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Training Log: Schwartz

In the last 7 days:

activity # timemileskm+m
  RUN3 3:35:00 23.8(9:02) 38.3(5:37)
  OTHERS2 2:15:00
  BIKE1 1:15:00
  STAIRS 2 55:00
  SWIM1 45:00 1.55(2.1/h) 2.5(3.3/h)
  KAYAK1 35:00 3.73(6.4/h) 6.0(10.3/h)
  STRENGTH/CORE2 20:00
  Total10 9:40:00 29.08 46.8
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ThFrSaSuMoTuWe

Tuesday Jan 23 #

RUN 45:00 [4] 8.6 km (5:14 / km)

2km warm up
running drills and 2 strides
2x80m sprint - walk back
20min temporun (200m uphill then downhill and over again)
frog jumps and walking lunges
1km cooling down

Monday Jan 22 #

3 PM

STAIRS 20:00 [3]

KAYAK (kayakergometer ) 35:00 [3] 6.0 km (10.3 kph)

10min Warm up
2x5 x 30/20/10 sec (6.30, 4.25 and 4 min/km). rest 3min easy
12min endurance
4 PM

OTHERS (Ski'n'bike) 1:00:00 [3]

10min thoraxtrainer
30min bike - tempo/sweet spot
10min thoraxtrainer
10min coretraining

Sunday Jan 21 #

9 AM

RUN (Trail) 1:55:00 [2] 19.4 km (5:56 / km)

10 AM

STRENGTH/CORE (core) 10:00 [3]

Saturday Jan 20 #

8 AM

OTHERS (Ski'n'row'n'core) 1:15:00 [3]

kayakergometer
10min WU
4 x 3.5 min + 1.5 min easy
- 10 min coretraining -
20min Thoraxtrainer
- 15 min coretraining -
7 PM

STAIRS 35:00 [3]

Friday Jan 19 #

9 AM

RUN (Urban/Beach) 55:00 [1] 10.3 km (5:20 / km)

recovery jogging
10 AM

SWIM 45:00 [2] 2.5 km (3.3 kph)

400m crawl
200m breaststroke
400m kick with fins
1km hand paddles and pull buoy
400m crawl with fins
100m crawl

STRENGTH/CORE (core) 10:00 [3]

Thursday Jan 18 #

3 PM

BIKE (Indoor) 1:15:00 [5]

10min WU
2x 20min threshold + 5min easy
10x 40/20sec Vo2max
5min Cooling down

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