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Training Log: marcitailor

In the last 7 days:

activity # timemileskm+m
  Warm up3 2:45:00 11.12(14:50) 17.9(9:13)
  Orienteering2 1:08:21 6.69(10:13) 10.76(6:21) 482 /25c8%
  Strength2 1:00:00
  Intervals3 50:00 6.06(8:15) 9.76(5:07)
  Excercises1 35:00 1.24(28:10) 2.0(17:30)
  Cool down/stretching2 30:00 0.99(30:11) 1.6(18:45)
  Total5 6:48:21 26.11 42.02 482 /25c8%
averages - sleep:10.3
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SuMoTuWeThFrSa

Saturday Jul 22 #

4 PM

Orienteering intervals 36:30 [4] *** 5.87 km (6:13 / km) +48m 5:58 / km
ahr:165 max:180 spiked:1/17c slept:10.5 shoes: IRock stoplis

6x800-1000m O-Intervals. Phisically felt not good but OK, but technically I struggled with keeping the direction in the green. Little mistakes only, but still significant amount. Although I made one bigger one. Of course the map was still shit as I couldn't figure out the greens' and the hills' combination code.... But still a good training. Took 2mins of rest after each which is not included in the time above.

Thursday Jul 20 #

7 PM

Orienteering 31:51 [2] ** 4.89 km (6:31 / km)
spiked:1/8c shoes: IRock stoplis

Partying last night, so really needed a bit of a "hangover" run. Actually I wasn't hangovered, just for tomorrow's training to be good. No pace, just struggling in the green. The old map was catastrophic, so had to run on paths unexpectedly lot. Otherwise, it felt really god. Still a lot to do on my running on tough, green terrains. An easy 1kin the end, just to experience what is the pace that I can keep up on dirty roads. I was in 3:25s, which is really good now.

Wednesday Jul 19 #

10 AM

Warm up warm up/down 55:00 [1] 6.5 km (8:28 / km)
shoes: New Balance NB 590 Flash

Bigcirc (26:19), stretching and drills with laufschule.

Intervals intervals 20:00 [5] 4.3 km (4:39 / km)
shoes: New Balance NB 590 Flash

It would have been 4x1000m at 3:10 but decided to run a 600 instead of the last 1000, because my calves were really stressed. No pain, but would have been if I don't avoid the last one. Times: 3.10;3.10;3.10;1.49

Cool down/stretching warm up/down 15:00 [1] 0.6 km (25:00 / km)

Had to hurry home, so just 4 drills on the grass barefoot. Didn't feel good, knees were stressed in the end.

Tuesday Jul 18 #

4 PM

Warm up warm up/down 55:00 [1] 4.8 km (11:27 / km)
slept:10.0 shoes: New Balance NB 590 Flash

Smallcirc, stretching and 6x drills. Legs worked well. It was a long time that I was running the smallcirc so slow, but with sprinters, it's still too fast for them.

Excercises 35:00 [2] 2.0 km (17:30 / km)
shoes: New Balance NB 590 Flash

Laufschule and than another 6x drills. From now on, it'll only be easy summer trainings. Just to not to get fat.

Intervals intervals (6x400) 15:00 [4] 2.4 km (6:15 / km)
shoes: New Balance NB 590 Flash

6x400 just for fun. No pace, just little rest. Ona 75s lap, 75s rest. Was fine, really enjoyed it. Maybe it was in the Winter when I last ran so slow 400m-s. Times: all 75.

Strength 30:00 [3]
shoes: New Balance NB 590 Flash

Pyramid pull-ups (6-7-8-7-6) with 5x5-5 pistol squats between. Then 5x10 push-ups with 5x5 "knee to toe and up" jumps. Felt OK physically, maybe struggled a bit with the jumps, didn't feel good when doing them.

Monday Jul 17 #

4 PM

Warm up warm up/down 55:00 [1] 6.6 km (8:20 / km)
slept:10.5 shoes: New Balance NB 590 Flash

Nagykör(26:30) gimnasztika és repülők.

Intervals intervals 15:00 [5] 3.06 km (4:54 / km)
shoes: New Balance NB 590 Flash

4x600 volt erősen. Csak Andrisnak írta le Lacibá az edzést, szóval az ő idejéből kellett dolgoznom. Neki 4x600 volt 1.40-re, én ezt 1.45-re gondoltam saját magamnak. Meg is lettek, de a vége nagyon szenvedős volt. A harmadikban 400-nál, a negyedikben már 200-nál fogytam el, besavasodtam. Onnan már csak hatalmas küzdés árán tudtam beérni időben.
1.43;1.44;1.43;1.44

Cool down/stretching warm up/down 15:00 [1] 1.0 km (15:00 / km)

3kör a füvön.

Strength 30:00 [3]
shoes: New Balance NB 590 Flash

5x(8 húzódzkodás, 10 lábemelés padon)
3x(10 fekvő, 5-5 egylábas guggolás)
2x(10 fekvő, 5 térdelésből felugrás)

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