Training Log Archive: Le Manchot

In the 7 days ending Oct 15, 2016:

3:13

0:00

run 1:25:00 [3] 12.0 km (7:05 / km) +563m 5:44 / km
ahr:119 max:151 rhr:36

easy run... Ruud-Proctor Loop
TE = 3.2

strength 25:00 [3]

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

hill bounding 1:19:00 [5] 10.0 km (7:54 / km) +523m 6:16 / km
ahr:125 max:161 rhr:36

hill bounding intervals... 30 min w/u...2 X (10 min@LT on 6 min active rest)...15 min c/d
TE = 2.9 (4.8)
RI = 20h

strength 20:00 [3]

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

roller skiing 53:00 [3] 14.0 km (3:47 / km) +122m 3:38 / km

DP Fairway

strength 1:05:00 [3]

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

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

MTB 2:28:00 [3] 26.0 km (5:42 / km) +613m 5:06 / km
ahr:107 max:138 rhr:35

easy pace to AG and back
TE = 1.9

strength 15:00 [3]

hill bounding 1:31:00 [5] 11.0 km (8:16 / km) +563m 6:35 / km
ahr:127 max:169 rhr:35

LT intervals (high L4-5a)... 30 min w/u... 3 X (8 min on 6 min active rest)... 15 min c/d
TE = 2.9 (4.7)
RI = 18h

strength 15:00 [3]

active recovery 1:15:00 [3] 10.0 km (7:30 / km) +75m 7:14 / km

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

MTB 2:03:00 [3] 25.0 km (4:55 / km) +711m 4:18 / km

easy MTB at Galena

TE = 1.8

RI = 4 h

roller skiing 51:00 [3] 14.0 km (3:39 / km) +119m 3:30 / km

DP Fairway

strength 1:05:00 [3]

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