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Training Log Archive: All-in

In the 1 days ending Nov 23, 2017:

activity # timemileskm+m
  strength and conditioning1 1:07:26
  running1 42:01 4.28(9:50) 6.88(6:06)
  cordination1 40:21
  cycling1 35:02
  Total2 3:04:50 4.28 6.88
  [1-5]2 2:57:26

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Th

Thursday Nov 23, 2017 #

11 AM

cycling 20:01 intensity: (3 @0) + (13:43 @1) + (6:15 @2)
ahr:116 max:136

strength and conditioning 1:07:26 intensity: (7:00 @0) + (48:43 @1) + (7:16 @2) + (4:09 @3) + (18 @4)
ahr:99 max:168

Strength training at Hollola's swimhalls gym.

deep squat 10x (20+30+40kg)
front squat 3x10x75kg, working much better than last time
dead lift 3x10x80kg
hip thrust 3x10x80kg

cycling 15:01 intensity: (4 @0) + (14:21 @1) + (36 @2)
ahr:112 max:123

6 PM

running 17:38 intensity: (10:00 @2) + (7:38 @3) 3.43 km (5:08 / km)

cordination 40:21 intensity: (17 @0) + (33:33 @1) + (5:02 @2) + (1:16 @3) + (13 @4)
ahr:105 max:162

Indoor track training in Pajulahti by Sorvisto.
Running technique + 6xabout 60m + speed test (20m flying 2.45)

running 24:23 intensity: (6:00 @1) + (14:40 @2) + (2:36 @3) + (1:07 @4) 3.45 km (7:04 / km)
ahr:127 max:170

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