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Training Log: falafel

In the last 7 days:

activity # timemileskm+m
  Aqua Jog6 7:28:00 3.6(2:04:18) 5.8(1:17:14)
  Cross Trainer3 2:30:30 1000
  S&C6 2:25:08 2.11 3.4
  Cycling3 1:01:00 14.29(4:16) 23.0(2:39)
  Total14 13:24:38 20.01 32.2 1000
  [1-5]13 11:34:02
«
2:46
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TuWeThFrSaSuMo

Sunday Jan 22 #

9 AM

S&C (Rowing) 15:00 [3] 3.4 km (4:25 / km)

Warm Up.
10 AM

Cross Trainer (Stair Climbing) 45:21 intensity: (22 @0) + (4 @1) + (8:49 @2) + (12:22 @3) + (8:27 @4) + (15:17 @5) +1000m
ahr:149 max:169

Tried out a Powermill (stair climber type treadmill)... found I could do efforts without stressing achilles. Requires little movement in ankle whilst glutes do most of work. Did about 7x3min efforts with 2mins easy in between. Had to concentrate as efforts done on max speed (182 spm - taking 2 stairs at a time) - its not a machine you want to fall on!

368 floors climbed.

S&C 20:00 [0]

11 AM

Aqua Jog 1:17:00 [2] 1.0 km (1:17:00 / km)

Saturday Jan 21 #

9 AM

S&C (Rowing) 15:08 intensity: (21 @0) + (2:55 @1) + (9:23 @2) + (2:29 @3)
ahr:120 max:147

10 AM

Cross Trainer 45:06 intensity: (2:08 @0) + (8:18 @1) + (31:51 @2) + (2:07 @3) + (42 @4)
ahr:120 max:151

S&C 30:00 [0]

11 AM

Aqua Jog 1:16:00 [2] 1.0 km (1:16:00 / km)
(injured)

Friday Jan 20 #

10 AM

Cross Trainer 1:00:03 intensity: (2:45 @0) + (9:10 @1) + (33:50 @2) + (13:24 @3) + (54 @4)
ahr:123 max:153

Achilles ok at low rpm. Did some efforts on high resistance using mostly arms.
11 AM

S&C 35:00 [0]

S&C (Rowing) 10:00 [2]

12 PM

Aqua Jog 1:00:00 [2] 0.75 km (1:20:00 / km)
(injured)

Thursday Jan 19 #

12 PM

S&C 20:00 [0]

6 PM

Aqua Jog 1:17:00 [2] 1.0 km (1:17:00 / km)
(injured)

Cycling 20:00 [2] 7.5 km (2:40 / km)

Wednesday Jan 18 #

6 PM

Aqua Jog 1:18:00 [2] 1.0 km (1:18:00 / km)
(injured)

Tuesday Jan 17 #

6 AM

Cycling 21:00 [2] 8.0 km (2:38 / km)

6 PM

Aqua Jog 1:20:00 [2] 1.05 km (1:16:11 / km)
(injured)

Cycling 20:00 [2] 7.5 km (2:40 / km)

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