Training Log Archive: SchwartzIn the 7 days ending Dec 3, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
| ||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Dec 3, 2017 #
10 AM
RUN (orienteering ) 55:00 [4] 10.0 km (5:30 / km)
11 AM
STRENGTH/CORE (core) 15:00 [3]
Saturday Dec 2, 2017 #
9 AM
KAYAK (Seakayak) 1:50:00 [1] 11.5 km (6.3 kph)
social low intensity padling
2 PM
RUN (Trail) 1:30:00 [2] 15.6 km (5:46 / km)
Base training - trail
Friday Dec 1, 2017 #
5 PM
BIKE (Indoor) 1:05:00 [4]
15min WU
3 x12min Under/over intervals (4 x 2min 280 watt/65 RPM + 1min 350 watt/90 RPM). rest 5min easy (140 watt)
5min cooling down
3 x12min Under/over intervals (4 x 2min 280 watt/65 RPM + 1min 350 watt/90 RPM). rest 5min easy (140 watt)
5min cooling down
Thursday Nov 30, 2017 #
12 PM
RUN (Trail/Urban/Beach) 1:55:00 [2] 20.0 km (5:45 / km)
4 PM
KAYAK (kayakergometer ) 30:00 [3] 5.5 km (11.0 kph)
Endurance+ (5.27 min/km)
Wednesday Nov 29, 2017 #
9 AM
SWIM 40:00 [2]
Tuesday Nov 28, 2017 #
5 PM
KAYAK (kayakergometer ) 35:00 [4] 6.3 km (10.8 kph)
10min WU (5.35 min/km)
2x5 x 30/20/10 sec (6, 4.30 and 4.05 min/km). rest 3min easy
7min endurance (5.40 min/km)
5min AT (5 min/km)
https://greatist.com/move/10-20-30-interval-traini...
2x5 x 30/20/10 sec (6, 4.30 and 4.05 min/km). rest 3min easy
7min endurance (5.40 min/km)
5min AT (5 min/km)
https://greatist.com/move/10-20-30-interval-traini...
BIKE (Indoor) 40:00 [4]
4min WU
2x16min sweet spot. rest 4min easy
2x16min sweet spot. rest 4min easy
6 PM
OTHERS (Ski'n'core) 30:00 [3]
15min Thorax
15min Core + one leg squat and one leg deadlift on wobble board
15min Core + one leg squat and one leg deadlift on wobble board