Training Log Archive: gauchi

In the 7 days ending Jan 21, 2017:

3:40

0:00

9 AM

run on road (Dash) 40:39 [4] 7.5 km (5:25 / km) +6m 5:24 / km
ahr:148 max:173 slept:6.7 shoes: salomon sonic pro(black)

700～1000m dash×7-8set
I've been a little tired lately.

11 AM

run on road (jog) 41:25 [2] 7.2 km (5:45 / km) +13m 5:42 / km
ahr:118 max:133 shoes: salomon sonic pro(black)

12 PM

swim 25:00 [3] 1.0 km (25:00 / km)
weight:53.6kg

Freestyle

12 PM

run on road (jog) 27:26 [3] 5.3 km (5:11 / km) +17m 5:06 / km
slept:6.0 shoes: Mizuno enigma5(25.5cmW)

6 PM

swim 25:00 [3] 0.75 km (33:20 / km)
slept:6.7

Freestyle

12 PM

run on road (jog) 27:00 [2] 5.8 km (4:39 / km) +25m 4:33 / km
ahr:124 max:159 slept:6.5 shoes: Mizuno enigma5(25.5cmW)

To try to use ham

8 PM

bike intervals (indoors) 43:14 [5]
ahr:138 max:176

(5+3+1min)×3set between 1min rest
85-90% heart rate

12 PM

run on road (jog) 27:52 [3] 5.9 km (4:43 / km) +22m 4:38 / km
ahr:138 slept:6.7 shoes: salomon slab sense ultra 4(whi

To try to use ham

12 PM

strength (Core training) 30:00 [2]
slept:6.7

9 PM

strength 50:00 [2]

Easy muscule training and stretching machine in the gymnasium.

9 AM

run on trail 3:24:26 [4] 22.5 km (9:05 / km) +1880m 6:25 / km
ahr:137 slept:6.8 shoes: salomon slab wings sg(black)

1 PM

run on road warm up/down 16:30 [2] 2.0 km (8:15 / km) +43m 7:27 / km
ahr:129 shoes: salomon slab wings sg(black)