Saturday Nov 17 |
 | Orienteering race (Sprint) 26:54 [5]3.4 mi (7:54 / mi) | |
| ahr:170 max:177 rhr:45 weight:170lbs |
| WIOL 2 - Course 7
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| Terrain Running warm up/down 15:00 [3]2 km (7:30 / km) | |
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| Warm up for the race |
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Course 7 - Splits |
Thursday Nov 15 |
| Indoor Cycling tempo (Stationary Bike) 1:00:00 [4]13.0 mi (4:36 / mi) | |
| ahr:138 max:158 |
| Indoor cycling.
Hills workout with average to low rpm and high resistence. 63 - 85 rpms
This really feels like a workout now. Should keep the rpms in check no much sense doing 150 rpms sprints. |
Wednesday Nov 14 |
| Rowing intervals (Erg machine) 20:00 [4]5.1 km (3:55 / km) | |
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| Rowing intervals:
2x10 min: 2500 m, 2600 m |
| Circuit Training 40:00 [2] | |
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| 30 mins - abs
10 mins - legs strenght |
Monday Nov 12 |
| Indoor Cycling intervals (Stationary Bike) 1:00:00 [4]13.5 mi (4:27 / mi) | |
| ahr:135 max:164 |
| Indoor cycling.
Intervals with high resistance( 65 - 85 rpms) with sprints to 120 |