torsdag 11. november 2010
Combined workout: running and strength training
That'll be the definitive test.
-Distance: 8,79 km
-Time: 52m 10s
-Average pace: 5:56 min/km
-Average moving pace: 5:39 min/km
-Muscular endurance pace: 5:01
-Elevation gained: 92 m(10,5 m/km). 10-ok
-Calories: 622 kcal.
-Average heart rate(max): Not measured
-Shoes: Addidas Supernova Sequense
-Weather: Sun, -5 degrees celsius, strong wind, high humidity in the air, overall cold
The strength-session went good. I managed to execute good focus and high quality in my sets. I'm gaining strength in all exercises. One more week of training and I'll be ready for more workload in the third part of the basic period-after the race in just over 2 weeks. About Squats.. my approach with cummulative load during a series of sets works excellent. I'll continue with that.
-Warm-up: no need-started with seated rowing
-Seated rowing: 15 minutes, ligth load(level 4); 3.425 m (Consept 2-Rowing machine)
-Squats: 1 set/8 reps/ 32 kg, 1 set/6 reps/37 kg, 1 set/4 rep/42 kg, 1 set/4 rep/47 kg, 1 set/4 rep/52 kg, 1 set/4 rep/57 kg, 1set/4 rep/62 kg
-Deadlift: 4 set/4 reps/67 kg
-Stretching: 6 minutes after finishing the return run
-Workout time: 40 minutes.