Training Log Archive: gauchi

In the 7 days ending Sep 23, 2017:

2:12

0:00

9 AM

strength (Core training) 20:00 [2]

2 PM

run on trail 1:10:00 [2] 8.0 km (8:45 / km) +250m 7:34 / km

sandal

12 PM

run on road (Slow jog) 22:18 [2] 3.7 km (6:02 / km) +10m 5:57 / km
ahr:99 max:110 slept:7.3 weight:55.4kg shoes: Mizuno enigma5(25.5cmW)

8 PM

bike (indoors) 33:11 [4]
ahr:136 max:166

time interval(5+3+1)×2

bike warm up/down (indoors) 5:00 [1]

12 PM

strength (Core training) 22:00 [2]
slept:7.2 weight:55.4kg

Hip lift
Planck
push-up
back extension
Leg-raised
Lunge
Squat

12 PM

strength (Core training) 25:00 [2]
slept:7.3 weight:55.3kg

Hip lift
Planck
push-up
back extension
Leg-raised
Lunge
Squat

9 AM

run on trail warm up/down 22:47 [2] 2.9 km (7:51 / km) +42m 7:20 / km
ahr:116 max:150 slept:7.7 shoes: VJ Sarva D’vil 2 (UK6.5 EUR40)

10 AM

orienteering race (Long) 1:16:07 [5] 10.1 km (7:32 / km) +321m 6:30 / km
ahr:169 max:185 shoes: VJ Sarva D’vil 2 (UK6.5 EUR40)

11 AM

run on trail warm up/down 31:59 [1] 2.1 km (15:14 / km) +3m 15:07 / km
shoes: VJ Sarva D’vil 2 (UK6.5 EUR40)

11 AM

run on trail warm up/down 21:18 [2] 2.9 km (7:21 / km) +87m 6:23 / km
ahr:118 max:150 slept:6.8

orienteering race (Long) 1:11:24 [5] 10.3 km (6:56 / km) +306m 6:02 / km
ahr:171 max:188 shoes: VJ Sarva D’vil 2 (UK6.5 EUR40)

1 PM

run on trail warm up/down 40:00 [1] 4.3 km (9:18 / km)