intensity: (1:58 @0) + (21:22 @1) + (19 @2) 3.35 km (7:04 / km) +14m 6:55 / km
ahr:122 max:140 shoes: NB 1080 Black ad White

Short jog to Aldi and around the block to find Lily's missing toy. Successful trip.

Drills 19:00 intensity: (10:36 @1) + (6:50 @2) + (1:34 @3) 0.81 km (23:34 / km)
ahr:138 max:164 shoes: NB 1080 Black ad White

3x 10 ski jump
3x 20 dead bug
3x 15 clams
3x 15 glute bridge
3x 15 full crunch

Running Road 7:04 intensity: (6:12 @1) + (52 @2) 0.95 km (7:25 / km) +5m 7:14 / km
ahr:123 max:144 shoes: NB 1080 Black ad White

Jog back from the gym.

Sunday Jan 28 #

9 AM

Running Road 2:01:42 intensity: (3:00 @1) + (1:51:19 @2) + (7:23 @3) 23.58 km (5:10 / km) +155m 5:00 / km
ahr:149 max:162 shoes: NB 880v13 White and Black

First run back in the UK. Lovely morning exploring a little further from Andover. Nice route, hardly any cars about.
3 PM

Walking 48:59 [0] 2.9 km (16:54 / km) +66m 15:10 / km

Friday Jan 26 #

5 AM

Running on Paths 26:37 intensity: (7:51 @1) + (13:58 @2) + (4:13 @3) + (35 @4) 4.63 km (5:45 / km) +15m 5:39 / km
ahr:144 max:178 shoes: NB 880v13 White and Black

Some short sharp hill intervals before a day of travelling.

Wednesday Jan 24 #

1 PM

XC Skiing (Skate) 1:12:19 intensity: (20:47 @1) + (28:21 @2) + (22:46 @3) + (25 @4) 13.36 km (5:25 / km) +220m 5:00 / km
ahr:147 max:173

Found a track a little closer to camp and managed to get in a short ski before putting my skis into the iso for the journey back. A couple of the loops and some hill intervals.

Tuesday Jan 23 #

6 PM

Running Road 44:04 intensity: (5 @0) + (3:28 @1) + (39:46 @2) + (45 @3) 9.05 km (4:52 / km) +44m 4:45 / km
ahr:146 max:158 shoes: NB 880v13 White and Black

A cruise back from the shops in the local town. Bit of a dull run along some very straight roads.
9 PM

Stretching/Rolling/Yoga 6:38 intensity: (1:21 @0) + (5:17 @1) 0.01 km (11:03:20 / km)
ahr:100 max:114

Saturday Jan 20 #

7 AM

Running Road 22:45 intensity: (2:08 @1) + (16:24 @2) + (4:13 @3) 4.55 km (5:00 / km) +16m 4:55 / km
ahr:149 max:162 shoes: NB 880v13 White and Black

A very chilly jog in the morning before going for a dip.
-27 was a little too cold.
9 AM

Swimming 1:38 [3] 0.01 km (2:16:07 / km)

A dunk in the Baltic

Swimming 1:01 [3] 0.0 km (8:28:20 / km)

Second dunk in the Baltic. Air temp -26, so the water was almost warm.

Friday Jan 19 #

6 PM

Running 28:15 intensity: (17:19 @1) + (10:48 @2) + (8 @3) 5.02 km (5:38 / km)
ahr:138 max:156 shoes: NB 880v13 White and Black

First part of the run, disturbed by someone driving into the camp gate.

Running 25:02 intensity: (19:39 @1) + (5:23 @2) 4.51 km (5:33 / km) +3m 5:32 / km
ahr:135 max:144 shoes: NB 880v13 White and Black

Second part of the evening run.

Wednesday Jan 17 #

5 AM

Running 40:39 intensity: (8:21 @1) + (5:03 @2) + (27:15 @3) 7.69 km (5:17 / km) +39m 5:09 / km
ahr:153 max:168 shoes: NB 880v13 White and Black

Approx 6k at tempo. On the treadmill again so not sure how accurate the speeds are.

Sunday Jan 14 #

11 AM

XC Skiing (Skate) 1:59:27 intensity: (25 @0) + (36:20 @1) + (50:10 @2) + (32:32 @3) 22.04 km (5:25 / km) +339m 5:02 / km
ahr:145 max:168

Took advantage of being in Northern Sweden and met up is Yasha for a ski. Bit of a tough re-education, skate meant less admin, but was much harder work. Luckily Yasha did a good amount of the talking so I could suffer in silence. Lovely loops, with a few hills.

Friday Jan 12 #

6 PM

Running Road 54:42 intensity: (44:23 @1) + (9:53 @2) + (26 @3) 9.54 km (5:44 / km) +37m 5:37 / km
ahr:136 max:156 shoes: NB 880v13 White and Black

A slow plod out and about with Rudie.

Thursday Jan 11 #

7 PM

Core/ Strength 25:06 intensity: (8:43 @0) + (15:41 @1) + (42 @2) 0.19 km (2:14:13 / km) +1m 2:10:03 / km
ahr:103 max:149 shoes: NB 880v13 White and Black

Some bits of core as a warm up while waiting for the treadmill to free up.

Running 34:20 intensity: (13:05 @1) + (5:41 @2) + (15:34 @3) 7.01 km (4:54 / km) +10m 4:52 / km
ahr:149 max:168 shoes: NB 880v13 White and Black

Wednesday Jan 10 #

6 PM

Running on Paths 1:02:13 intensity: (2 @0) + (45:08 @1) + (17:03 @2) 10.35 km (6:01 / km) +42m 5:54 / km
ahr:136 max:152 shoes: NB 880v13 White and Black

A casual jog around the back area with some of the guys. Nice loop.
9 PM

Stretching/Rolling/Yoga 10:18 intensity: (6:53 @0) + (3:25 @1) 0.0 km (171:40:00 / km)
ahr:91 max:115

Tuesday Jan 9 #

2 PM

Running on Paths 52:06 intensity: (16:33 @1) + (16:14 @2) + (15:49 @3) + (3:30 @4) 10.04 km (5:11 / km) +39m 5:05 / km
ahr:149 max:179 shoes: NB 880v13 White and Black

A bit of a random interval session. One of the guys out here wanted to be paced on a mile and a half to see what he could get. Afterwards I did 10x 200m with 30 secs recovery followed by a 1km effort.
All on the tracks on the range which were fairly well frozen.

Monday Jan 8 #

5 AM

Core/ Strength 11:59 intensity: (9:45 @0) + (2:14 @1) 0.0 km (199:43:20 / km)
ahr:87 max:122

Some glute bridges and clams.
6 PM

Running Road 27:11 intensity: (3 @0) + (16:12 @1) + (10:56 @2) 5.03 km (5:24 / km) +9m 5:21 / km
ahr:137 max:155 shoes: NB 880v13 White and Black

A chilled jog around camp with Rudie now that the temperature has increased dramatically.

Drills 31:36 intensity: (22:39 @1) + (8:57 @2) 0.53 km (59:31 / km) +3m 58:05 / km
ahr:127 max:155 shoes: NB 880v13 White and Black

Leg session to finish up.
3x 10 lunge
3x 10 rear lunge
3x 10 dynamic lunge
1x 20 dynamic lunge
3x 20 squat jumps
10 box jumps
3x 5 single leg box jumps
3x 20 dead bugs
3x 20 full crunch
2x 1 min plank

Stretching/Rolling/Yoga 13:22 intensity: (4:26 @0) + (8:56 @1) 0.01 km (17:08:12 / km)
ahr:98 max:116

Sunday Jan 7 #

6 PM

Running 1:22:45 intensity: (1:15:12 @1) + (7:33 @2) 15.04 km (5:30 / km)
ahr:135 max:144 shoes: NB 880v13 White and Black

Basically as long as I could handle on the treadmill. It is tedious, the temperature should be going up over then next few days so I might be able to get out for a couple of sessions.
9 PM

Stretching/Rolling/Yoga 7:59 intensity: (1:08 @0) + (6:51 @1) 0.02 km (7:00:11 / km)
ahr:107 max:128

Saturday Jan 6 #

5 AM

Core/ Strength 10:31 intensity: (3:01 @0) + (7:30 @1) 0.14 km (1:16:46 / km)
ahr:110 max:137

7 PM

Running 42:29 intensity: (20 @0) + (25:49 @1) + (3:08 @2) + (11:21 @3) + (1:51 @4) 8.03 km (5:18 / km) +21m 5:14 / km
ahr:142 max:175 shoes: NB 880v13 White and Black

Some up hill sets on the treadmill and a flat 1km effort.

Stretching/Rolling/Yoga 10:10 intensity: (1:25 @0) + (8:45 @1) 0.0 km (42:21:40 / km)
ahr:105 max:126

Friday Jan 5 #

5 AM

Core/ Strength 11:05 intensity: (2:14 @0) + (8:51 @1) 0.13 km (1:22:43 / km)
ahr:109 max:130

6 PM

Running 51:53 intensity: (9 @0) + (22:26 @1) + (28:14 @2) + (1:04 @3) 10.01 km (5:11 / km)
ahr:140 max:160 shoes: NB 880v13 White and Black

Easy and rather dull 10k.

Stretching/Rolling/Yoga 15:10 intensity: (4:41 @0) + (10:29 @1) 0.0 km (84:15:33 / km)
ahr:99 max:121

Thursday Jan 4 #

1 PM

Running 50:01 intensity: (49 @0) + (17:25 @1) + (18:39 @2) + (13:08 @3) 9.54 km (5:15 / km) +4m 5:14 / km
ahr:144 max:167 shoes: NB 880v13 White and Black

8 PM

Stretching/Rolling/Yoga 11:50 intensity: (8:47 @0) + (3:03 @1) 0.09 km (2:14:28 / km)
ahr:88 max:108

Tuesday Jan 2 #

6 PM

Running Road 6:03 intensity: (3:46 @1) + (2:17 @2) 1.02 km (5:57 / km)
ahr:135 max:145 shoes: inov8 F-lite 230 Red

Jog to the gym.

Cross Trainer/ Stepper 20:00 intensity: (57 @1) + (6:47 @2) + (12:03 @3) + (13 @4)
ahr:157 max:173 shoes: inov8 F-lite 230 Red

A 20 min effort on the cross trainer.

Core/ Strength 6:02 intensity: (25 @0) + (5:37 @1) 0.0 km (20:06:40 / km)
ahr:106 max:130 shoes: inov8 F-lite 230 Red

Little bit of core.

Running Road 5:07 intensity: (29 @1) + (4:38 @2) 1.0 km (5:07 / km) +22m 4:37 / km
ahr:146 max:155 shoes: inov8 F-lite 230 Red

Jog back from the gym.

Monday Jan 1 #

4 PM

Running Road 35:04 intensity: (8 @0) + (4:16 @1) + (30:40 @2) 7.22 km (4:51 / km) +15m 4:48 / km
ahr:145 max:154 shoes: NB 880v13 White and Black

Run back from a dog walk to get the ks in. Stopped off on the gym on the way back.

Core/ Strength 15:31 intensity: (4:41 @0) + (10:50 @1) 0.24 km (1:05:28 / km)
ahr:106 max:139 shoes: NB 880v13 White and Black

Running Road 5:03 intensity: (1:34 @1) + (3:29 @2) 1.0 km (5:01 / km) +5m 4:54 / km
ahr:140 max:150 shoes: NB 880v13 White and Black

Jog back from the gym.
9 PM

Stretching/Rolling/Yoga 18:56 intensity: (10:30 @0) + (8:26 @1) 0.03 km (10:52:52 / km)
ahr:92 max:128

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