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Training Log Archive: redrider

In the 7 days ending Sep 15, 2013:

activity	#	time	miles		km		+m
Trail running	4	3:04:00	17.77	(10:21)	28.6	(6:26)	100
Running	3	2:00:00	14.67	(8:11)	23.61	(5:05)	81
Strength	4	1:45:00
Swimming	2	50:00	0.62		1.0
Cycling	1	40:00	7.46	(5:22)	12.0	(3:20)	60
Cross training	1	20:00	1.24	(16:06)	2.0	(10:00)
Total	8	8:39:00	41.76		67.21		241

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Sunday Sep 15, 2013 #

Trail running long 1:33:00 [2] 15.5 km (6:00 / km) +85m 5:50 / km

running on grass felt okay but foot was really bad after the run. shouldn't have done it.

Saturday Sep 14, 2013 #

10 AM

Cross training (crosstrainer) 10:00 [2] 1.0 km (10:00 / km)

Running intervals 35:00 [4] 7.3 km (4:48 / km)

5min warm-up + 5x800m intervals (4:00 / 3:50 / 3:45 / 3:38 / 3:30 min/km) on a treadmill with 2min recoveries + 5min warm down. hate the treadmill but this way it was easier to control the foot and be able to stop if it hurted too much.

Cross training (row) 10:00 [2] 1.0 km (10:00 / km)

Strength (core) 10:00 [2]

Swimming intervals 30:00 [4] 1.0 km (30:00 / km)

300m warm up + 4x25m/25m sprints + 100m easy + 4x50m/50m sprints + 100m sprint + 100m warm down

6 PM

Trail running 18:00 [2] 2.7 km (6:40 / km)

Friday Sep 13, 2013 #

Running 45:00 [2] 8.2 km (5:29 / km) +30m 5:23 / km

legs hurt too much from yesterday for any quality session and also plantar fasciitis is back again :/

Thursday Sep 12, 2013 #

10 AM

Cycling 40:00 [2] 12.0 km (3:20 / km) +60m 3:15 / km

Strength (weights) 30:00 [2]

mainly back and upper body

Strength (pilates) 45:00 [1]

Swimming 20:00 [2]

6 PM

Trail running warm up/down 10:00 [2] 1.8 km (5:33 / km)

combination workout with Julie including 10min warm-up (1,8km) + 20min drills (1,5km) + short jog (0,4km) + 10min circuit (4x50m) + 10min warm down (1,4km)

Trail running (drills & jumps ) 20:00 [3] 1.5 km (13:20 / km)

Strength (circuit) 10:00 [3]

Trail running warm up/down 12:00 [2] 2.0 km (6:00 / km)

Wednesday Sep 11, 2013 #

10 AM

Trail running 31:00 [2] 5.1 km (6:05 / km) +15m 5:59 / km

easy recovery run. legs felt quite alright except the left plantar fascia.

Strength (core) 10:00 [2]

6 PM

Running (steady) 40:00 [3] 8.11 km (4:56 / km) +51m 4:47 / km
ahr:155 max:168

6km steady run including 1km easy warm up and warm down jog. plantar fascia sore after the run.

Tuesday Sep 10, 2013 #

Note
(rest day)

another rest day. felt just too tired to do anything and legs weren't recovered.

Monday Sep 9, 2013 #

Note
(rest day)

travel all day (didn't feel much like a recovery day)

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