Training Log Archive: SchwartzIn the 7 days ending Oct 22, 2017:
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Sunday Oct 22, 2017 #
11 AM
RUN (Trail) 2:00:00 [3] 15.4 km (7:48 / km)
70min trailrun basetraining intensity
15min Thorax (skiergometer)
20min Trailrun basetraining intensity
15min stair running
15min Thorax (skiergometer)
20min Trailrun basetraining intensity
15min stair running
Saturday Oct 21, 2017 #
9 AM
OTHERS (Ski'n'row'n'core) 1:10:00 [4]
Kayakergometer
10min WU
4x3.5min. rest 1,5min
- 5min core -
Thoraxtrainer (skiergometer)
4x3.5min Diagonal Poling. rest 1,5min
5min "strength" exercises
- 10min core -
10min WU
4x3.5min. rest 1,5min
- 5min core -
Thoraxtrainer (skiergometer)
4x3.5min Diagonal Poling. rest 1,5min
5min "strength" exercises
- 10min core -
Friday Oct 20, 2017 #
4 PM
SWIM 30:00 [2]
5 PM
BIKE (Indoor) 1:00:00 [5]
13min warm up
"tabata" 8x20 sec sprint (500 watt) / 10 sec break
5min easy
3 x 2min 60 RPM (280 watt) + 1min Anaerobic (400 watt) + 2min easy
5min easy
2 x 2min Anaerobic (400 watt). rest 4min easy
12min cool down
"tabata" 8x20 sec sprint (500 watt) / 10 sec break
5min easy
3 x 2min 60 RPM (280 watt) + 1min Anaerobic (400 watt) + 2min easy
5min easy
2 x 2min Anaerobic (400 watt). rest 4min easy
12min cool down
Wednesday Oct 18, 2017 #
5 PM
OTHERS (Ski'n'bike'n'row) 1:25:00 [5]
Kayakergometer
10min WU
10x30/30sec on/off intervals
Spinning
3x10min micro on/off intervals (1. 20x20/10sec 2. 10x40/20sec 3. 10x50/10sec). rest 4min easy
Thoraxtrainer (skiergometer)
20min mix of cardio, balance and strength exercises
10min WU
10x30/30sec on/off intervals
Spinning
3x10min micro on/off intervals (1. 20x20/10sec 2. 10x40/20sec 3. 10x50/10sec). rest 4min easy
Thoraxtrainer (skiergometer)
20min mix of cardio, balance and strength exercises
Tuesday Oct 17, 2017 #
6 PM
RUN (orienteering ) 55:00 [3] 11.0 km (5:00 / km)
15min transport (4.30 min/km)
25min beach orienterring sprint training
15min transportjog (5.10 min/km)
25min beach orienterring sprint training
15min transportjog (5.10 min/km)
7 PM
STRENGTH/CORE 30:00 [4]
Trap bar deadlift: 2x15x90kg
Bench pres: 2x10x62.5kg
seated calf raise: 2x15x70kg
walking lunges: 2x30
DB rows: 2x12x36kg
+ core
Bench pres: 2x10x62.5kg
seated calf raise: 2x15x70kg
walking lunges: 2x30
DB rows: 2x12x36kg
+ core
Monday Oct 16, 2017 #
7 PM
SWIM 40:00 [2] 2.05 km (3.1 kph)
Easy swim training with my triathlon club (tired body)
550m warm up
6x200m endurance (3.20-3.25 / 1.40-1.43 min/100m)
300m cool down
Over the winter my goal is to swim a little, so I hopefully can swim a 1500m at ITU Cross Triathlon World Championships (July) under 24min. I will like to do some xterra and cross triathlon events next year, but it still depend on how my adventure race calendar is going to look like (probably Expedicion Guarani or China stages races).
550m warm up
6x200m endurance (3.20-3.25 / 1.40-1.43 min/100m)
300m cool down
Over the winter my goal is to swim a little, so I hopefully can swim a 1500m at ITU Cross Triathlon World Championships (July) under 24min. I will like to do some xterra and cross triathlon events next year, but it still depend on how my adventure race calendar is going to look like (probably Expedicion Guarani or China stages races).