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Training Log: Schwartz

In the last 7 days:

activity # timemileskm+m
  BIKE3 7:20:00 68.35 110.0
  RUN2 2:45:00 17.15(9:37) 27.6(5:59)
  STRENGTH/CORE2 2:15:00
  OTHERS2 1:20:00
  Total9 13:40:00 85.5 137.6
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Thursday Jan 19 #

5 PM

RUN 45:00 [5] 7.1 km (6:20 / km)

12min warm up
5min runnings drills
6x400m (1.12,1.12,1.11,1,08,1.07,1,08 / 3.00-2.47 min/km) rest. 75sec.
10min cool down
6 PM

BIKE 1:00:00 [4]

8min warm up
4x10min tempo (270-280 watt) rest 2min easy
6min cool down

I can feel that my FTP level has improved since November, my best guess right now is between 315 to 320 watt.

Wednesday Jan 18 #

5 PM

STRENGTH/CORE 1:00:00 [4]

45min TRX class
+ shoulder rehab exercises and more core
6 PM

OTHERS (crosstrainer) 50:00 [2]

Tuesday Jan 17 #

11 AM

RUN 2:00:00 [2] 20.5 km (5:51 / km)

Trailrun with poles
5 PM

BIKE (Spinning) 1:00:00 [5]

Mix (very high) intensity

Monday Jan 16 #

5 PM

OTHERS (crosstrainer) 30:00 [2]

6 PM

STRENGTH/CORE 1:15:00 [3]

15min shoulder rehab exercises
60min full body
My right shoulder is in progress, I hope I soon can swim and row again. Today i did 2x15 chin-ups, pull-ups put still to must pressure on the shoulder, but it was my first chin-ups in a month so I'm optimistic.

Sunday Jan 15 #

10 AM

BIKE (MTB-orienteering ) 5:20:00 [2] 110.0 km (2:55 / km)

4,5h effective cycling time - orienteering posts collection (from the adventure race Kong Vinter)
50min transport cycling

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