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Training Log Archive: Shallot

In the 7 days ending Mar 26:

activity # timemileskm+mload
  Walking2 3:28:03 8.73(23:49) 14.05(14:48) 77182.0
  Topptur1 3:00:00 8.42(21:22) 13.56(13:17) 1314135.0
  s&c5 2:42:00
  X training1 52:1343.1
  Running: Road/path4 46:03 4.41(10:26) 7.1(6:29) 9311.5
  Total10 10:48:19 21.57 34.71 2178271.6
  [1-5]7 8:06:19

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Friday Mar 26 #

12 PM

s&c 30:00 [0]

3 x 15 + 15 SL squat with knee press to wall
3 x 15 + 15 lunge to stand with foot on book
3 x 10 + 10 step up, step down, step up
Monster band walks
2min CR continuous
4 PM

Walking 2:00:00 [2] 7.0 km (17:09 / km) +320m 13:57 / km

With 10kg rucksack. Up the adventure path and along the ridge

Thursday Mar 25 #

7 AM

Running: Road/path 16:24 [1] 2.65 km (6:11 / km) +56m 5:36 / km

Morning jog
5 PM

Running: Road/path 8:12 [1] 1.07 km (7:39 / km) +17m 7:05 / km

Jog to gym

s&c 1:00:00 [0]

Warm up - mobility, press ups, 10 x box/drop jumps

Calf raise routine - 3x (3 x 12 + 12) with 1min between each set

3 x 16 + 16 cable step 6kg
3 x 15 x 15 bulgarian squat 12.5 kg var
3 x 10 + 10 SL deadlift 12kg

Circuit x 3 continuous
10 x press ups
15 x kb swing 8kg
30s each side side plank with leg abduction

Wednesday Mar 24 #

s&c 2:00 [0]

7 AM

X training (Elliptical ) 52:13 intensity: (22:13 @1) + (30:00 @4)
ahr:141 max:173

Intervals on the elliptical. 10 x 3min/1min.

Running: Road/path warm up/down 7:16 [1] 1.02 km (7:06 / km) +20m 6:28 / km
ahr:139 max:149

Warm down jog back from gym

Tuesday Mar 23 #

12 PM

s&c 20:00 [0]

3 x 10 + 10 skater squat
monster band walks
3 x 15 bw bulgarian squat
3 x 10 + 10 SL with ankle to wall
3 x 10 + 10 side bends 9kg
2min continuous double calf raise routine
3 PM

Walking 1:28:03 [1] 7.05 km (12:29 / km) +451m 9:27 / km
ahr:122 max:158

Plan was intervals at the gym, but turns out you now have to book training slots. So went for a walk instead. Good to be back in Bergen with some decent climbs

Monday Mar 22 #

5 PM

Running: Road/path 14:11 [1] 2.36 km (6:01 / km)

s&c 50:00 [0]

3 x 10 step up, down + up
3 x 10 SL squat with knee press against wall
3 x 10 SL deadlift (9kg)
RFI week 1 core circuit
2 min calf raises continuous

Sunday Mar 21 #

9 AM

Topptur 3:00:00 [3] 13.56 km (13:17 / km) +1314m 8:57 / km

Byrkefjellet topptur

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