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Training Log Archive: marcitailor

In the 7 days ending Dec 17, 2017:

activity

time

miles

Running

4:30:48

25.49

(10:37)

41.03

(6:36)

Warm up

2:10:43

9.66

(13:32)

15.55

(8:24)

Strength

1:35:00

0.37

(4:14:49)

0.6

(2:38:20)

Gym

1:33:00

Swimming

1:00:00

TRX

55:00

Cool down/stretching

35:00

1.34

(26:12)

2.15

(16:17)

Excercises

15:00

0.75

(20:07)

1.2

(12:30)

Total

12:34:31

37.61

60.53

[1-5]

11:34:31

averages - sleep:7.9

2:32

0:00

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Sunday Dec 17, 2017 #

11 AM

Running long 57:00 [2] 11.4 km (5:00 / km)
slept:8.0 shoes: VJ Irock Red

Felt really bad running through the bushes of my forest - but kept it up. Almost all of it on terrain. Bad part is that I met Wild boar packs twice on the run. They had piglets so had tobe careful and had to wait for them to leave. Time not included.

Saturday Dec 16, 2017 #

4 PM

Warm up warm up/down 45:00 [1] 6.2 km (7:15 / km)
slept:8.5 shoes: New Balance NB 590 Flash

Nice run af. Heavy snowy rain falling to our faces, but kept it up. Around Stadium with Miki, Andris and Tomi. Then down.

Excercises 15:00 [1] 1.2 km (12:30 / km)
shoes: New Balance NB 590 Flash nr.2

Sum laufschule and drills.

Running intervals 17:00 [5] 2.7 km (6:18 / km)
shoes: New Balance NB 590 Flash nr.2

10x200 down in the running hall. How nasty! No air, etc. Times: 30-31 all. Promising results. Last year, had 8x200 but the lasts were only 33-34, so this training was lit.

Running intervals 15:00 [3] 0.8 km (18:45 / km)
shoes: New Balance NB 590 Flash nr.2

4x100 hardly. Previous PB was 13.0, all of these were under that, best: 12.7

Swimming 1:00:00 [0]

Friday Dec 15, 2017 #

4 PM

Warm up warm up/down 25:00 [1] 1.6 km (15:37 / km)
slept:7.0 shoes: New Balance NB 590 Flash nr.2

Really rainy day. It's been falling since the day b4 yesterday, so our coach decided not to go out. Shame, because I'd need these intervals the most - 2000 meters... I was really curious how they would feel.

Running intervals 45:00 [4] 2.0 km (22:30 / km)
shoes: New Balance LD5000v3

2x8x100 every second with weight. Felt great in the end of the session, especially when without the weights. Basically felt that Coach says I should sometimes feel: like I was flyin'.

Cool down/stretching warm up/down 15:00 [1] 0.5 km (30:00 / km)
shoes: New Balance NB 590 Flash nr.2

Some drills talking about Star Wars.

Thursday Dec 14, 2017 #

3 PM

Running long 34:00 [2] 7.9 km (4:18 / km)
shoes: New Balance NB 590 Flash

With Bali, Miki and Andris. Decent run, felt really good.

TRX 55:00 [4]
shoes: New Balance NB 590 Flash nr.2

Went to Star Wars VIII. afterwards. All I can say: this is THE FILM.

Wednesday Dec 13, 2017 #

3 PM

Running long 24:48 [2] 5.28 km (4:42 / km)
shoes: New Balance NB 590 Flash

Gym 1:33:00 [1]
shoes: New Balance NB 590 Flash nr.2

Tuesday Dec 12, 2017 #

4 PM

Warm up warm up/down 40:00 [1] 5.5 km (7:16 / km)
slept:8.0 shoes: New Balance NB 590 Flash nr.2

Running intervals 23:00 [5] 3.75 km (6:08 / km)
shoes: New Balance NB 590 Flash nr.2

5x600 Times: 47;48;47;48;45 Could've kept up the pace always, but Miki lead every second and he had real struggles even after the second one. Nice training af.

Running intervals 30:00 [3] 1.2 km (25:00 / km)
shoes: New Balance LD5000v3

12x100 every second with weight. ice session, legs worked pretty well all the way. Felt decent. Miki didn't, so cursed to rest a bit more. :)

Cool down/stretching warm up/down 15:00 [1] 1.0 km (15:00 / km)
shoes: New Balance NB 590 Flash nr.2

From out to in and after the inner session.

Monday Dec 11, 2017 #

4 PM

Warm up warm up/down 20:43 [1] 2.25 km (9:12 / km)
slept:7.8 shoes: New Balance NB 590 Flash

To Stadium, legs were quite good.

Running intervals 25:00 [4] 6.0 km (4:10 / km)
shoes: New Balance NB 590 Flash

5x Stadium-lap with 1min rest between. Only concentrated on the techniques. Struggling anyway, also with the climbs and the wind. Was like a storm near the end, where most of the fast dh is. So felt pretty hard but didn't brake. Miki and Tomi did :( Andris kept up his shape, he's running like I've never seen him.

Cool down/stretching warm up/down 5:00 [1] 0.65 km (7:42 / km)
shoes: New Balance NB 590 Flash

Strength 1:35:00 [2] 0.6 km (2:38:20 / km)
shoes: New Balance NB 590 Flash

Nice leg day af.

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