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Training Log Archive: Psuba

In the 1 days ending Nov 23, 2016:

activity # timemileskm+m
  Strength / Conditioning / Drills1 26:00 0.21(2:04:10) 0.34(1:17:09)
  Running1 22:40 2.74(8:17) 4.41(5:09) 90
  Total1 48:40 2.95(16:30) 4.74(10:15) 90
  [1-5]1 48:20

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Wednesday Nov 23, 2016 #

7 PM

Running (Treadmill) 22:40 intensity: (20 @0) + (5 @1) + (1:50 @2) + (6:05 @3) + (7:57 @4) + (6:23 @5) 4.41 km (5:09 / km) +90m 4:40 / km
ahr:151 max:179 shoes: Haglofs Gram XC 2016

Gym session, the now usual hill progression treadmill routine.

~1km - 5m/km, 0% elev -> 138BPM ave HR
1km - 5m/km, 3% elev -> 155BPM ave HR
1km - 5m/km, 6% elev -> 171BPM ave HR
0.5km - 5m/km, 0% elev -> HR ramp down to 145BPM
0.5km - 3:30m/km, 0% elev -> HR up to 178BPM (log curve)
+cool down

Strength / Conditioning / Drills 26:00 intensity: (1:31 @1) + (18:43 @2) + (5:40 @3) + (6 @4) 0.34 km (1:17:09 / km)
ahr:122 max:148 shoes: Haglofs Gram XC 2016

core & leg strength exercises.
https://www.youtube.com/watch?v=jQcGXGf1-TU
and
https://www.youtube.com/watch?v=yIh4DNuQUbQ
+ leg lunges

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