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Training Log Archive: Jac

In the 7 days ending Dec 10:

activity # timemileskm+m
  Paddling4 3:44:00 21.75(5.8/h) 35.0(9.4/h)
  Cykel2 3:44:00 50.33 81.0
  Löpning2 1:50:00 14.91(7:23) 24.0(4:35)
  Styrka2 45:00
  Total8 10:03:00 86.99 140.0

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MoTuWeThFrSaSu

Sunday Dec 10 #

5 PM

Paddling intervals (Ergo) 1:04:00 intensity: (24:00 @3) + (40:00 @4) 10.0 km (9.4 kph)

10*4min on kayak ergo. 1min rest. Had to work all day no time for more training :(

Saturday Dec 9 #

11 AM

Cykel long 3:14:00 [3] 81.0 km (25.1 kph)
(injured) shoes: NOR superlight 29er

Friday Dec 8 #

5 PM

Paddling (Ergo) 1:10:00 [3] 10.0 km (8.6 kph)
(injured)

Not the best day. Started the morning with 15min paddling then the machine broke down. Spent time repairing it and cancelled the session. Did another effort this evening, but now the left side rope snapped after first interval.

Changed plans and did some 25min of core and weights. After complaining I went to repair the paddling ergo again and got in the seat for 7x4min intervals (a total of 8 for the day) with 1min rest.

Styrka 25:00 [3]

Wednesday Dec 6 #

Note
(injured) (rest day)

7 PM

Cykel 30:00 [3]

Not well in the right lower leg (outside). Doing a short bike session followed by weights. At Radisson Oslo Airport.

Styrka 20:00 [3]
(injured)

Tuesday Dec 5 #

6 AM

Paddling 45:00 [3] 8.0 km (10.7 kph)

6 PM

Löpning (Treadmill ) 50:00 [3] 10.0 km (5:00 / km)
shoes: Saucony Kinvara 7

Jog before travel to Norway

Monday Dec 4 #

6 AM

Paddling (Ergo ) 45:00 [3] 7.0 km (9.3 kph)

7 PM

Löpning intervals (Treadmill ) 1:00:00 intensity: (28:00 @3) + (32:00 @4) 14.0 km (4:17 / km)
shoes: Hoka Clifton X

8x1km @18.5km/h 1min rest. Felt good, but are over threshold on the last one. Still problems with right lower leg (outside).

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