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Training Log Archive: nicki

In the 7 days ending Mar 9:

activity # timemileskm+m
  Running2 8:00:00 36.66(13:06) 59.0(8:08) 760
  Crossfit/Gym/Weights/Core4 4:05:00
  Road Biking1 1:40:00 26.72(16.0/h) 43.0(25.8/h) 150
  Miscellaneous1 1:00:00
  Total6 14:45:00 63.38 102.0 910
averages - weight:66.2kg

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Saturday Mar 9 #

Note
weight:66.6kg (rest day)

Friday Mar 8 #

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

Rowing.....and a lot of it.

12 x 5 sec sprint, 55 sec active recovery
6 x 20 sec sprint, 1 min active recovery
4 x 1 min sprint, 90 min active recovery
10 min ski erg

Total of 5000 m row

Road Biking 1:40:00 [3] 43.0 km (25.8 kph) +150m

Thursday Mar 7 #

Crossfit/Gym/Weights/Core 50:00 [3]

Wednesday Mar 6 #

Running 5:00:00 [3] 38.0 km (7:54 / km) +160m 7:44 / km

Port Beach to Mullaloo to Edgewater Station. At least half of it was barefoot on soft sand. Ended up being very hot and muggy.

Tuesday Mar 5 #

Crossfit/Gym/Weights/Core 1:15:00 [3]

Jog to and from gym.

Monday Mar 4 #

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

Miscellaneous (Kitesurfing) 1:00:00 [3]

Sunday Mar 3 #

Running 3:00:00 [3] 21.0 km (8:34 / km) +600m 7:30 / km
weight:65.8kg

Finally got in a legitimate long run. On the Bibbulmun Track out and back from Kalamunda terminus.

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