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Training Log Archive: Ruhis

In the 7 days ending Jan 8, 2012:

activity # timemileskm+m
  Running3 2:22:44 2.89 4.65 93
  Gym2 1:55:00
  Cross-trainer3 1:15:00
  Swimming3 45:00
  Circuit training etc.1 30:00
  Jumping1 10:00
  Jogging1 5:00
  Total7 7:02:44 2.89 4.65 93
  [1-5]7 7:01:05

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MoTuWeThFrSaSu

Sunday Jan 8, 2012 #

7 PM

Cross-trainer warm up/down 20:00 [1]

Gym 1:00:00 [2]

whole body, 2x20 reps.

Cross-trainer warm up/down 10:00 [1]

Saturday Jan 7, 2012 #

5 PM

Running 38:49 intensity: (6 @0) + (16:51 @1) + (18:01 @2) + (3:51 @3) 4.65 km (8:21 / km) +93m 7:35 / km
ahr:136 max:167

with Tiina in Cameron Highlands.

Friday Jan 6, 2012 #

10 AM

Running warm up/down (treadmill) 10:01 intensity: (5 @0) + (1:11 @1) + (8:45 @2)
ahr:140 max:148

(6:31 / km)

Running tempo (treadmill) 40:02 intensity: (21 @1) + (40 @2) + (8:59 @3) + (26:26 @4) + (3:36 @5)
ahr:175 max:181

(5:00 / km)

Running warm up/down (treadmill) 10:06 intensity: (1 @0) + (8 @1) + (2:45 @2) + (7:12 @3)
ahr:150 max:153

(6:31 / km)
6 PM

Cross-trainer 15:00 [1]

Circuit training etc. (exercise ball) 30:00 [1]

Thursday Jan 5, 2012 #

7 PM

Swimming 30:00 [2]

with Tiina.

Wednesday Jan 4, 2012 #

1 PM

Cross-trainer 20:00 [1]

Gym 55:00 [2]

Cross-trainer 10:00 [1]

Swimming 5:00 [1]

Tuesday Jan 3, 2012 #

11 AM

Running warm up/down (treadmill) 20:01 intensity: (1:26 @0) + (3:15 @1) + (10:10 @2) + (5:10 @3)
ahr:143 max:159

6:27 / km

Running intervals (treadmill) 18:45 intensity: (1 @0) + (4 @1) + (52 @2) + (5:46 @3) + (1:46 @4) + (10:16 @5)
ahr:175 max:189

3 x 1km (4 min/km) / 2 min walking recovery,

Jogging (treadmill) 5:00 [2]
ahr:159 max:181

walking (recovery)

Jumping 10:00 [4]

Running warm up/down (treadmill) 5:00 intensity: (2:00 @2) + (3:00 @3)

6:27 / km

Swimming 10:00 [1]

Monday Jan 2, 2012 #

Note
(rest day)

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