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Training Log: Kotesky

In the last 7 days:

activity # timemileskm+m
  Strength7 4:08:41
  Running3 1:57:39 10.69(11:00) 17.21(6:50)
  Cycling5 1:30:00 25.43(17.0/h) 40.92(27.3/h)
  Stretching4 25:00
  Total8 8:01:20 36.12 58.13
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Saturday Dec 15 #

8 AM

Running 1:23:35 [3] 11.01 km (7:35 / km)
shoes: Asics

Maybe the hardest easy run ever.
Enormous pain, first in the calves then in my left shin splint. On the way back Michael chose the worst route (steepest) to get down, with a lot of snow (ice), and it was fun as I fell down twice. Nice run on Vodno with Mik Glen and Jovan.
6 PM

Cycling warm up/down 5:00 [2] 2.5 mi (30.0 mph)
shoes: Asics

Strength 46:50 [5]
shoes: Adidas Response LT m Boost

Hard chest workout with Jovan

Friday Dec 14 #

6 PM

Cycling warm up/down 9:00 [2] 4.3 km (28.7 kph)
shoes: Adidas Response LT m Boost

Strength 35:05 [4]
shoes: Adidas Response LT m Boost

Back, biceps

Cycling warm up/down 10:00 [2] 4.5 km (27.0 kph)
shoes: Adidas Response LT m Boost

Thursday Dec 13 #

8 PM

Running 27:14 [3] 5.0 km (5:27 / km)
shoes: Adidas Response LT m Boost

Easy run but really really sore legs

Strength (Ankle stability ) 20:00 [1]

Stretching (Foam rolling) 4:00 [3]

2min each leg - PAINFUL

Wednesday Dec 12 #

3 PM

Cycling warm up/down 10:00 [1] 4.3 km (25.8 kph)
shoes: Adidas Response LT m Boost

Strength 37:07 [3]
shoes: Adidas Response LT m Boost

Arms, back, abs, squats with weight

Cycling warm up/down 10:00 [1] 4.3 km (25.8 kph)
shoes: Adidas Response LT m Boost

Stretching (foam rolling) 10:00 [3]

Tuesday Dec 11 #

7 PM

Cycling warm up/down 10:00 [2] 4.5 km (27.0 kph)
shoes: Adidas Response LT m Boost

Strength 33:02 [3]
shoes: Adidas Response LT m Boost

Chest, shoulders, arms (triceps) and abs workout

Cycling warm up/down 10:00 [2] 4.7 km (28.2 kph)
shoes: Adidas Response LT m Boost

Stretching (foam rolling) 6:00 [1]

I think everyone was looking at me those 6 minutes, I was literally yelling haha

Monday Dec 10 #

8 PM

Strength warm up/down (cardio) 10:37 [2]
shoes: Adidas Response LT m Boost

Strength (Rev performance and recov) 36:00 [3]
shoes: Adidas Response LT m Boost

Stretching (foam rolling) 5:00 [1]

Bad

Sunday Dec 9 #

12 PM

Cycling warm up/down 13:00 [2] 5.4 km (24.9 kph)
shoes: Adidas Response LT m Boost

Strength 30:00 [3]
shoes: Adidas Response LT m Boost

I must share this haha
3*10 times 80kg on the leg press was not enough, so I've thought I can try 10 times with 120kg :D It went successful :D

Cycling warm up/down 13:00 [1] 4.9 km (22.6 kph)
shoes: Adidas Response LT m Boost

Running warm up/down 6:50 [2] 1.2 km (5:42 / km)
shoes: Adidas Response LT m Boost

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