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Training Log Archive: Shallot

In the 7 days ending Mar 30:

activity # timemileskm+mload
  Walking4 7:10:44 17.97(23:58) 28.92(14:54) 1733174.3
  s&c6 3:27:00
  Running: Road/path5 1:16:07 7.45(10:13) 11.99(6:21) 19419.0
  X training1 52:1343.1
  Total13 12:46:04 25.42 40.92 1927236.3
  [1-5]9 9:19:04
averages - sleep:9

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WeThFrSaSuMoTu

Tuesday Mar 30 #

s&c 25:00 [0]

3 PM

Walking hills 1:42:27 intensity: (1:19:40 @1) + (17:33 @2) + (5:14 @3) 6.24 km (16:25 / km) +524m 11:34 / km
ahr:120 max:157

Climbs with 7.5kg rucksack

Monday Mar 29 #

9 AM

Running: Road/path 25:01 [1] 4.06 km (6:10 / km) +81m 5:36 / km
slept:9.0

Morning jog
11 AM

s&c 1:00:00 [0]

4 PM

Walking 1:58:17 [2] 8.61 km (13:44 / km) +589m 10:14 / km

A particularly powerful, power walk getting some Stolpejakt.

Sunday Mar 28 #

Note
(rest day)

Jogged to gym, to find out they've been closed as of last night due to a virus outbreak among students and gyms.

Saturday Mar 27 #

10 AM

Walking 1:30:00 [1] 7.07 km (12:44 / km) +300m 10:30 / km

Walk up Fløyen with Benedicte
2 PM

Running: Road/path 19:14 [1] 3.19 km (6:02 / km) +20m 5:51 / km

Jog

s&c 30:00 [0]

Monster band walks
3 x 12 + 12 SL skater squat
3 x 15 + 15 SL squat with ankle press to wall
3x 12 + 12 SL deadlift 11.5kg
15 x each CR continuous

Friday Mar 26 #

12 PM

s&c 30:00 [0]

3 x 15 + 15 SL squat with knee press to wall
3 x 15 + 15 lunge to stand with foot on book
3 x 10 + 10 step up, step down, step up
Monster band walks
2min CR continuous
4 PM

Walking 2:00:00 [2] 7.0 km (17:09 / km) +320m 13:57 / km

With 10kg rucksack. Up the adventure path and along the ridge

Thursday Mar 25 #

7 AM

Running: Road/path 16:24 [1] 2.65 km (6:11 / km) +56m 5:36 / km

Morning jog
5 PM

Running: Road/path 8:12 [1] 1.07 km (7:39 / km) +17m 7:05 / km

Jog to gym

s&c 1:00:00 [0]

Warm up - mobility, press ups, 10 x box/drop jumps

Calf raise routine - 3x (3 x 12 + 12) with 1min between each set

3 x 16 + 16 cable step 6kg
3 x 15 x 15 bulgarian squat 12.5 kg var
3 x 10 + 10 SL deadlift 12kg

Circuit x 3 continuous
10 x press ups
15 x kb swing 8kg
30s each side side plank with leg abduction

Wednesday Mar 24 #

s&c 2:00 [0]

7 AM

X training (Elliptical ) 52:13 intensity: (22:13 @1) + (30:00 @4)
ahr:141 max:173

Intervals on the elliptical. 10 x 3min/1min.

Running: Road/path warm up/down 7:16 [1] 1.02 km (7:06 / km) +20m 6:28 / km
ahr:139 max:149

Warm down jog back from gym

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