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Training Log Archive: Shallot

In the 7 days ending Aug 2:

activity # timemileskm+m
  X training3 7:01:32 41.63 67.0 850
  Running3 2:05:28 4.46 7.18 637
  s&c4 2:00:00
  Walking1 1:40:00
  Running: Road/path1 25:00
  Total10 13:12:00 46.09 74.18 1487
  [1-5]8 12:12:00
averages - sleep:8.6

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Sunday Aug 2 #

s&c 20:00 [0]

Unlace the brace day 5

Walking 1:40:00 [1]
slept:9.0

Horrible weather for cycling and calf didn't feel up for running so bit of a power walk with as much up as possible.

Saturday Aug 1 #

2 PM

X training 3:30:00 [1] 67.0 km (3:08 / km) +850m 2:57 / km
slept:9.0

Cycle out to Fana, round Kalandsvatnet, up Hausdalen, then over a gravel road to Totlandsvegen and back through Midtun and along the cycle way. Once out past Fana the roads were amazing. Really fun cycling up the valley.

Friday Jul 31 #

10 AM

Running tempo 20:28 [4] 2.8 km (7:19 / km) +337m 4:34 / km
ahr:139 max:173 slept:7.0

Visit to Hilde in Voss. She was doing a strava segment in with some friends so I joined in. Good benchmark and maybe will go back and do it again after a bit of traininf. Calf a bit sore but ok. Lovely sunny day and very nice visit :)

Running: Road/path warm up/down 25:00 [1]

11 AM

Running 1:00:00 [1]
ahr:117 max:153

Extended warm down back. Lovely views over Voss.

Thursday Jul 30 #

10 AM

s&c 20:00 [0]

UNLB Day 4
3 PM

X training 2:22:52 [1]
ahr:98 max:134

Easy cycle out to Fana and back. Didn't feel like cycling so far today but looks like good possibilities beyond Fana.

Wednesday Jul 29 #

10 AM

s&c 20:00 [0]

1 PM

Running 45:00 [1] 4.38 km (10:16 / km) +300m 7:39 / km

5 PM

s&c 1:00:00 [3]
slept:9.0

Warm up: mobility, thoracic stuff, walking lunges, shoulder press 10/8/6 reps all 10kg, inch worm, compass 1 leg squats

Then insanity style workout

3x 30s each + 1min power move/ 1min rest between sets

KB swing (8kg)
press ups
back lunge and step through (8kg)
MB snatch (6kg)
PM: plank walk

L+R side plank dips
L+R stork hold with MB (6kg)
PM: windscreens

Crunches
Sit ups (6kg)
Plank shoulder touch
RT's 8kg
PM bicycles

Cycle home, stretch and roll in the evening

Tuesday Jul 28 #

10 AM

X training hills 1:08:40 intensity: (21:00 @1) + (38:40 @2) + (9:00 @4)
slept:9.0

3x 6x 30s hill aiming for 90% max. 1 min rec between each, 3min between sets

Worked pretty well - maybe extend to a 40s rep to give time to get up to speed at the start. Felt there wasn't quite enough time to get to max with 30s but still working hard.

Good fun :)

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