Training Log Archive: gauchi

In the 7 days ending Oct 7, 2017:

4:14

0:00

12 PM

run on trail (Field survey) 4:14:06 [2] 18.6 km (13:40 / km) +770m 11:19 / km
slept:6.5 shoes: salomon slab sense ultra 4(whi

12 PM

run on road (jog) 23:56 [3] 4.6 km (5:12 / km) +22m 5:05 / km
ahr:124 max:178 slept:7.0 shoes: Mizuno enigma5(25.5cmW)

windsprint×3
83rpm

12 PM

run on road (jog) 26:48 [3] 5.1 km (5:15 / km) +21m 5:09 / km
ahr:118 max:138 slept:7.0 weight:54.7kg shoes: Mizuno enigma5(25.5cmW)

85rpm

12 PM

run on road (jog) 24:00 [3] 5.0 km (4:48 / km) +15m 4:44 / km
slept:7.2 weight:54.6kg shoes: Mizuno enigma5(25.5cmW)

8 PM

bike intervals 38:23 [4]
ahr:125 max:155

time interval(5+3+1)×2 80-85%

bike warm up/down 14:25 [1]
ahr:82 max:93

12 PM

strength (drill) 25:00 [1]

lunge
walk
skip
march

8 PM

bike (indoors) 45:53 [3]
ahr:117 max:144

12 PM

run on road (Slow jog) 26:50 [2] 4.1 km (6:33 / km) +3m 6:31 / km
ahr:102 max:117 slept:7.2 weight:54.7kg shoes: Mizuno enigma5(25.5cmW)

11 AM

run on road warm up/down 30:31 [2] 4.3 km (7:06 / km) +117m 6:15 / km
ahr:125 max:161 shoes: VJ Sarva D’vil 2 (UK6.5 EUR40)

12 PM

orienteering race (Middle) 41:56 [5] 5.7 km (7:21 / km) +295m 5:51 / km
ahr:166 max:185 slept:7.1 shoes: VJ Sarva D’vil 2 (UK6.5 EUR40)

21:20-4:30 slept

run on road warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: VJ Sarva D’vil 2 (UK6.5 EUR40)

1 PM

run on road (Rest jog) 38:26 [2] 5.8 km (6:38 / km)
shoes: Salomon sense ride(red)

barefoot 10min