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Training Log Archive: O-ing

In the 7 days ending Feb 21:

activity # timemileskm+mload
  Cycling4 2:10:36 44.55(2:56) 71.7(1:49)47.4
  Core Stability5 1:10:0014.0
  Swimming6 38:00 0.75(50:58) 1.2(31:40)15.2
  Rowing1 19:24 2.49(7:48) 4.0(4:51)4.3
  Running2 16:00 1.74(9:12) 2.8(5:43) 105.6
  Total11 4:34:00 49.52 79.7 1086.5
  [1-5]11 4:33:58

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MoTuWeThFrSaSu

Sunday Feb 21 #

10 AM

Cycling 45:00 intensity: (2 @0) + (12:50 @1) + (7:21 @2) + (18:28 @3) + (5:37 @4) + (42 @5) 26.0 km (1:44 / km)
ahr:121 max:157

490 calories.

Saturday Feb 20 #

Swimming 3:00 [3] 0.1 km (30:00 / km)

Core Stability 20:00 [1]

Inc Bent leg single calf raises 50.

Running 8:00 [3] 1.4 km (5:43 / km) +5m 5:37 / km
shoes: Nike Zoom Span 2

10 AM

Rowing 19:24 intensity: (15:17 @1) + (3:53 @2) + (14 @3) 4.0 km (4:51 / km)
ahr:106 max:136

224 calories
11 AM

Cycling 15:31 intensity: (53 @1) + (5:55 @2) + (4:48 @3) + (3:51 @4) + (4 @5) 8.2 km (1:54 / km)
ahr:128 max:157

gym

Friday Feb 19 #

Swimming 18:00 [3] 0.6 km (30:00 / km)

Got the first 100m done in 1:15

Core Stability 25:00 [1]

Bent leg single calf raises 50. R calf still tight and sore.
Also single leg press ended with 2x20 at 100kg
11 AM

Cycling 45:03 intensity: (7:00 @1) + (17:31 @2) + (16:02 @3) + (3:04 @4) + (1:26 @5) 24.4 km (1:51 / km)
ahr:122 max:167

gym. 523 cal. on the "random" option.

Thursday Feb 18 #

Swimming 3:00 [3] 0.1 km (30:00 / km)

Core Stability 10:00 [1]

Bent leg single calf raises 105. and some leg curls

Running 8:00 [2] 1.4 km (5:43 / km) +5m 5:37 / km
shoes: Nike Zoom Span 2

open this time
10 AM

Cycling 25:02 intensity: (3:18 @1) + (2:33 @2) + (9:04 @3) + (8:05 @4) + (2:02 @5) 13.1 km (1:55 / km)
ahr:130 max:169

Gym. Air bike with a strong resistance - max cadence only 75. At 57 rpm watts was 257, "speed" 35. 211 calories.

Wednesday Feb 17 #

Swimming 6:00 [3] 0.2 km (30:00 / km)

Core Stability 10:00 [1]

Bent leg single calf raises 100

Tuesday Feb 16 #

Core Stability 5:00 [1]

Bent leg single calf raises 100

Swimming 3:00 [3] 0.1 km (30:00 / km)

Monday Feb 15 #

Swimming 5:00 [3] 0.1 km (50:00 / km)

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