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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Seregaofed

In the 7 days ending Oct 16, 2011:

activity # timemileskm+m
  swimming3 2:00:00 3.51(34:11) 5.65(21:14)
  trail running2 1:42:03 12.55(8:08) 20.2(5:03) 254
  street running5 1:29:12 11.31(7:53) 18.2(4:54) 12
  cycling1 26:32 8.0(3:19) 12.88(2:04) 105
  jumping1 6:00 0.62(9:39) 1.0(6:00)
  Total11 5:43:47 36.0(9:33) 57.93(5:56) 371
averages - weight:67.9kg

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MoTuWeThFrSaSu

Sunday Oct 16, 2011 #

6 PM

street running 56:10 [3] 11.5 km (4:53 / km)
shoes: Nike Free 7.0

Saturday Oct 15, 2011 #

9 AM

jumping 6:00 [3] 1.0 km (6:00 / km)

pain in lower abdomen
12 PM

street running (track) 3:00 [3] 0.8 km (3:45 / km)

1 PM

swimming (masters) 50:00 [3] 2.3 km (21:44 / km)

40' strengh including 800m hard on track, a lot of jumps, abs and lower back, pushups
pool:
400 free
200 kick
6x50 (even stroke count 15-17x2/ odd regular)
20x25 (MEHE means 1-2-0-2 breaths for lap)
8x75 IM like fly-back-breast, back-breast-free, ...)
2x
100 easy free
50 back double arm
after little over then 2 hrs training was exausted, weight little under 67kg!

Friday Oct 14, 2011 #

12 PM

trail running 42:29 [3] 8.3 km (5:07 / km) +78m 4:53 / km
ahr:148 max:160 shoes: Nike Free 7.0

5 PM

street running 5:00 [3] 1.0 km (5:00 / km)

run with stroller and umbrella - pushed hard

Thursday Oct 13, 2011 #

8 PM

swimming (masters) 35:00 [3] 1.75 km (20:00 / km)

15' strength
300+200+100 easy free
2x50 fly kick
2x50 back kick
2x50 breast kick
2x50 free kick
8x75 free (every 2 drag practice)
50 free kick
4x25 free (even regular/ odd tarzan)
5' flip turn

Wednesday Oct 12, 2011 #

11 AM

trail running 59:34 [3] 11.9 km (5:00 / km) +176m 4:40 / km
ahr:151 max:170 weight:67.9kg shoes: Nike Free 7.0

Tuesday Oct 11, 2011 #

1 PM

cycling 26:32 [3] 12.88 km (2:04 / km) +105m 1:59 / km
ahr:134 max:154 shoes: SIDI

HED

street running (brick) 5:14 [3] 1.0 km (5:14 / km) +12m 4:56 / km
ahr:137 max:154 shoes: Nike Free 7.0

8 PM

swimming (masters) 35:00 [3] 1.6 km (21:52 / km)

15' strengh
200 easy free
6x50 free even less strokes
200 kick
6x25 back push off the wall free
2x(150+100+50) fast free
50 easy free
100 kick
+5' flip

Monday Oct 10, 2011 #

6 PM

street running 19:48 [3] 3.9 km (5:05 / km)
shoes: Nike Free 7.0

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