Training Log Archive: nicki

In the 7 days ending Aug 5, 2017:

activity	#	time	miles		km		+m
Hill training/Scrambling/Hiking	3	15:00:00	30.45	(29:34)	49.0	(18:22)	3700
Running	5	4:24:00	26.59	(9:56)	42.8	(6:10)	550
Crossfit/Gym/Weights/Core	3	2:30:00
Swimming	2	1:25:00	2.49	(34:12)	4.0	(21:15)
Total	9	23:19:00	59.53		95.8		4250

7:00

0:00

Running 1:05:00 [3] 12.8 km (5:05 / km) +50m 4:59 / km

Crossfit/Gym/Weights/Core 45:00 [3]

Swimming 45:00 [3] 2.1 km (21:26 / km)

Running 1:05:00 [3] 8.0 km (8:08 / km) +150m 7:26 / km

warm-up, cool down
@ TCR lab
6 x 3 min intervals

Hill training/Scrambling/Hiking 7:00:00 [3] 17.0 km (24:42 / km) +1400m 17:30 / km

Narao Ridge

Hill training/Scrambling/Hiking 1:00:00 [3] 5.0 km (12:00 / km) +200m 10:00 / km

RUCK Edworthy to home

Running 30:00 [3] 5.0 km (6:00 / km)

Home to Edworthy to collect car

Crossfit/Gym/Weights/Core 1:00:00 [3]

7 AM

Running 1:15:00 [3] 12.0 km (6:15 / km) +200m 5:46 / km

warm-up, cool-down
10 x 2 min intervals
@ TCR lab

5 PM

Running 29:00 [3] 5.0 km (5:48 / km) +150m 5:03 / km

ON treadmill on trashed legs

Swimming 40:00 [3] 1.9 km (21:03 / km)

Crossfit/Gym/Weights/Core 45:00 [3]

Hill training/Scrambling/Hiking 7:00:00 [3] 27.0 km (15:33 / km) +2100m 11:12 / km

Lake Louise adventure