Training Log Archive: PVAIn the 7 days ending Jan 3, 2016:
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Sunday Jan 3, 2016 #
10 AM
Running long 1:37:14 19.46 km (5:00 / km) +602m 4:20 / km
ahr:150 max:169 shoes: ASICS Gel-Cumulus 16 (blue)
Good run with Simon^2, followed by Älplermakkronen and Tour de Ski.
Saturday Jan 2, 2016 #
Note
(rest day)
No time to train...at least I took the 71 steps from the underground tram station to the surface :)
Friday Jan 1, 2016 #
3 PM
Running intervals 1:24:27 14.19 km (5:57 / km) +28m 5:54 / km
ahr:131 max:184 shoes: ASICS Gel-Cumulus 16 (blue)
3x 5x300m with a bit more than 200m jogging in between (90'') and 3min between two sets.
54-56-56-55-54
54-57-53-53-54
57-54-54-54-46
54-56-56-55-54
54-57-53-53-54
57-54-54-54-46
Thursday Dec 31, 2015 #
9 AM
Orienteering 2:08:43 13.37 km (9:38 / km) +811m 7:23 / km
shoes: inov8 X-TALON 212
Route choice testing for our upcoming regional competition. Tough but nice terrain!
Wednesday Dec 30, 2015 #
3 PM
Running 1:07:36 11.27 km (6:00 / km) +148m 5:38 / km
ahr:133 max:171 shoes: ASICS Gel-Cumulus 16 (blue)
5x15'' hill intervals at the end.
Strength 20:00 [4]
Tuesday Dec 29, 2015 #
4 PM
Running intervals 44:30 9.57 km (4:39 / km) +42m 4:33 / km
ahr:154 max:179 shoes: ASICS Gel-Cumulus 16 (blue)
3x9' aerobic treshold speed.
Cycling warm up/down 55:00 [1]
Following Laura's 4x10' with the bike.
Monday Dec 28, 2015 #
3 PM
Running 35:14 [2] 6.15 km (5:44 / km) +203m 4:55 / km
ahr:148 max:179 shoes: ASICS Gel-Cumulus 16 (blue)
Getting some fresh air after a day filled with wastewater hydraulics. (Well, only theoretical work - after a day in the lab dealing with wastewater you might really need to get out) :)