Training Log Archive: illeIn the 7 days ending Feb 18:
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| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||
Saturday Feb 18 #
Trail-run 2:22:00 [3] 20.0 km (7:06 / km) +450m 6:23 / km
Long run:
- 80% zone 1 -> zone 2
- 20% zone 3
- 80% zone 1 -> zone 2
- 20% zone 3
Friday Feb 17 #
Strength(endurance) 40:00 [3]
ME: 12 x 45 sec with 15 sec pause(repeat x 2)
- full body
- full body
Orientering (Map-training) 1:20:00 [3] 10.5 km (7:37 / km)
- Steady, zone 1-2.
- feeling good
- feeling good
Thursday Feb 16 #
Swim + dive 30:00 [3]
- 1000m crawl in 18:41
- 4 x 25m dive
- 4 x 25m dive
Wednesday Feb 15 #
Hill intervals + sprints + rucking 1:20:00 [4] 6.0 km (13:20 / km)
- warm up: z1 -> z3
- 4 x 1-2 min max effort (steep hill) (zone 4)
- 4 x 8-10sec uphill sprint (neuromuscular)
- ruck up and down hill for leg strength + base
- 4 x 1-2 min max effort (steep hill) (zone 4)
- 4 x 8-10sec uphill sprint (neuromuscular)
- ruck up and down hill for leg strength + base
Swim + dive 30:00 [3] 1100.0 km (2 / km)
- Swim, crawl 1000m for 20 min
- dive, 4 x 25m
- water treading fir 5 min
- dive, 4 x 25m
- water treading fir 5 min
Tuesday Feb 14 #
Orientering (Map + cooldown) 1:15:00 [3] 10.0 km (7:30 / km)
8km map-training + 2 km cool-down. Zone 1-2. Feeling a little flat.
Swim + dive ( ) 21:00 [3] 0.9 km (23:20 / km)
Swim (crawl) 800m + 100m dive(4 x 25m)
Monday Feb 13 #
Strength(endurance) 1:00:00 [3]
Light ME workout. Stabilisation + pullups
Sunday Feb 12 #
Orientering (Training) 1:20:00 [3] 10.0 km (8:00 / km)
Zone 1-2 for 10 km including cool-down. Feeling good. No problem with yesterdays intensity.