Training Log Archive: SchwartzIn the 7 days ending Oct 15, 2017:
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Sunday Oct 15, 2017 #
9 AM
BIKE (MTB) 1:45:00 [4] 45.0 km (25.7 kph)
25min WU
1 hour cyclocross training "competition"
20min Cool down
Frist ride on my new Merida Big Nine 6000. A really good first impression, but I need to replace the heavy wheels it born with, to one there is much lighter.
The training was a open for free training. Nearly everyone was on cyclocross bike, but fortunately I was strong enough to follow the lead gruop on my MTB. The road today was "only" gravel and grass (so not technical) but have a lot of 180 degrees swing (power brust/acceleration) and some dismount parts.
1 hour cyclocross training "competition"
20min Cool down
Frist ride on my new Merida Big Nine 6000. A really good first impression, but I need to replace the heavy wheels it born with, to one there is much lighter.
The training was a open for free training. Nearly everyone was on cyclocross bike, but fortunately I was strong enough to follow the lead gruop on my MTB. The road today was "only" gravel and grass (so not technical) but have a lot of 180 degrees swing (power brust/acceleration) and some dismount parts.
11 AM
STRENGTH/CORE 25:00 [4]
Pull ups: 2x6xBW+15kg
seated calf raise: 2x25x50kg
Trap bar deadlift: 2x20x70kg
Bench pres: 2x10x60kg
+ core
My weight: 73kg
seated calf raise: 2x25x50kg
Trap bar deadlift: 2x20x70kg
Bench pres: 2x10x60kg
+ core
My weight: 73kg
Saturday Oct 14, 2017 #
10 AM
KAYAK (Seakayak) 2:25:00 [1] 14.0 km (5.8 kph)
Seakayak (work)
low intensity trip padling with customers (windy)
low intensity trip padling with customers (windy)
5 PM
RUN (Trail) 1:30:00 [2] 15.8 km (5:42 / km)
base training
Friday Oct 13, 2017 #
5 PM
BIKE (Indoor) 1:15:00 [4]
20min warm up
10x 50sec easy + 10 sec sprint
5min easy
4x4min Vo2max + 3min easy
5min low cadence (55 RPM)
5min cool down
10x 50sec easy + 10 sec sprint
5min easy
4x4min Vo2max + 3min easy
5min low cadence (55 RPM)
5min cool down
Thursday Oct 12, 2017 #
5 PM
RUN 50:00 [2] 8.5 km (5:53 / km)
2.5km transportjog
2km stone mole (technical training)
4km transportjog
2km stone mole (technical training)
4km transportjog
6 PM
STAIRS 20:00 [3]
20min stair running (mix steps)
STRENGTH/CORE 30:00 [4]
overhead walking lunges: 2x20x20kg
seated calf raise: 2x20x60kg
Pull ups: 2x6xBW+15kg
Push ups: 2x30
DB shoulder press: 2x10x22.5kg
DB rows: 2x12x35kg
+ core
seated calf raise: 2x20x60kg
Pull ups: 2x6xBW+15kg
Push ups: 2x30
DB shoulder press: 2x10x22.5kg
DB rows: 2x12x35kg
+ core
Wednesday Oct 11, 2017 #
9 AM
RUN (Trail) 50:00 [1] 9.0 km (5:33 / km)
recovery jog
Tuesday Oct 10, 2017 #
4 PM
BIKE (Indoor) 55:00 [5]
10min warm up
3min Vo2max
2min easy
3x9min micro intervalsbloc. rest 3min easy
7min cool down
3min Vo2max
2min easy
3x9min micro intervalsbloc. rest 3min easy
7min cool down
5 PM
OTHERS (Ski'n'core) 35:00 [3]
15min Thorax ergometer
5min core
10min Thorax ergometer
5min core
5min core
10min Thorax ergometer
5min core
Monday Oct 9, 2017 #
2 PM
STAIRS 30:00 [4]
Stair training:
20min running (both double and single steps)
10min jumps, hop on one leg and body weight leg exercises
20min running (both double and single steps)
10min jumps, hop on one leg and body weight leg exercises
3 PM
STRENGTH/CORE 10:00 [3]
coretraining