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Training Log: shotgunmcos

In the last 7 days:

activity # timemileskm+m
  Kayak Erg2 1:40:00 8.02(4.8/h) 12.9(7.7/h)
  Trek1 1:10:00 3.42(2.9/h) 5.5(4.7/h) 66
  Yoga1 45:00
  Swimming1 34:27 1.12(30:48) 1.8(19:08)
  Concept 2 Erg1 33:30 4.97(8.9/h) 8.0(14.3/h)
  Total6 4:42:57 17.52 28.2 66
  [1-5]6 4:42:50
averages - sleep:8.3
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Tuesday Feb 21 #

12 PM

Yoga 45:00 [2]

Some work with the band today.. ouch hamstrings!

Monday Feb 20 #

12 PM

Swimming 34:27 [4] 1.8 km (19:08 / km)
slept:7.0

2x400 in 6:39, 6:31
3x200 in 3:12, 3:13, 3:18
4x100 in 1:33, 1:36, 1:36, 1:34

Smashed after it. Shoulders and lungs burning. A more consistent pace for the 400s and overall but the effort to do so significant.
9 PM

Kayak Erg 1:00:00 [1] 7.6 km (7.6 kph)

Late session at 36dspm. Easy, listening to easy listening
15 chin ups (5,5,5) and 30 press ups
725/1,450 YTD need to bring some abs into this daily ritual

Sunday Feb 19 #

Trek 1:10:00 [1] 5.5 km (4.7 kph) +66m
shoes: Soloman XA PRO

Walk n the woods with Caz carrying Zoe most of the way i.e 15kg load
2 PM

Kayak Erg 40:00 [1] 5.3 km (8.0 kph)
slept:9.5

Short session at 39dspm while kids have afternoon nap
Weight back on again. Lent starting soon though
15 chin ups (14,1) and 30 press ups
710/1,420 YTD

Barely got 14th rep and last 2 press ups a struggle. Still, monthly goal is 15/30 so on track
8 PM

Concept 2 Erg 33:30 intensity: (7 @0) + (1:15 @1) + (23:43 @2) + (1:38 @3) + (6:47 @4) 8.0 km (14.3 kph)
ahr:149 max:172 shoes: New Balance 1080 Blue

6k Z2 and 2k Z4 just to progress it a bit. Felt good

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Training Targets

Jan 1 – Dec 31 (365d)
Total 600:00:00
actual:38:09:336%
projected:267:50:5344%

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