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Training Log Archive: Schwartz

In the 7 days ending Jan 21:

activity # timemileskm+m
  RUN3 3:35:00 24.85(8:39) 40.0(5:23)
  SWIM3 2:00:00 1.55 2.5
  OTHERS2 1:45:00
  STAIRS 3 1:15:00
  BIKE1 1:15:00
  STRENGTH/CORE4 40:00
  KAYAK1 30:00 3.42(6.8/h) 5.5(11.0/h)
  Total15 11:00:00 29.83 48.0

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MoTuWeThFrSaSu

Sunday Jan 21 #

9 AM

RUN (Trail) 1:55:00 [2] 19.4 km (5:56 / km)

10 AM

STRENGTH/CORE (core) 10:00 [3]

Saturday Jan 20 #

8 AM

OTHERS (Ski'n'row'n'core) 1:15:00 [3]

kayakergometer
10min WU
4 x 3.5 min + 1.5 min easy
- 10 min coretraining -
20min Thoraxtrainer
- 15 min coretraining -
7 PM

STAIRS 35:00 [3]

Friday Jan 19 #

9 AM

RUN (Urban/Beach) 55:00 [1] 10.3 km (5:20 / km)

recovery jogging
10 AM

SWIM 45:00 [2] 2.5 km (3.3 kph)

400m crawl
200m breaststroke
400m kick with fins
1km hand paddles and pull buoy
400m crawl with fins
100m crawl

STRENGTH/CORE (core) 10:00 [3]

Thursday Jan 18 #

3 PM

BIKE (Indoor) 1:15:00 [5]

10min WU
2x 20min threshold + 5min easy
10x 40/20sec Vo2max
5min Cooling down

Wednesday Jan 17 #

10 AM

STAIRS 20:00 [3]

11 AM

SWIM 30:00 [2]

STRENGTH/CORE (core) 10:00 [3]

2 PM

OTHERS (Badminton) 30:00 [2]

Tuesday Jan 16 #

4 PM

KAYAK (kayakergometer ) 30:00 [3] 5.5 km (11.0 kph)

endurance/fartlek
5 PM

RUN 45:00 [3] 10.3 km (4:22 / km)

2km warm up
2x3km AT (3.32 min/km). rest 200m walk
2x100m sprint. rest 100m walk
2km cool down
6 PM

STRENGTH/CORE (core) 10:00 [3]

Monday Jan 15 #

7 PM

STAIRS 20:00 [3]

8 PM

SWIM 45:00 [2]

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