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Training Log Archive: marcitailor

In the 31 days ending Jan 31, 2019:

	activity	#	time	miles		km		+m
	Running	43	28:32:22	223.12	(7:40)	359.07	(4:46)
	Warm up	14	7:59:36	39.27	(12:13)	63.2	(7:35)
	Strength	4	5:45:00	0.25		0.4
	Cool down/stretching	19	5:40:00	11.06		17.8
	TRX	6	5:32:00	1.24		2.0
	Excercises	7	2:55:00	2.86		4.6
	Total	48	56:23:58	277.8		447.07
averages - sleep:7.5 rhr:45

3:03

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Thursday Jan 31, 2019 #

6 AM

Running long 43:17 [1] 10.02 km (4:19 / km)
ahr:152 max:170 rhr:42 slept:7.5 shoes: Adidas Energy Boost

3 PM

Running long 51:05 [2] 12.2 km (4:11 / km)
ahr:147 max:173 shoes: Adidas Energy Boost

12x100/100 with Bali.

6 PM

TRX 1:10:00 [3]

Wednesday Jan 30, 2019 #

6 AM

Running long 44:21 [1] 10.0 km (4:26 / km)
ahr:154 max:168 rhr:45 slept:7.2 shoes: Adidas Energy Boost

3 PM

Running long 44:45 [2] 9.74 km (4:36 / km)
ahr:147 max:172 shoes: Adidas Energy Boost

Some easy fartlek with Andris. 3km 200/100 and 3km 150/50

Excercises 20:00 [1]
shoes: Adidas Energy Boost

Cool down/stretching warm up/down 15:00 [1] 0.4 km (37:30 / km)

Tuesday Jan 29, 2019 #

4 PM

Warm up warm up/down 25:00 [1] 2.4 km (10:25 / km)
slept:7.2 shoes: Adidas Energy Boost

Coach only gave the rders near 4 o'clock, so I was quite sure the track'll be full of ice - and I'm always right...

Running intervals 20:00 [4] 3.0 km (6:40 / km)
shoes: Adidas Energy Boost

2x600 on the ice (1.43;1.46) but it's not really relevant, since ran on lane 2-3 and skates. 300s were out at Stadion, didn't wan to start the Year with an injury.

Running intervals 15:00 [3] 1.2 km (12:30 / km)
shoes: New Balance LD5000v3

6x100 hard (12.0-12.4)

Cool down/stretching warm up/down 25:00 [1] 2.5 km (10:00 / km)
shoes: Adidas Energy Boost

Monday Jan 28, 2019 #

6 AM

Running long 46:22 [1] 10.47 km (4:26 / km)
ahr:147 max:170 rhr:45 slept:7.5 shoes: Adidas Energy Boost

3 PM

Running long 39:50 [2] 10.1 km (3:57 / km)
ahr:150 max:166 shoes: Adidas Energy Boost

9x(90s/30s) fartlek

Strength 1:25:00 [1]
shoes: Adidas Energy Boost

5x8-8 Bulgarian jumps on box
5x(4 FS 62.5; 12x box jump down and up)
5x5 deadlift 45kg
5x5 half snatch 27.5kg
5x(35s kneelifting, 6 pull-ups, 5 clappy push-ups, 10-10 side medicine throws)

Sunday Jan 27, 2019 #

3 PM

Running long 1:01:19 [2] 14.7 km (4:10 / km)
ahr:152 max:171 shoes: Adidas Energy Boost

20x100/100 fartlek in the middle.

Saturday Jan 26, 2019 #

10 AM

Warm up warm up/down 40:00 [1] 4.5 km (8:53 / km)
shoes: Adidas Energy Boost

Running intervals 20:00 [5] 2.4 km (8:20 / km)
shoes: New Balance LD5000v3

12x200 in the hall to 31. Felt awful, no air. [1min]

Running intervals 15:00 [3] 1.0 km (15:00 / km)
shoes: New Balance LD5000v3

10x60

Cool down/stretching warm up/down 5:00 [1]

Friday Jan 25, 2019 #

4 PM

Running long 40:00 [1] 8.61 km (4:39 / km)
shoes: Adidas Energy Boost

Catastrophy. Couldn't run anywhere, the other track was easier to skate than to run.

Excercises 30:00 [1] 1.0 km (30:00 / km)
shoes: Adidas Energy Boost

Thursday Jan 24, 2019 #

6 AM

Running long 43:28 [1] 10.03 km (4:20 / km)
ahr:155 max:165 rhr:45 slept:7.2 shoes: Adidas Energy Boost

5 PM

TRX 1:00:00 [2]

Wednesday Jan 23, 2019 #

3 PM

Running long 49:35 [2] 11.56 km (4:17 / km)
shoes: Adidas Energy Boost

4x(2/1) included on the track.

Excercises 25:00 [1] 0.6 km (41:40 / km)
shoes: Adidas Energy Boost

Cool down/stretching warm up/down 15:00 [1]
rhr:47 slept:7.5

Tuesday Jan 22, 2019 #

6 AM

Running long 44:48 [1] 10.01 km (4:29 / km)
ahr:148 max:166 rhr:46 slept:6.0 shoes: Adidas Energy Boost

4 PM

Warm up warm up/down 35:00 [1] 3.6 km (9:43 / km)
shoes: Adidas Energy Boost

Running intervals 20:00 [5] 4.0 km (5:00 / km)
shoes: Adidas Energy Boost

2x1000 (3.05;3.06) [1min] Snowy track, just followed Andris - he really struggled, I had an advantage from the O-side :)
5x300 (48-49) [1.45]

Cool down/stretching warm up/down 25:00 [1] 2.2 km (11:22 / km)
shoes: Adidas Energy Boost

Monday Jan 21, 2019 #

3 PM

Running long 25:45 [1] 5.88 km (4:23 / km)
ahr:152 max:165 rhr:46 slept:10.0 shoes: Adidas Energy Boost

Strength 1:30:00 [2]
shoes: Adidas Energy Boost

5x(4 FS, 12 box jumps down&up)
5x(7-7 Bulgarian jumps)
5x5 deadlift 40kg
5x5 half snatch 30kg
5x(40s kneelifting, 10-10 medicine throws, 10x clappy push-ups, 6x pull-ups)

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

Sunday Jan 20, 2019 #

1 PM

Warm up warm up/down 45:00 [1] 4.0 km (11:15 / km)
shoes: Adidas Energy Boost

Running race 2:07 [5] 0.8 km (2:39 / km)
shoes: New Balance LD5000v3

Cool down/stretching warm up/down 10:00 [1] 0.6 km (16:40 / km)

Saturday Jan 19, 2019 #

4 PM

Warm up warm up/down 1:00:00 [1] 6.0 km (10:00 / km)
shoes: Adidas Energy Boost

Running race 9:19 [5] 3.0 km (3:06 / km)
shoes: New Balance LD5000v3

Cool down/stretching warm up/down 10:00 [1] 0.5 km (20:00 / km)

Friday Jan 18, 2019 #

4 PM

Running long 32:36 [1] 7.08 km (4:36 / km)
ahr:154 max:171 rhr:46 slept:6.5 shoes: Adidas Energy Boost

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

Thursday Jan 17, 2019 #

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, 2019 #

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, 2019 #

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, 2019 #

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, 2019 #

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

Saturday Jan 12, 2019 #

10 AM

Warm up warm up/down 30:00 [1] 4.6 km (6:31 / km)
rhr:43 slept:10.0 shoes: Adidas Energy Boost

Running intervals 18:00 [4] 4.0 km (4:30 / km)
shoes: Adidas Energy Boost

1x2000 + 2x1000 easy. Wasn't so easy, was chilling in the spa last night so there was no power in my legs. Anyway, done it on lane 2 in snow :( Times: 6.58;3.28;3.27

Running intervals 17:00 [3] 1.0 km (17:00 / km)
shoes: New Balance LD5000v3

2x5x60 strides

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

Hurdles

TRX warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Adidas Energy Boost

Friday Jan 11, 2019 #

6 AM

Running long 28:25 [1] 6.2 km (4:35 / km)
ahr:150 max:160 rhr:42 slept:7.5 shoes: Adidas Energy Boost

4 PM

Warm up warm up/down 30:00 [1] 4.1 km (7:19 / km)
shoes: Adidas Energy Boost

Running intervals 15:00 [5] 3.2 km (4:41 / km)
shoes: Adidas Energy Boost

5x600 to 1.45-47 (47.7;47.7;48.1;48.8;47.5) Really bad feeling, legs didn't work at all.

Running intervals 15:00 [3] 1.2 km (12:30 / km)
shoes: New Balance LD5000v3

12x100 every second w/weight.

Cool down/stretching warm up/down 25:00 [1] 2.0 km (12:30 / km)
shoes: Adidas Energy Boost

Thursday Jan 10, 2019 #

6 AM

Running long 49:48 [1] 10.97 km (4:32 / km)
ahr:149 max:166 rhr:44 slept:7.2 shoes: Adidas Energy Boost

5 PM

TRX 1:00:00 [3]
shoes: Adidas Energy Boost

Wednesday Jan 9, 2019 #

6 AM

Running long 30:32 [1] 6.2 km (4:55 / km)
ahr:144 max:165 rhr:47 slept:7.5 shoes: Adidas Energy Boost

Heavy snowwww aww

4 PM

Warm up warm up/down 22:36 [1] 4.8 km (4:42 / km)
shoes: Adidas Energy Boost

Running intervals 16:00 [4] 4.2 km (3:49 / km)
shoes: Adidas Energy Boost

4x1000 to 3.15 (22;18;17;11) Really nasty on the DEAC track: icy all the way and was sometimes forced to lane 2 by the snow border :( Anyway, felt ggggood.

Excercises 30:00 [1]
shoes: Adidas Energy Boost

Hurdles and sum jumps with 20kg.

Cool down/stretching warm up/down 25:00 [1] 2.0 km (12:30 / km)
shoes: Adidas Energy Boost

Tuesday Jan 8, 2019 #

6 AM

Running long 29:38 [1] 6.54 km (4:32 / km)
ahr:138 max:152 rhr:45 slept:7.5 shoes: Adidas Energy Boost

3 PM

Warm up warm up/down 32:00 [1] 6.0 km (5:20 / km)
ahr:150 max:162 shoes: Adidas Energy Boost

10 more centimeters of snowwww. Awww.

Running intervals 16:58 [4] 4.04 km (4:12 / km)
shoes: Adidas Energy Boost

150/50

Running intervals 25:00 [5] 2.0 km (12:30 / km)
shoes: New Balance LD5000v3

20x100 every 2nd w/ weights.

Cool down/stretching warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Adidas Energy Boost

Monday Jan 7, 2019 #

6 AM

Running long 29:37 [1] 6.57 km (4:30 / km)
ahr:139 max:153 rhr:46 slept:7.3 shoes: Adidas Energy Boost

3 PM

Running long 49:02 [1] 11.13 km (4:24 / km)
shoes: Adidas Energy Boost

Strength 1:30:00 [2]
shoes: Adidas Energy Boost

5x5 deadlift 40kg
5x5 snatch 20-22.5kg
5x (4 FS 60kg, 12 jumps from box and up)
5x 5-5 Bulgarian squats
5x (6 pull-ups, 30s kneelifts on ground, 10-10 medicine ball side throws at wall, 10 pushups with clap)

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

10x100

Sunday Jan 6, 2019 #

2 PM

Running long 1:36:45 [1] 20.87 km (4:38 / km)
shoes: Adidas Energy Boost

The forest fully snowy and slippy.

Saturday Jan 5, 2019 #

10 AM

Warm up warm up/down 20:00 [1] 2.8 km (7:09 / km)
shoes: Adidas Energy Boost

Running intervals 23:26 [3] 6.0 km (3:54 / km)
shoes: Adidas Energy Boost

150/50 changing, the weather was terrible.

Running intervals 32:00 [4] 3.5 km (9:09 / km)
rhr:45 slept:8.2 shoes: New Balance LD5000v3

2x8x100 indoors. Nasty.

Cool down/stretching warm up/down 15:00 [1]

8 PM

Running long 32:43 [1] 6.73 km (4:52 / km)
shoes: Adidas Energy Boost

Friday Jan 4, 2019 #

6 AM

Running long 28:58 [1] 6.13 km (4:44 / km)
ahr:134 max:147 rhr:44 slept:7.5 shoes: Adidas Energy Boost

3 PM

Warm up warm up/down 35:00 [1] 4.5 km (7:47 / km)
shoes: Adidas Energy Boost

3km run, sum intensive stretching and drills. Felt really good in the end of this.

Running intervals 26:00 [5] 4.4 km (5:55 / km)
ahr:160 max:193 shoes: Adidas Energy Boost

2x1000 hard [2min] (2.48 and 2.54). Tomi and Andris beat me with 2s in the first cause I'm really not fast. Second was much slower after the 200m which is quite sad, could've been better.
2x3x300 [2min] to 46-47 The track was a bit icy, so eased off the corner but still managed 47s.

Excercises 20:00 [1] 1.0 km (20:00 / km)
shoes: Adidas Energy Boost

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

Thursday Jan 3, 2019 #

6 AM

Running long 55:22 [1] 11.74 km (4:43 / km)
ahr:141 max:163 rhr:43 slept:7.3 shoes: Adidas Energy Boost

5 PM

TRX 1:00:00 [3]
shoes: Adidas Energy Boost

Wednesday Jan 2, 2019 #

10 AM

Warm up warm up/down 35:00 [1] 4.6 km (7:37 / km)
shoes: Adidas Energy Boost

Running intervals 16:00 [5] 3.3 km (4:51 / km)
shoes: Adidas Energy Boost

4x800 to 2.20-25 (24;26;23;24) Had a rough time in the first but got through and completed. Last two felt OK

Running intervals 15:00 [3] 2.1 km (7:09 / km)
shoes: Adidas Energy Boost

10x150

Cool down/stretching warm up/down 30:00 [1] 0.5 km (1:00:00 / km)
shoes: Adidas Energy Boost

6 PM

Running long 46:56 [1] 10.22 km (4:36 / km)
ahr:147 max:164 slept:8.0 shoes: Adidas Energy Boost

Tuesday Jan 1, 2019 #

4 PM

Running long 1:00:13 [1] 12.88 km (4:41 / km)
ahr:140 max:157 slept:7.0 shoes: Adidas Energy Boost

Exploring.

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