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Training Log Archive: All-in

In the 7 days ending Jan 29, 2016:

activity # timemileskm+m
  cycling6 8:03:15
  skiing skate4 7:21:33 59.67(7:24) 96.03(4:36) 1744
  waterrunning4 4:37:57
  strength and conditioning5 2:34:10
  swimming3 1:29:24 1.55 2.5
  SkiErg1 45:02
  Indoor rowing1 30:01
  Total14 25:21:22 61.22 98.53 1744
  [1-5]14 25:16:38
averages - sleep:9.5 rhr:52 weight:73.6kg

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SaSuMoTuWeThFr

Friday Jan 29, 2016 #

12 PM

waterrunning 1:37:19 intensity: (34 @0) + (9:02 @1) + (1:10:26 @2) + (12:07 @3) + (5:10 @4)
ahr:126 max:169

Maybe the best waterrunning ever... Watching FC-skiing at the same time
4x5x15s/105s
C • Nimimerkin 2

swimming 26:03 intensity: (1 @0) + (20:37 @1) + (5:25 @2)
ahr:112 max:120

6 PM

strength and conditioning 19:01 intensity: (17:08 @1) + (1:53 @2)
ahr:104 max:133

Core

SkiErg 45:02 intensity: (3 @0) + (1:07 @1) + (6:50 @2) + (30:17 @3) + (6:45 @4)
ahr:143 max:166

cycling 45:05 intensity: (1 @0) + (1 @1) + (24:46 @2) + (20:17 @3)
ahr:133 max:145

Thursday Jan 28, 2016 #

Note
rhr:53 slept:9.0 weight:73.4kg

10 AM

strength and conditioning 52:33 intensity: (47:13 @1) + (5:17 @2) + (3 @3)
ahr:101 max:135

One leg strength moves in ankled leg press, leg curl and one other movement

waterrunning 1:00:06 intensity: (16 @0) + (8:35 @1) + (51:15 @2)
ahr:118 max:131

5 PM

strength and conditioning 32:35 intensity: (32:00 @1) + (35 @2)
ahr:101 max:119

Good core moves, pull ups etc.

cycling 1:30:04 intensity: (1 @0) + (2:15 @1) + (1:26:38 @2) + (1:10 @3)
ahr:122 max:138

Wednesday Jan 27, 2016 #

Note
rhr:52 slept:9.5 weight:73.4kg

11 AM

cycling 2:08:04 intensity: (1:13 @0) + (3:39 @1) + (21:24 @2) + (25:56 @3) + (1:11:50 @4) + (4:02 @5)
ahr:152 max:181

Mission Long distance session #7
25x3min/1min with WattBike... Could use my cycling shoes
6 PM

strength and conditioning 30:01 intensity: (25 @0) + (7:48 @1) + (19:16 @2) + (2:32 @3)
ahr:120 max:152

Core + pull ups

cycling 39:59 intensity: (42 @1) + (39:17 @2)
ahr:123 max:134

waterrunning 30:30 intensity: (14 @0) + (8:06 @1) + (22:10 @2)
ahr:117 max:131

swimming 25:19 intensity: (1 @0) + (13:39 @1) + (11:39 @2) 1.0 km (25:19 / km)
ahr:113 max:119

500m without legs, paddles in my hand
500m with with swim fins

Tuesday Jan 26, 2016 #

Note
rhr:46 slept:10.0 weight:72.7kg

1 PM

waterrunning 1:30:02 intensity: (15 @0) + (20:13 @1) + (49:35 @2) + (13:14 @3) + (6:45 @4)
ahr:125 max:169

4x5x15s/75s/5min

swimming 38:02 intensity: (22 @0) + (16:42 @1) + (19:08 @2) + (1:26 @3) + (24 @4) 1.5 km (25:21 / km)
ahr:115 max:163

500m without legs, paddles in my hand
500m with with swim fins
500m normal free style. 50m/45,0
6 PM

cycling 1:30:02 intensity: (1 @0) + (29 @1) + (1:02:23 @2) + (27:09 @3)
ahr:131 max:143

Indoor rowing 30:01 intensity: (1 @0) + (50 @1) + (9:59 @2) + (19:11 @3)
ahr:136 max:154

Monday Jan 25, 2016 #

Note
rhr:55 slept:10.5 weight:74.1kg

5 PM

cycling 1:30:01 intensity: (34 @0) + (8:32 @1) + (1:18:13 @2) + (2:42 @3)
ahr:120 max:144

Sunday Jan 24, 2016 #

Note
rhr:55 slept:9.0 weight:74.1kg

11 AM

skiing skate 2:01:02 intensity: (20 @0) + (1:10 @1) + (4:06 @2) + (43:30 @3) + (1:11:56 @4) 31.0 km (3:54 / km) +300m 3:43 / km
ahr:154 max:169

Mission Long distance session #6
5h near aerobic treshold
7 PM

skiing skate 1:31:17 intensity: (8 @0) + (6:31 @1) + (48:53 @2) + (34:22 @3) + (1:23 @4) 18.73 km (4:52 / km) +355m 4:27 / km
ahr:131 max:168

Saturday Jan 23, 2016 #

Note
rhr:49 slept:9.0 weight:73.7kg

12 PM

skiing skate 1:48:28 intensity: (5 @0) + (4:54 @1) + (33:17 @2) + (41:00 @3) + (7:31 @4) + (21:41 @5) 24.02 km (4:31 / km) +781m 3:53 / km
ahr:146 max:188

Uphill intervals 6x4.45-4.16
5 PM

skiing skate 2:00:46 intensity: (9 @0) + (4:42 @1) + (44:34 @2) + (1:09:25 @3) + (1:56 @4) 22.29 km (5:25 / km) +308m 5:04 / km
ahr:136 max:160

9 PM

strength and conditioning 20:00 [1]

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