Training Log Archive: Trav

In the 7 days ending Feb 18, 2018:

1:42

0:00

run 1:42:00 [3]

Sunday LSD with the spikes on. Pretty in the valley, but sure is icey. Rain and warmth the next few days ought to solve that problem.

run 47:11 [5] 7.0 km (6:44 / km)

5 sets of 2x 30 second and 1 time 60 seconds with one minute rest in between. Bot stuck on the beach for a bit of this.

Gym 50:00 [4]

45 second intervals times two squats, hamstring curls, lat pulldowns. hotel gym

Note

Travelling til Saturday evening, so no regularly scheduled SMT. Sunday though if anyone is into it. Lemme know.

6 AM

run 48:55 [4] 6.72 km (7:17 / km) +226m 6:14 / km

18 x 30 second intervals on hard packed snow. really warm!

6 AM

run 46:13 [4] 7.13 km (6:29 / km) +205m 5:40 / km

8 farlleks. 2-4 minutes each around the main loop. pulses of max speed here and there.

Gym 55:00 [5]

Lots of endurance sessions. (45 seconds of lifting x two. with 20 seconds in between). Did 500 meters on the erg at 1:41. New PB