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Training Log Archive: ibublic

In the 7 days ending Nov 1:

activity # timemileskm+m
  Biciklizam1 1:39:02 22.12(4:29) 35.6(2:47)
  Simulacija3 1:36:37 11.81(8:11) 19.01(5:05)60 /60c100%
  Orijentacijski trening1 1:34:52 5.01(18:57) 8.06(11:46) 36210 /10c100%
  Trčanje - aerobni prag1 43:48 5.89(7:26) 9.48(4:37)
  Anatomska adaptacija3 39:10
  Sprint trening1 32:57 3.87(8:31) 6.23(5:17)10 /10c100%
  Brzina3 5
  Total7 6:46:31 48.7 78.38 36280 /80c100%
  [1-5]7 6:46:26
averages - rhr:51 weight:77.2kg

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MoTuWeThFrSaSu

Sunday Nov 1 #

Orijentacijski trening 1:34:52 [3] *** 8.06 km (11:46 / km) +362m 9:37 / km
ahr:137 max:165 spiked:10/10c shoes: Salomon GTX

Trening na Ponikvama - duge staze, na detalj

Dosta nepažnje i šlampavosti, na kraju ne toliko loše vrijeme 87:51.

KT2 - izgubio vrijeme na obilaženju grebena na pamet.
KT6 - ne mogu naći panj.
KT7 - krivi smjer odlaska s kontrole, gubim kontakt s kartom, držim azimut i čekam da prepoznam neki detalj i relociram se, postojala je bolja varijanta preko livade južno, s puno manje uspona, kad sam je uočio već je bilo kasno
KT8 - neuredno
KT10 - trebao sam optrčat greben umjesto penjat se ko sivonja.

0,620 m/hb

https://dgtzuqphqg23d.cloudfront.net/Vcv9cOJz1r1fc...

Brzina 1 [0]

6 x uzbrdice

Anatomska adaptacija 11:41 [1]
ahr:99 max:114

Kružni trening:

Step-up 3x12
Seated row 3x12
Crunches 3x12
Push-up 3x12
One leg squat 3x12
Lat pull down 3x12

216 ponavljanja

Saturday Oct 31 #

Biciklizam 1:39:02 [2] 35.6 km (2:47 / km)
ahr:122 max:143 shoes: GT Agressor 3.0

2,947 m/hb

Friday Oct 30 #

Simulacija 32:39 [3] 6.62 km (4:56 / km)
ahr:141 max:158 spiked:12/12c shoes: Nike Air Zoom Pegasus 36

1,438 m/hb

Brzina 1 [0]

6 x ubrzanja

Thursday Oct 29 #

Simulacija 33:21 [3] 6.69 km (4:59 / km)
ahr:135 max:146 spiked:20/20c shoes: Nike Air Zoom Pegasus 36

1,486 m/hb

Anatomska adaptacija 12:48 [1]
ahr:98 max:123

Kružni trening:

Step-up 3x12
Seated row 3x12
Crunches 3x12
Push-up 3x12
One leg squat 3x12
Lat pull down 3x12

216 ponavljanja

Wednesday Oct 28 #

Trčanje - aerobni prag 43:48 [4] 9.48 km (4:37 / km)
ahr:149 max:162 shoes: Nike Air Zoom Pegasus 36

10 min zagrijavanje
5x1000m + 30s odmor
5 min rastrčavanje

1 - 4:02 - 1,600 m/hb
2 - 4:06 - 1,563 m/hb
3 - 4:04 - 1,556 m/hb
4 - 4:01 - 1,566 m/hb
5 - 4:03 - 1,563 m/hb

prosjek dionica - 1,567 m/hb

ukupno za cijeli trening - 1,483 m/hb

Brzina 3 [0]

6 x ubrzanja na 50 m

Tuesday Oct 27 #

Sprint trening 32:57 [3] ** 6.23 km (5:17 / km)
ahr:138 max:156 spiked:10/10c shoes: Nike Air Zoom Pegasus 36

1,370 hb/m

Anatomska adaptacija 14:41 [1]
ahr:95 max:113

Kružni trening:

Step-up 3x12
Seated row 3x12
Crunches 3x12
Push-up 3x12
One leg squat 3x12
Lat pull down 3x12

216 ponavljanja

Monday Oct 26 #

Simulacija 30:37 [3] 5.7 km (5:22 / km)
ahr:135 max:150 spiked:28/28c shoes: Nike Air Zoom Pegasus 36

1,379 m/hb

Note
rhr:51 weight:77.2kg

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