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Training Log Archive: iansmith

In the 7 days ending Feb 1, 2016:

activity	#	time	miles		km		+m	load
Running	3	2:53:57	20.82	(8:21)	33.51	(5:11)	238	17.4
Strength training	1	30:00						15.0
Biking	1	17:00	5.59	(19.7/h)	9.0	(31.8/h)		1.7
Total	4	3:40:57	26.42		42.51		238	34.1

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» now

Monday Feb 1, 2016 #

Note

Alas for unreliable touchless punching:
http://www.dt.se/sport/sm-guldet-till-magdalena-ol...

C • touchless controls 3

10 PM

Biking 17:00 [1] 9.0 km (31.8 kph)

Quick warmup on the stationary bike. First workout of the month!
http://theawkwardyeti.com/comic/heart-wins/

Strength training 30:00 [3]

Chiefly core, with a few variety exercises thrown in. Inclined situps, oblique crunches, medicine ball-aided kayakers, dumbbell clean and presses, shoulder fly, jump rope. The full inclined situps felt spectacular.

Sunday Jan 31, 2016 #

10 PM

Running 1:23:47 [1] 16.16 km (5:11 / km) +42m 5:07 / km
shoes: 201507 Mizuno Wave Inspire 11

Wednesday Jan 27, 2016 #

11 PM

Running 53:24 [1] 10.26 km (5:12 / km) +145m 4:52 / km
shoes: 201507 Mizuno Wave Inspire 11

Easy run followed by 4x Walnut St hill repeats. Splits were 1:28, 1:29, 1:24, and 1:19. It was cold, but surprisingly edifying and good for the constitution. The speedwork was fun, but too brief a session to count as a quality workout. It was more of an afterthought.

Tuesday Jan 26, 2016 #

11 PM

Running 36:46 [1] 7.09 km (5:11 / km) +51m 5:00 / km
shoes: 201506 Asics Fuji Attack 4

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