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Training Log Archive: kurthu

In the 7 days ending Dec 16, 2007:

activity # timemileskm+m
  Cycling5 6:21:00 96.31(3:57) 155.0(2:27)
  Running5 5:15:34 33.55(9:24) 54.0(5:51) 1150
  stretching5 50:00
  Strength1 25:00
  Total7 12:51:34 129.87 209.0 1150
  [1-5]7 12:01:34

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MoTuWeThFrSaSu

Sunday Dec 16, 2007 #

Running long 1:17:46 [3] 13.0 km (5:59 / km) +200m 5:33 / km
ahr:127 max:141 shoes: Brooks Glycerin 4

Gmeumeri - Wuerenlos - Otelfingen -Breitlen.

stretching 10:00 [0]

Saturday Dec 15, 2007 #

Cycling (Indoor Trainer) 1:00:00 [2] 24.0 km (2:30 / km)
ahr:107 max:119

On TravelMag (flat tire after 20 minutes).

Running intervals 20:00 [4] 4.2 km (4:46 / km)
max:154 shoes: Brooks Glycerin 4

On trails/roads. 2 sets of 10x 30s on/ 30s off. 5 minutes recovery jogging between sets.

Running warm up/down 40:55 [2] 6.3 km (6:30 / km) +150m 5:48 / km
shoes: Brooks Glycerin 4

Before/ after and between intervals.

stretching 10:00 [0]

Friday Dec 14, 2007 #

Cycling (Indoor Trainer) 1:30:00 [2] 36.0 km (2:30 / km)
ahr:107 max:118

Pre-breakfast ride on TravelMag.

Thursday Dec 13, 2007 #

Running warm up/down 18:17 [2] 3.0 km (6:06 / km) +40m 5:43 / km
ahr:114 shoes: Brooks Glycerin 4

Before the hill training.

Running hills 21:40 [4] 2.0 km (10:50 / km) +340m 5:51 / km
ahr:150 max:156 shoes: Brooks Glycerin 4

Top of Laegern. Straight line up. Running/walking (with poles).

Running 30:17 [2] 5.5 km (5:30 / km) +20m 5:24 / km
ahr:125 shoes: Brooks Glycerin 4

Laegern downhill.

stretching 10:00 [0]

Wednesday Dec 12, 2007 #

Cycling (Indoor Trainer) 1:00:00 [2] 24.0 km (2:30 / km)
ahr:108 max:121

Pre-breakfast ride on TravelMag.

Running 1:01:10 [3] 11.5 km (5:19 / km) +200m 4:54 / km
ahr:136 max:154 shoes: Brooks Glycerin 4

Aggenbühl - Birch - Otelfingen - Breitlen - Aerbist.

Tuesday Dec 11, 2007 #

Strength (Machines) 25:00 [1]

Cycling 53:00 [2] 23.0 km (2:18 / km)
ahr:120 max:133

Spinning at the gym in Regensdorf.

stretching 10:00 [0]

Monday Dec 10, 2007 #

Cycling (Indoor Trainer) 1:05:00 [2] 26.0 km (2:30 / km)
ahr:108 max:117

Pre-breakfast ride on TravelMag.

Running tempo 45:29 [4] 8.5 km (5:21 / km) +200m 4:47 / km
ahr:142 max:156 shoes: Brooks Glycerin 4

Buchs loop. Rain and wind.

Cycling (Indoor Trainer) 53:00 [2] 22.0 km (2:25 / km)
ahr:113 max:122

Recovery ride on TravelMag.

stretching 10:00 [0]

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