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Training Log Archive: slauenstein

In the 7 days ending Apr 15, 2018:

activity # timemileskm+m
  running3 2:04:33 10.55(11:48) 16.98(7:20) 472
  Orienteering2 1:10:02 6.15(11:23) 9.9(7:05) 351
  Mt. Biking1 1:06:24 8.78(7:34) 14.13(4:42) 461
  Pilates1 1:00:00
  indoor bike (hometrainer)1 31:21
  strength1 16:04
  Total6 6:08:24 25.48 41.01 1284
  [1-5]6 6:00:38

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MoTuWeThFrSaSu

Sunday Apr 15, 2018 #

10 AM

Orienteering race 32:51 intensity: (18:38 @1) + (53 @2) + (3:08 @3) + (10:12 @4) 4.73 km (6:57 / km) +153m 5:59 / km
ahr:177 max:199

running warm up/down 12:07 intensity: (34 @1) + (4:00 @2) + (4:17 @3) + (3:16 @4) 1.69 km (7:11 / km) +83m 5:46 / km
ahr:149 max:188

Saturday Apr 14, 2018 #

1 PM

running warm up/down 18:30 intensity: (6:48 @0) + (10:31 @1) + (1:11 @2) 1.33 km (13:55 / km) +28m 12:36 / km
ahr:110 max:149

Orienteering race 37:11 intensity: (14 @0) + (9:39 @1) + (1:57 @2) + (6:43 @3) + (18:38 @4) 5.17 km (7:12 / km) +198m 6:02 / km
ahr:170 max:192

running warm up/down 18:27 intensity: (7:15 @1) + (5:31 @2) + (3:04 @3) + (40 @4) + (1:57 @5) 1.79 km (10:17 / km) +28m 9:32 / km
ahr:135 max:176

Thursday Apr 12, 2018 #

5 PM

Mt. Biking 1:06:24 intensity: (44:29 @1) + (21:55 @2) 14.13 km (4:42 / km) +461m 4:02 / km
ahr:119 max:154

Didn't feel like doing anything today, felt really sleepy all day and would have just worked in the garden instead, but Marc kicked me out... the best option was MTBing since my legs are tired from yesterday and I think I am getting the cold everyone in our family has.

Wednesday Apr 11, 2018 #

3 PM

running warm up/down 24:31 intensity: (17 @0) + (15:59 @1) + (7:29 @3) + (46 @4) 3.67 km (6:40 / km) +121m 5:44 / km
ahr:152 max:182

running 50:58 intensity: (27 @0) + (21:49 @1) + (5:33 @2) + (4:15 @3) + (18:54 @4) 8.5 km (6:00 / km) +212m 5:20 / km
ahr:172 max:206

Intervals: 3 x 8min on small rolling trails. First one was to get into, 2nd one was fast and the 3rd one I started uphill and my legs went all lactic-acidy... but I got rolling by the end. Good to have done something like this again. Tour de Canton training. First of maybe 5 10km race next Wednesday.

Tuesday Apr 10, 2018 #

5 PM

strength 16:04 intensity: (12:52 @1) + (3:12 @2)
ahr:117 max:159

Squats with 40kg: 3 x 15reps, explosive
Single-leg-romanian-deadlift with 8kg: 2 x 20 reps both sides
Eccentric calf raises with 8kg: 2 x 20 reps both sides
bent knee calf raises with 8 kg: 2 x 20 reps both sides

All of these exercises basically sequentially without a break, because I was in a hurry. My heart rate got a bit higher by the end.

indoor bike (hometrainer) 31:21 intensity: (31:04 @1) + (17 @2)
ahr:105 max:140

Spinning... lalala. Before the strength training.

Monday Apr 9, 2018 #

Pilates 1:00:00 [1]

A really nice pilates class. Seemed really to straighten me out and also worked my abs, sides and back pretty well.

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