Training Log Archive: Sergej F.

In the 7 days ending Jan 20, 2017:

2:43

0:00

gym workout 1:00:00 [1]

gym workout 25:00 [1]

gym workout 1:00:00 [2]

gym workout 50:00 [3]

gym workout 15:00 [1] 3.2 km (4:41 / km)

gym workout 55:00 [1]

Strength

notes:
sitting press sep leg setting 2 max 60 kg, setting 7 110 kg.
hamstring sep. leg max 30 kg
leg press up sep. leg 52.5 kg

gym workout 40:00 [1]

running 57:00 [3] 8.5 km (6:42 / km)
ahr:148 max:177

gym workout 20:00 [3] 4.5 km (4:27 / km)

gym workout 50:00 [1]

orienteering 1:07:00 [1] 7.5 km (8:56 / km)

running 1:13:48 [2] 15.5 km (4:46 / km)
ahr:137 max:172

some running with anastasia

gym workout 1:24:00 [1]
ahr:110

gym workout 18:00 [3] 4.0 km (4:30 / km)

couple of acceleration on the treadmil

running 1:01:10 [3] 13.5 km (4:32 / km)