Training Log Archive: SchwartzIn the 7 days ending Nov 12, 2017:
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Saturday Nov 11, 2017 #
9 AM
KAYAK (Seakayak) 2:00:00 [2] 13.5 km (6.7 kph)
Endurance paddling, very windy conditions (10 m/s)
Friday Nov 10, 2017 #
5 PM
BIKE (Indoor) 1:10:00 [5]
25min progressive warm up
20 x 20sec on / 10 sec off (400 watt)
4min very easy
10 x 40sec on / 20 sec off (380 watt)
4min very easy
10 x 50sec on / 10 sec off (340 watt)
5min cooling down
The plan was also to run a endurance trip today, but I have problem with my hamstring due to a strain or muscle rupture. But I can still bike normally fortunately.
20 x 20sec on / 10 sec off (400 watt)
4min very easy
10 x 40sec on / 20 sec off (380 watt)
4min very easy
10 x 50sec on / 10 sec off (340 watt)
5min cooling down
The plan was also to run a endurance trip today, but I have problem with my hamstring due to a strain or muscle rupture. But I can still bike normally fortunately.
Thursday Nov 9, 2017 #
4 PM
OTHERS (Ski'n'row) 50:00 [4]
Kayakergometer
5min WU (10.6 km/h)
5min - hard effort (12.4 km/h)
Thorax - 10min min
Kayakergometer
5x200m (52-53 sec / 13.6-13.8 km/h). rest 1 easy
1km endurance (10.3 km/h)
Thorax - 15min min
5min WU (10.6 km/h)
5min - hard effort (12.4 km/h)
Thorax - 10min min
Kayakergometer
5x200m (52-53 sec / 13.6-13.8 km/h). rest 1 easy
1km endurance (10.3 km/h)
Thorax - 15min min
5 PM
BIKE (Indoor) 25:00 [4]
20min sweet spot (65 RPM / 275 watt)
5min Cooling down.
5min Cooling down.
STRENGTH/CORE 20:00 [4]
Core and TRX
Wednesday Nov 8, 2017 #
3 PM
SWIM 1:00:00 [2]
4x15min
1. Crawl
2. Swimrun (handpaddels and pull buoy)
3. Adventure race swim (breaststroke and polo crawl)
4. Aqua jogging
1. Crawl
2. Swimrun (handpaddels and pull buoy)
3. Adventure race swim (breaststroke and polo crawl)
4. Aqua jogging
8 PM
BIKE (Indoor) 1:00:00 [4]
20min Warm up (220 watt)
5min Vo2max (365 watt)
10min endurance (190 watt)
20min Team sky sweet spot training (2 x 5min 95 RPM/300 watt + 5min 65 RPM/280 watt)
5min cold down (150 watt)
5min Vo2max (365 watt)
10min endurance (190 watt)
20min Team sky sweet spot training (2 x 5min 95 RPM/300 watt + 5min 65 RPM/280 watt)
5min cold down (150 watt)
Tuesday Nov 7, 2017 #
5 PM
KAYAK (kayakergometer ) 30:00 [4] 5.2 km (10.4 kph)
3 x 500m endurance (10.6 km/h) + 500m stages race pace (12 km/h)
100 easy
50-100-150-200-150-100-50m sprint (14-16 km/h). rest samme distance easy
500m cold down (10 km/h)
100 easy
50-100-150-200-150-100-50m sprint (14-16 km/h). rest samme distance easy
500m cold down (10 km/h)
RUN 30:00 [3] 7.3 km (4:07 / km)
15min endurance (4.25 min/km)
15min half marathon pace (3.43 min/km)
15min half marathon pace (3.43 min/km)
Monday Nov 6, 2017 #
4 PM
BIKE (Indoor) 20:00 [3]
5min WU
15min sweet spot (290 watt)
15min sweet spot (290 watt)
OTHERS (Thorax (skiergometer)) 20:00 [3]
mix of cardio, balance and strength exercises
STRENGTH/CORE 30:00 [4]
TRX and core