Training Log Archive: SchwartzIn the 7 days ending Jan 15, 2017:
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Sunday Jan 15, 2017 #
10 AM
BIKE (MTB-orienteering ) 5:20:00 [2] 110.0 km (20.6 kph)
4,5h effective cycling time - orienteering posts collection (from the adventure race Kong Vinter)
50min transport cycling
50min transport cycling
Saturday Jan 14, 2017 #
9 AM
RUN 1:00:00 [1] 11.5 km (5:13 / km)
recovery jogging
Friday Jan 13, 2017 #
5 PM
OTHERS 1:00:00 [1]
Crosstrainer - recovery training
Thursday Jan 12, 2017 #
5 PM
RUN 45:00 [5] 8.0 km (5:38 / km)
15min warm-up (incl. 2 fartlek)
5min running drills
3x80m plyometric hill jump
3x20 sec sprint. rest 40 sec
3x80m plyometric hill jump
3x20 sec sprint. rest 40 sec
15min endurance intensity
5min running drills
3x80m plyometric hill jump
3x20 sec sprint. rest 40 sec
3x80m plyometric hill jump
3x20 sec sprint. rest 40 sec
15min endurance intensity
6 PM
BIKE (Spinning) 1:00:00 [4]
8min warm up
16min sweet spot
2min easy
4x4min 60 RPM AT. rest. 2min easy
12min cool down
16min sweet spot
2min easy
4x4min 60 RPM AT. rest. 2min easy
12min cool down
7 PM
STRENGTH/CORE 40:00 [4]
Upper body and core
Wednesday Jan 11, 2017 #
5 PM
BIKE (Spinning) 1:00:00 [4]
10min warm up (incl. 2x1/1min one leg)
24min sweet spot
2min easy
3x4min 60 RPM AT. rest. 2min easy
2min ALL OUT
4min cool down
24min sweet spot
2min easy
3x4min 60 RPM AT. rest. 2min easy
2min ALL OUT
4min cool down
Tuesday Jan 10, 2017 #
5 PM
RUN 1:30:00 [3] 16.1 km (5:35 / km)
48min endurance - asphalt and beach trail
34min urban rogaining (city map, not orienteering map) ((high intensity))
8min cool down jogging
34min urban rogaining (city map, not orienteering map) ((high intensity))
8min cool down jogging
7 PM
STRENGTH/CORE 35:00 [3]
Full body endurance training with body Wright and a training elastic (upper body - mainly back)