Training Log Archive: SchwartzIn the 7 days ending Jan 8, 2017:
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Sunday Jan 8, 2017 #
4 PM
BIKE (Spinning) 1:30:00 [4]
13min warm up
4x 3min tempo/2min AT
3min easy
3x 2min tempo + 2.5min AT + 1.5min Vo2max
3min easy
2x 5min sweet spot + 3min Vo2max + 4min easy
4min vo2max
5min cool down
4x 3min tempo/2min AT
3min easy
3x 2min tempo + 2.5min AT + 1.5min Vo2max
3min easy
2x 5min sweet spot + 3min Vo2max + 4min easy
4min vo2max
5min cool down
Saturday Jan 7, 2017 #
11 AM
RUN (treadmill) 1:30:00 [3] 16.8 km (5:21 / km)
10min warm up - 13.3 km/h
"Uphill"
10min 4% - 12 km/h
10min 6% - 11 km/h
10min 8% - 10 km/h
10min 10% - 9.5 km/h
5min 12% - 9 km/h
5min 13.5% - 8.5 km/h
5min 15.0% - 8 km/h
5min 15.0% - 7 km/h (hike)
"Downhill"
10min -3% - 15 km/h
5min -3% - 16.5 km/h
5min cool down - 12 km/h
Endurance intensity training. The plan was to run the uphill part at an intensity equal to 4.30 min/km on flat asphalt (outdoor) according to Jack Daniels.
"Uphill"
10min 4% - 12 km/h
10min 6% - 11 km/h
10min 8% - 10 km/h
10min 10% - 9.5 km/h
5min 12% - 9 km/h
5min 13.5% - 8.5 km/h
5min 15.0% - 8 km/h
5min 15.0% - 7 km/h (hike)
"Downhill"
10min -3% - 15 km/h
5min -3% - 16.5 km/h
5min cool down - 12 km/h
Endurance intensity training. The plan was to run the uphill part at an intensity equal to 4.30 min/km on flat asphalt (outdoor) according to Jack Daniels.
1 PM
STRENGTH/CORE (core ) 25:00 [3]
TRX (Lunges with raise arm 30xBW + Sprinters start: 15/15 + Single leg lunge: 15/15)
TRX (side bend: 15/15 + crunch: 30 + Body Saw: 15)
Hyperextensions: 30x10kg
Hanging leg raises: 20
Russian twist: 50x5kg
Single leg glute bridge: 20/20
KB side bend: 30/30x16kg
Superman: 40
"brutal mave": 20
TRX (side bend: 15/15 + crunch: 30 + Body Saw: 15)
Hyperextensions: 30x10kg
Hanging leg raises: 20
Russian twist: 50x5kg
Single leg glute bridge: 20/20
KB side bend: 30/30x16kg
Superman: 40
"brutal mave": 20
Friday Jan 6, 2017 #
5 PM
BIKE (Spinning (tri club)) 1:00:00 [2]
12min warm up
3x30sec sprint (530-540 watt). rest 1min
3min easy
4min vo2max (370 watt)
38min recovery (170 watt)
I had tired legs, so I dropped the 25min sweet spot interval, and instead just did some low intensity recovery training.
3x30sec sprint (530-540 watt). rest 1min
3min easy
4min vo2max (370 watt)
38min recovery (170 watt)
I had tired legs, so I dropped the 25min sweet spot interval, and instead just did some low intensity recovery training.
6 PM
OTHERS 30:00 [1]
30min Crosstrainer - recovery training
Thursday Jan 5, 2017 #
5 PM
STRENGTH/CORE 1:05:00 [4]
DB one arm row: 20x30kg, 15x36kg
DB shoulder press: 2x14x18kg
60min TRX class (full body muscles endurance focus)
DB shoulder press: 2x14x18kg
60min TRX class (full body muscles endurance focus)
6 PM
BIKE (Spinning) 1:05:00 [4]
mix intensity (fartlek)
Wednesday Jan 4, 2017 #
5 PM
RUN (treadmill) 1:10:00 [3] 13.6 km (5:09 / km)
5min 13.5 km/h
5min 14 km/h
8x2min (2,4,6,8,10,12,14,15 %)
10min 15% - 6.8 km/h (walk)
8x2min (13,11,9,7,5,3,1 %)
5min -3% - 15 km/h
5min -3% - 16.5 km/h
10min endurance - 13 km/h
A little bit slower than last time, but this time pure endurance intensity training.
Today went my examination in international relations well (B in character), so now I only need an economics exam next Saturday, then I face a 3 week winter vacation before the next semester. This will be used to increase the volume of training, and also including a winter training trip to Norway.
5min 14 km/h
8x2min (2,4,6,8,10,12,14,15 %)
10min 15% - 6.8 km/h (walk)
8x2min (13,11,9,7,5,3,1 %)
5min -3% - 15 km/h
5min -3% - 16.5 km/h
10min endurance - 13 km/h
A little bit slower than last time, but this time pure endurance intensity training.
Today went my examination in international relations well (B in character), so now I only need an economics exam next Saturday, then I face a 3 week winter vacation before the next semester. This will be used to increase the volume of training, and also including a winter training trip to Norway.
6 PM
OTHERS 50:00 [3]
40min Crosstrainer
10min Stair stepper
10min Stair stepper
7 PM
STRENGTH/CORE (Core) 10:00 [3]
Hyperextensions: 30x5kg
Russian twist: 40x8kg
KB side bend: 20/20x20kg
Single leg glute bridge: 20/20xBW
Superman: 40xBW
TRX crunch: 30xBW + TRX Body Saw: 15xBW
Russian twist: 40x8kg
KB side bend: 20/20x20kg
Single leg glute bridge: 20/20xBW
Superman: 40xBW
TRX crunch: 30xBW + TRX Body Saw: 15xBW
Tuesday Jan 3, 2017 #
5 PM
BIKE (Spinning) 1:45:00 [4]
Mix intensity (incl. under/over intervals and 6x30 sec sprint. rest 1min)
7 PM
STRENGTH/CORE (TRX) 45:00 [3]
Monday Jan 2, 2017 #
1 PM
RUN (Trail) 1:30:00 [2] 15.0 km (6:00 / km)
Beach trail run (sand and stone mole) with poles and also some stair running