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Training Log Archive: elgar

In the 7 days ending Feb 2:

activity # timemileskm+m
  Running8 5:29:17 33.71(9:46) 54.25(6:04) 264
  Rowing2 1:00:31 6.9(8:46) 11.1(5:27)
  Bicycling2 33:44 5.05(6:41) 8.12(4:09) 30
  Stretching2 20:00
  Back Therapy Training2 15:00
  Blackroll1 5:00
  Total16 7:43:32 45.65 73.47 294

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MoTuWeThFrSaSu

Sunday Feb 2 #

6 AM

Running 45:06 intensity: (10 @1) + (6 @2) + (8:30 @3) + (6:04 @4) + (30:16 @5) 6.24 km (7:14 / km) +125m 6:34 / km
ahr:162 max:184 shoes: Salomon XA elegante blau/grün

Thursday Jan 30 #

5 AM

Bicycling 15:56 intensity: (2:44 @2) + (13:12 @3) 4.02 km (3:58 / km) +9m 3:55 / km
ahr:125 max:140

4 PM

Running intervals 32:50 intensity: (27 @1) + (10 @2) + (17:46 @3) + (7:22 @4) + (7:05 @5) 5.66 km (5:48 / km)
ahr:148 max:173 shoes: Saucony Triumph iso2 schwarz/s

Laufband, Programm 3 und dann 6, allerdings bei Programm 6 nach 5min abgebrochen, das war zu schwer für mich.

Bicycling 17:48 intensity: (1:44 @1) + (7:40 @2) + (8:24 @3) 4.1 km (4:21 / km) +22m 4:14 / km
ahr:116 max:143

5 PM

Back Therapy Training 10:00 [2]

Wednesday Jan 29 #

5 AM

Running 45:18 intensity: (20 @2) + (13:14 @3) + (18:57 @4) + (12:47 @5) 7.34 km (6:10 / km) +31m 6:03 / km
ahr:156 max:172 shoes: Nike schwarz

2 PM

Rowing 30:10 intensity: (27:52 @1) + (1:34 @2) + (44 @3) 5.7 km (5:18 / km)
ahr:88 max:130

3 PM

Stretching 10:00 [2]

6 PM

Running 50:56 intensity: (13 @1) + (1:36 @2) + (17:50 @3) + (1:15 @4) + (30:02 @5) 8.97 km (5:41 / km) +22m 5:37 / km
ahr:160 max:190 shoes: Nike schwarz

Regen und Wind , vorgesehen war ein langer Lauf aber bei den Wetter habe ich es abgeändert
8 PM

Blackroll 5:00 [1]

Tuesday Jan 28 #

5 AM

Running 29:42 intensity: (6 @1) + (7 @2) + (10:58 @3) + (5:13 @4) + (13:18 @5) 4.54 km (6:33 / km) +6m 6:30 / km
ahr:158 max:183

5 PM

Running warm up/down 10:02 intensity: (6 @1) + (10 @2) + (9:40 @3) + (6 @4) 1.58 km (6:21 / km)
ahr:138 max:151 shoes: Nike schwarz

Running intervals 26:09 intensity: (3 @1) + (5:54 @2) + (18:48 @3) + (1:24 @4) 4.94 km (5:18 / km) +41m 5:05 / km
ahr:129 max:153 shoes: Nike schwarz

4 x 1000
4:11
4:03
4:13
4:17
200m Bahn macht Spaß

Running warm up/down 13:26 intensity: (1:58 @3) + (4:33 @4) + (6:55 @5) 2.43 km (5:32 / km) +5m 5:29 / km
ahr:160 max:175 shoes: Nike schwarz

7 PM

Back Therapy Training 5:00 [3]

Monday Jan 27 #

6 AM

Running 36:01 intensity: (8 @1) + (2:03 @2) + (33:31 @3) + (19 @4) 6.04 km (5:58 / km) +28m 5:50 / km
ahr:137 max:152

1 PM

Rowing 30:21 intensity: (2:27 @1) + (26:58 @2) + (56 @3) 5.4 km (5:37 / km)
ahr:104 max:114

3 PM

Stretching 10:00 [2]

6 PM

Running 39:47 intensity: (8 @1) + (34 @2) + (14:34 @3) + (5:33 @4) + (18:58 @5) 6.51 km (6:06 / km) +7m 6:04 / km
ahr:155 max:186

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