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Training Log Archive: Le Manchot

In the 7 days ending Sep 24, 2016:

activity # timemileskm+m
  run2 3:30:00 15.53(13:31) 25.0(8:24) 935
  hill bounding2 3:25:00 15.53(13:12) 25.0(8:12) 896
  strength6 3:25:00
  active recovery4 2:00:00 12.43(9:39) 20.0(6:00) 240
  roller skiing2 1:45:00 17.4(6:02) 28.0(3:45) 244
  Total7 14:05:00 60.89 98.0 2315
averages - rhr:36

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SuMoTuWeThFrSa

Saturday Sep 24, 2016 #

strength 30:00 [3]

Friday Sep 23, 2016 #

hill bounding 1:41:00 [5] 12.0 km (8:25 / km) +469m 7:02 / km
ahr:135 max:169 rhr:35

final VO2max session of 4 week block.... ladders 2 X (1-2-3-3-2-1) on equal active rest...

TE = 3.4 (5.0)

Thursday Sep 22, 2016 #

strength 1:05:00 [3]

roller skiing 53:00 [3] 14.0 km (3:47 / km) +124m 3:38 / km

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Wednesday Sep 21, 2016 #

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

run 58:00 [3] 10.0 km (5:48 / km) +192m 5:18 / km
ahr:120 max:141 rhr:36

easy recovery run... not so easy- still feeling yesterday's intervals
TE = 3.2
RI = 21

strength 15:00 [3]

Tuesday Sep 20, 2016 #

hill bounding 1:44:00 [5] 13.0 km (8:00 / km) +427m 6:52 / km
ahr:125 max:170 rhr:35

VO2max.... ladders... 2 X (1min... 2 min... 3 min... 3 min... 2 min... 1 min) on equal active rest... high quality w/o- good HRs and even hit max HR on one of the 3 min efforts
TE = 3.1 (5.0)

strength 15:00 [3]

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

Monday Sep 19, 2016 #

active recovery 30:00 [3] 5.0 km (6:00 / km) +60m 5:40 / km

roller skiing 52:00 [3] 14.0 km (3:43 / km) +120m 3:34 / km

DP Fairway

strength 1:05:00 [3]

Sunday Sep 18, 2016 #

run 2:32:00 [3] 15.0 km (10:08 / km) +743m 8:07 / km
ahr:97 max:121 rhr:36

easy hike run on Pio Loop
TE = 1.8

strength 15:00 [3]

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