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Training Log: marcitailor

In the last 7 days:

activity # timemileskm+m
  Running6 4:30:22 36.13(7:29) 58.15(4:39)
  Strength1 1:20:00 0.25(5:21:52) 0.4(3:20:00)
  Warm up2 1:10:00 7.02(9:58) 11.3(6:12)
  TRX1 1:02:00
  Cool down/stretching3 1:00:00 1.8 2.9
  Excercises1 25:00 0.62(40:14) 1.0(25:00)
  Total7 9:27:22 45.83 73.75
averages - sleep:7.1 rhr:46
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2:42
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SuMoTuWeThFrSa

Thursday Jan 17 #

6 AM

Running long 44:04 [2] 10.12 km (4:21 / km)
ahr:149 max:169 rhr:45 slept:7.0 shoes: Adidas Energy Boost

Morning job with Bali. Ate late last night, so HR was high :(
5 PM

TRX 1:02:00 [2]
shoes: Adidas Energy Boost

Wednesday Jan 16 #

4 PM

Warm up warm up/down 30:00 [1] 4.6 km (6:31 / km)
rhr:46 slept:7.5 shoes: Adidas Energy Boost

Running intervals 18:00 [4] 4.2 km (4:17 / km)
max:185 shoes: Adidas Energy Boost

2x1000 to 3.05 (3.00;3.01) and then the track started to freeze down so the prev. planned 300s were reduced into 200s... 5x200 (29-30)

Cool down/stretching warm up/down 20:00 [1] 2.3 km (8:42 / km)
shoes: Adidas Energy Boost

6x100 drills and jog back.

Cool down/stretching warm up/down 10:00 [1]

Tuesday Jan 15 #

6 AM

Running long 44:05 [1] 10.02 km (4:24 / km)
ahr:150 max:162 rhr:46 slept:7.0 shoes: Adidas Energy Boost

Finally, Bali got back from his injury so a chatty 10k was on table.
4 PM

Warm up warm up/down 40:00 [1] 6.7 km (5:58 / km)
shoes: Adidas Energy Boost

Running intervals 18:20 [3] 3.0 km (6:07 / km)
shoes: Adidas Energy Boost

10x ca 270m on the arti-grass track frightened by the soccerists.

Running intervals 15:00 [4] 1.2 km (12:30 / km)
shoes: New Balance LD5000v3

10x100 every 2nd easy (Times between 11.9-12.4)

Excercises warm up/down 25:00 [1] 1.0 km (25:00 / km)
shoes: Adidas Energy Boost

hurdles

Cool down/stretching warm up/down 20:00 [1] 0.6 km (33:20 / km)
shoes: Adidas Energy Boost

Monday Jan 14 #

4 PM

Running 50:06 [1] 11.95 km (4:12 / km)
rhr:43 slept:7.5 shoes: Adidas Energy Boost

Strength 1:20:00 [1] 0.4 km (3:20:00 / km)
shoes: Adidas Energy Boost

5x3-3 bulgarian jumps
5x3 FS 60kg, 5x6 from the box n up jumps
5x4 deadlift 40kg
5x3 half snatch 3x(10 push-ups w/claps, 6 pull-ups, 40s knee sprint, 20 medicine throws to wall)
4x drills after.

Cool down/stretching warm up/down 10:00 [1]

Sunday Jan 13 #

3 PM

Running long 1:20:47 [1] 17.66 km (4:34 / km)
ahr:151 max:171 rhr:52 slept:6.5 shoes: Adidas Energy Boost

Little party never killed nobody last night hahaha

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