Training Archive: hel vino

Running 1:05:00 11 km (5:55 / km)
ahr:164 max:194 slept:12.0 shoes: Saucony blue

Long hills, early am.
30' wu, 4 x 4 min uphill @sV/V (4 min jog 70%) + 7 ' wd (S=7/8)

Strength & Conditioning (styrke Kenya 1) 45:00 [1]

Cross Training (spin bike - styrke wu) 10:00 [2] 3.7 km (2:42 / km)

Running 29:00 [3] 6 km (4:50 / km)
shoes: Nike Pegasus+

Easy, pm. Tired.

Note
slept:12.0 (rest day)

massage from Kiprono

Running 40:00 [2] 6.5 km (6:09 / km)
slept:12.0 shoes: Nike Pegasus+

Early am. to track & back & running parts of run tech

Strength & Conditioning 20:00 [3]

Drills, strides & jumping, at track

Running 1:00:00 11 km (5:27 / km)
ahr:167 max:188 shoes: Saucony blue

Late morning (S=3/4) + 2 x stignings.

Running 2:00:00 18 km (6:40 / km)
ahr:152 max:174 slept:12.0 shoes: Nike Pegasus+

LK Singore forest, easy.

Strength & Conditioning 1:00:00 [1]

Session 3 (the one with planks & fitball etc)

Cross Training 30:00 [2] 1 km (30:00 / km)

Pool run after styrke 3

Running 1:26:00 15.7 km (5:29 / km)
ahr:171 max:193 shoes: Saucony blue

Progression run 20' eA, 20' sA, 20' sT, 15' T+, 10' wd. S=6

Cross Training (XT extravaganza) 1:10:00 9 km (7:47 / km)

20' spin, 7' swim, 43' vann-run

Running 30:00 [2] 4 km (7:30 / km)
shoes: Nike Pegasus+

Jog as finale to XT extravaganza (combi LK)

Running 30:00 4.5 km (6:40 / km)
shoes: Saucony blue

Early am. pre styrke eA

Strength & Conditioning 1:00:00 [1]

Early am. styrke session 2

Cross Training (Bike) 2:00:00 [2] 30 km (4:00 / km)

MTB Singore forest + escarpment

Running 1:22:00 14 km (5:51 / km)
ahr:174 max:187 shoes: Nike Pegasus+

15' wu, 2,3,4,5,5,4,3,2 min @T (1 min jog) + wd inc. 10 x 10 sec stig.

Cross Training (water running) 45:00 [2] 1 km (45:00 / km)

pm. eA