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Training Log Archive: tommig

In the 7 days ending Feb 17:

activity # timemileskm+m
  Nordic Ski - Classic Style1 3:00:00 10.56(3.5/h) 17.0(5.7/h)
  Cycling6 1:45:44 15.58(6:47) 25.08(4:13) 212
  Run1 53:04 5.39(9:50) 8.68(6:07) 39
  S&C5 44:00
  Nordic Ski - Skating Style 1 20:00 0.62(1.9/h) 1.0(3.0/h)
  Total11 6:42:48 32.16 51.76 251
  [1-5]6 4:04:00
averages - sleep:7.4 weight:76.4kg

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Sunday Feb 17 #

Nordic Ski - Classic Style 3:00:00 [3] 17.0 km (5.7 kph)
shoes: Karhu Centra Classics Optigrip

Classic skiing with Sara, dirty tracks with lots of pine needles and crap. Did really well! Lovely sunny day and beautiful forest.

Nordic Ski - Skating Style 20:00 [3] 1.0 km (3.0 kph)
slept:8.0 shoes: Fischer Freestyle RSC

Quick go at skating skis for Sara, she picked up basics fast!

Saturday Feb 16 #

Note
slept:8.0

Friday Feb 15 #

8 AM

S&C (Day 8/28 full) 10:00 [3]
slept:7.0

Ab crunches x 12, russian twist x 16, 30s plank, butt bridge x 12, crossover crunch x 14, side bridges 12 each, russian twist x 16, bicycle crunches x 14, plank 30s, side bridges x 10 each, bicycle crunches x 14, cobra stretch 30s, spine lumbar twist stretch 30s left, pushup & rotation x 12, spine lumbar twist stretch 30s right.

Pushup & rotation the pushups were maybe not optimal, and bicycle crunches were a struggle.

Thursday Feb 14 #

8 AM

Cycling 9:46 [0] 1.43 km (6:50 / km) +8m 6:38 / km
shoes: Charge Plug 3

S&C (Day 7/28 full) 7:00 [3]
slept:6.5 weight:76.9kg

Jumping jacks 30s, incline pushups x 8, wide arm pushups x 6, pushup and rotation x 4, staggered pushups x 4, decline pushups x 4, wide arm pushups x 6, pushup & rotation x 4, staggered pushups x 4, decline pushups x 6, cobra stretch 30s, chest stretch 30s.

Honest on all pushups. Last 2 decline pushups were a struggle!

Wednesday Feb 13 #

7 AM

S&C (Day 6/28 full) 12:00 [3]
slept:7.5 weight:76kg

Arm scissors 30s, Rhomboid pulls x 14, Tricep kickbacks 6+4, Incline pushups x 6, Side lying floor stretch 30s each, Arm raises x 16, Rhomboid pulls x 12, inchworms x 10, triceps kickbacks 6+4, Incline pushups 6+4, cat cow pose 30s, prone triceps pushups x 14, reclined rhomboid squeezes (feet up) x 12, Prone triceps pushups x 14, reclined rhomboid squeezes (feet up) x 12, childs pose 30s.

Extended/modified a few of the exercises, pushups felt really strong and managed to get chest right down to bench. Legs ache a bit after yesterday efforts.
8 AM

Cycling 23:01 [0] 7.34 km (3:08 / km) +26m 3:05 / km
shoes: Charge Plug 3

5 PM

Cycling 13:30 [0] 1.56 km (8:40 / km) +36m 7:46 / km
shoes: Charge Plug 3

Tuesday Feb 12 #

8 AM

Cycling 20:38 [0] 4.92 km (4:12 / km) +104m 3:48 / km
slept:7.0 weight:76.6kg shoes: Charge Plug 3

S&C (Day 5/28 full) 10:00 [3]

Russian Twist x 14, Leg Raises x 14, Butt Bridge x 10, Side bridge x 10 each, ab crunches x 12, russian twist x 14, leg raises x 14, butt bridge x 10, side bridge x 8 each, V-up x 10, pushup and rotation x 10, cobra stretch 30s, spine lumbar twist 30s each.

All good and honest except maybe V-ups. Can get both head and legs simultaneously off floor, but a long way from getting anywhere near my toes with my hands. A shallow V! But pushups stronger now. Progress, progress....
1 PM

Cycling 8:46 [0] 2.09 km (4:12 / km) +6m 4:08 / km
shoes: Charge Plug 3

5 PM

Cycling 30:03 [0] 7.74 km (3:53 / km) +32m 3:48 / km
shoes: Charge Plug 3

7 PM

Run (BOK efforts warm up) 14:18 [0] 2.05 km (6:59 / km) +9m 6:50 / km
shoes: Saucony Guide 10 2017 Grey

Run (BOK Efforts downs) 38:46 [0] 6.63 km (5:51 / km) +30m 5:43 / km
shoes: Saucony Guide 10 2017 Grey

5 x 2 mins (1 min recovery) then 5 x 1 min (1 min recovery). Ran hard first two or three intervals keeping ahead of Phil, then by the 4th was starting to flag and the 5th Phil went past. The minutes seemed long by the end! Was a good session though and great Pizza and chat afterwards.

Monday Feb 11 #

8 AM

S&C (day 4/28 full) 5:00 [3]
slept:8.0 weight:76.2kg

Jumping jacks 30s, Pushups x 4, wide arm pushups x 4, pushup and rotation x 4, staggered pushups x 4, pushups x 4, widearm pushups x 4, pushup and rotation x 4, decline pushups x 4, cobra stretch 30s, chest stretch 30s.

Did all pushups properly, the decline pushups possibly not 100 percent textbook if anything, but still much better than previous time around.

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