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Training Log Archive: Nat and the Hat

In the 7 days ending Feb 6:

activity # timemileskm+m
  Core/Strength1 1:01:05
  Nordic Skiing 1 1:01:03 6.76(9:01) 10.89(5:36) 25
  Running3 53:58 6.84(7:53) 11.01(4:54) 13
  Stretching1 30:00
  Skating1 19:27 1.95(9:58) 3.14(6:12)
  Total6 3:45:33 15.56 25.04 38
  [1-5]6 3:26:04

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Saturday Feb 6 #

9 AM

Running 16:21 [2] 3.19 km (5:07 / km)
ahr:170 max:186 shoes: New Balance Summit Unknown

10 AM

Skating (Nordic Blades) 19:27 [2] 3.14 km (6:12 / km)

Running 13:36 intensity: (7 @0) + (14 @1) + (30 @2) + (2:05 @3) + (10:40 @4) 2.8 km (4:51 / km)
ahr:147 max:164 shoes: New Balance Summit Unknown

Wednesday Feb 3 #

5 PM

Core/Strength 1:01:05 intensity: (3:49 @0) + (16:13 @1) + (18:05 @2) + (14:40 @3) + (8:18 @4)
ahr:117 max:162

w/u:
5 minutes dynamics
75 "TPG's" (1 TPG = 1 pull up/3 squats)

w/o: 2 x the following circuit continuous
1. 15 deficit push ups on paralettes, 15 Sumo's, 5 squats
2. 30 bicep curls, 15 shoulder press, 15 squats
3. 20 Glute bridges, 20 rows (10 each side), 5 squats
4. 30 floor press, 15 calf raises, 5 squats

w/d:
10 minutes stretching

Tuesday Feb 2 #

4 PM

Running 24:01 [3] 5.02 km (4:47 / km) +13m 4:44 / km
shoes: New Balance Summit Unknown

5k run around the neighbourhood. Fast first split :O
5 PM

Stretching warm up/down 30:00 [1]

Sunday Jan 31 #

10 AM

Nordic Skiing (Classic) 1:01:03 intensity: (15:33 @0) + (31:27 @1) + (11:33 @2) + (2:30 @3) 10.89 km (5:36 / km) +25m 5:33 / km
ahr:92 max:133 shoes: ATOMIC REDSTER C9

Classic ski with Robbie along March/corkstown road trails.

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