Training Log Archive: gauchi

In the 7 days ending Sep 30, 2017:

1:52

0:00

12 PM

run on trail (jog) 35:26 [3] 6.2 km (5:43 / km) +42m 5:32 / km
ahr:111 max:128 slept:6.6 shoes: Salomon sense ride(red)

85rpm
felt muscles tiredness due to late sleeping time

12 PM

run on road (jog) 26:05 [3] 5.5 km (4:45 / km) +12m 4:41 / km
ahr:124 max:156 slept:7.0 weight:55.8kg shoes: Mizuno enigma5(25.5cmW)

86rpm
jog+wind sprint×5

7 AM

run on road (Long jog) 1:14:03 [3] 14.1 km (5:15 / km) +3m 5:15 / km
ahr:119 max:136 slept:7.6 shoes: Salomon sense ride(red)

83rpm
move the knee forward

7 AM

run on trail 48:56 [4] 10.0 km (4:54 / km) +216m 4:25 / km
ahr:148 max:170 slept:7.5 shoes: Salomon sense ride(red)

87rpm
453 416 413 613 522 434 405 404 413 651

run on trail 17:37 [3] 2.2 km (8:00 / km) +15m 7:45 / km
ahr:129 max:156 shoes: Salomon sense ride(red)

leg-raise 20 400m
arm swing 100 400m
squat 20 400m
2 set

8 AM

run on road warm up/down 16:00 [2] 2.0 km (8:00 / km)
shoes: Salomon sense ride(red)

5 PM

strength (Core training) 30:00 [2]

lunge walk
carf-raise
toe-raise
push-up
leg-raise
barefoot

7 AM

strength (Core training) 15:00 [2]
slept:8.0

strength (Core training) 50:00 [2]

Lunge walk
Squat
calf-raise
leg-raise
toe-raise
push-up

7 AM

run on trail 1:28:07 [3] 10.9 km (8:05 / km) +209m 7:23 / km
ahr:98 max:154 slept:7.5

sandal

2 PM

strength (Core training) 20:00 [2]