Training Log Archive: PM

In the 7 days ending Jul 14, 2019:

1:30

0:00

11 AM

Cross 1:30:25 [2] 40.85 km (2:13 / km) +45m 2:12 / km

Getting out on the road bike again to help the sore achilles recover

9 AM

Cross intervals 40:00 [3]

Warm up on the bike, then 9x 1 minute hard and 1 minute floats with 1x 2 minute hard to finish, then warm down

3 PM

Weights 45:00 [2]

Warm up, then 8 exercises (3 sets of 8-15 reps), interspersed with core work, then warm down.

4 PM

Cross 45:00 [2]

Bike in the gym, with a few minute efforts towards the end

11 AM

Running 30:00 [3] **** 3.9 km (7:42 / km) +25m 7:27 / km
shoes: Inov-8 XTalon 230

Easy run around the middle model

5 PM

Running 31:21 [2] 5.55 km (5:39 / km) +34m 5:29 / km
shoes: Adidas Adizero 4

Easy run out along lake and nice skog