Monday Feb 28 |
 | running at the gym 40:00 [3] | |
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| Calisthenics 20:00 [4] | |
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Sunday Feb 27 |
| running at the gym 45:00 [3] | |
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| Calisthenics 20:00 [4] | |
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Saturday Feb 26 |
| erging (rowing machine) 20:00 [5] | |
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Friday Feb 25 |
| running at the gym 30:00 [2] | |
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| lifting 15:00 [2] | |
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Thursday Feb 24 |
| running at the gym 45:00 [3] | |
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| Calisthenics 30:00 [4] | |
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Wednesday Feb 23 |
| erging (rowing machine) 40:00 [5] | |
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| 6x1km and 4x500m |
Tuesday Feb 22 |
| lifting 30:00 [3] | |
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Monday Feb 21 |
| erging (rowing machine) 30:00 [3] | |
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| 30 min steady state |
| erging (rowing machine) 10:00 [5] | |
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| 10x1min. with 1min. rest |
Saturday Feb 19 |
| erging (rowing machine) 1:00:00 [3] | |
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| 6x10min |
Friday Feb 18 |
| running at the gym 45:00 [3] | |
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| Calisthenics 45:00 [4] | |
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Thursday Feb 17 |
| erging (rowing machine) 45:00 [4] | |
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| 3x15 The coach gave us specific times to get and they got lower every 2 or 1 min. Then you would get to really low split times and you went until you could not pull the specific times anymore and see how far you get. |
Wednesday Feb 16 |
| lifting 30:00 [2] | |
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Tuesday Feb 15 |
| erging (rowing machine) 1:00:00 [4]14 km (4:17 / km) | |
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Sunday Feb 13 |
| running at the gym 55:00 [2] | |
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Saturday Feb 12 |
| running at the gym 1:00:00 [3] | |
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Friday Feb 11 |
| erging (rowing machine) 20:00 [5] | |
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| 2x (10x1min. 15 sec rest) |
| erging (rowing machine) 20:00 [2] | |
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| 10 min warmup and 10 min cool down |
Thursday Feb 10 |
| running at the gym 30:00 [2] | |
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| lifting 15:00 [3] | |
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Wednesday Feb 9 |
| erging (rowing machine) 25:00 [5] | |
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| 5x5min. |
| running at the gym 30:00 [2] | |
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| lifting 20:00 [2] | |
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Tuesday Feb 8 |
| running at the gym 30:00 [2] | |
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| lifting 30:00 [3] | |
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Monday Feb 7 |
| erging (rowing machine) 1:00:00 [4] | |
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| warm up, 3x15min., 4x1 min., 30 push ups, strech |
Saturday Feb 5 |
| running at the gym 35:00 [2] | |
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| erging (rowing machine) 15:00 [5]4 km (3:45 / km) | |
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| 2x2k full pressure |
Friday Feb 4 |
| lifting 45:00 [2] | |
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Thursday Feb 3 |
| erging (rowing machine) 44:00 [4] | |
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| 40min. and as far as you can get in a 2k under 1:52.5 without going over |
Wednesday Feb 2 |
| erging (rowing machine) 24:00 [5] | |
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| 500m, 1k, 2k, 1.5k, 1k, 500m |
| lifting 30:00 [2] | |
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| streching, abs, lifting |
Tuesday Feb 1 |
| erging (rowing machine) 37:00 [5] | |
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| 3x10min. and 1x7min. |