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Training Log Archive: MCh

In the 7 days ending Dec 9, 2018:

activity	#	time	miles		km		+m
Strength training	4	2:46:09
Running	6	2:10:46	14.09	(9:17)	22.67	(5:46)	222
Elliptical	2	42:26	0.6		0.96
Stair stepper	2	21:28
Rowing	1	10:04
Total	10	6:10:53	14.68		23.63		222

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Sunday Dec 9, 2018 #

11 AM

Elliptical warm up/down 21:26 [1] 0.96 km (2.7 kph)

Strength training (glutes workout) 54:01 [2]

12 PM

Stair stepper 11:19 [3]

42.4 floors climbed

Running (treadmill) 20:00 [4] 3.91 km (5:07 / km) +6m 5:05 / km
shoes: Nike Vomero 13

Saturday Dec 8, 2018 #

11 AM

Running warm up/down (treadmill) 15:01 [2] 2.89 km (5:12 / km)
shoes: Asics DynaFlyte 2

12 PM

Strength training 33:54 [3]

Arms, shoulders, back & abs

Stair stepper 10:09 [2]

1 PM

Rowing warm up/down 10:04 [2]

Friday Dec 7, 2018 #

6 PM

Elliptical warm up/down 21:00 [1]

Elliptical 10' backwards & 10' forward

Strength training 47:40 [2]

Legs, ass & abs

7 PM

Running warm up/down 10:42 [2] 1.97 km (5:26 / km)
shoes: Asics DynaFlyte 2

Thursday Dec 6, 2018 #

8 PM

Running warm up/down (short & easy) 11:01 [1] 1.77 km (6:13 / km) +24m 5:50 / km
shoes: Nike Vomero 13

Short and easy warm up with the guys on -3°

Strength training 30:34 [2]

Some COOL exercises for balance.

9 PM

Running warm up/down (short & easy) 14:01 [1] 2.31 km (6:04 / km) +10m 5:56 / km
shoes: Nike Vomero 13

Short and easy cool down after doing the exercises

Wednesday Dec 5, 2018 #

3 PM

Running (easy trail) 1:00:01 [1] 9.82 km (6:07 / km) +182m 5:36 / km
shoes: Asics DynaFlyte 2

After 2 days of rest, I could run painfree and I'm really happy about it.

Tuesday Dec 4, 2018 #

Note
(injured)

Few days of rest because of my twisted ankle.

Monday Dec 3, 2018 #

Note
(injured)

Few days of rest because of my twisted ankle.

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