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Training Log Archive: marcitailor

In the 7 days ending Oct 14, 2018:

activity # timemileskm+m
  Warm up5 2:15:37 13.12(10:20) 21.11(6:25)
  Excercises2 1:25:00 2.8 4.5
  Running3 1:12:20 10.28(7:02) 16.55(4:22) 48
  TRX1 1:00:00 6.21(9:39) 10.0(6:00)
  Strength1 1:00:00
  Swimming1 1:00:00
  Cool down/stretching4 45:30 3.85(11:49) 6.2(7:20)
  Total6 8:38:27 36.26 58.36 48
  [1-5]6 7:38:27
averages - sleep:7.1 rhr:47

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Sunday Oct 14, 2018 #

Note
(rest day)

Finally, one of these :) My Ribbon Pinning Ceremony was OK, but the afterparty… I don't remember too much ;)

Saturday Oct 13, 2018 #

10 AM

Warm up warm up/down 40:00 [1] 5.8 km (6:54 / km)
ahr:149 max:167 rhr:46 slept:9.5 shoes: Asics Gel FuzeX

Out to Stadion.

Running intervals 22:00 [4] 5.0 km (4:24 / km) +48m 4:12 / km
ahr:158 max:177 shoes: Asics Gel FuzeX

4x1lap around Stadion to PB+30 (3.54) but we went a little bit faster :) The third one, my lungs started to ache when really running the downhill - sad to pass this one but was all OK in the 4th. Times: 3.46;3.45;off;3.43

Cool down/stretching warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics Gel FuzeX

Back to the pits plus sum drills.

Swimming 1:00:00 [0]

Friday Oct 12, 2018 #

4 PM

Warm up warm up/down 45:00 [1] 7.0 km (6:26 / km)
ahr:148 max:164 shoes: Asics Gel FuzeX

6k + stretching + drills

Running 11:50 [2] 2.5 km (4:44 / km)
ahr:146 max:165 slept:7.0 shoes: Asics Gel FuzeX

4x(1lap increased, half lap jog, half lap increased) on the grass, ca. 300m/lap

Cool down/stretching warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: Asics Gel FuzeX

Thursday Oct 11, 2018 #

5 PM

Warm up warm up/down 5:30 [1] 1.2 km (4:35 / km)
rhr:45 shoes: Asics Gel FuzeX

Jog to

TRX 1:00:00 [3] 10.0 km (6:00 / km)
ahr:136 max:176 slept:6.5 shoes: Asics Gel FuzeX

Cool down/stretching warm up/down 5:30 [1] 1.2 km (4:35 / km)
ahr:140 max:156 shoes: Asics Gel FuzeX

and back.

Wednesday Oct 10, 2018 #

4 PM

Warm up warm up/down 30:07 [1] 6.51 km (4:38 / km)
ahr:149 max:164 shoes: Asics Gel FuzeX

Really easy chat with Miki.

Excercises 55:00 [1] 4.5 km (12:13 / km)
ahr:176 max:132 rhr:44 slept:7.5 shoes: Asics Gel FuzeX

Laufschule, some stretching and drills. Stairs next, 10x running up and 10x squatting. In the end, 4x2laps 100 harder, 100 jog

Tuesday Oct 9, 2018 #

6 PM

Excercises 30:00 [2]

Dancing.

Monday Oct 8, 2018 #

4 PM

Running long 38:30 [2] 9.05 km (4:15 / km)
ahr:159 max:168 rhr:51 slept:5.0 shoes: Asics Gel FuzeX

Not much sleep back from SUI on the bus and the train afterwards :(
At least I didn't go to school. Had a good one with Bali, Andris and Miki. 3x2' [1min] in it on easypace 3.30-3.40

Warm up warm up/down 15:00 [1] 0.6 km (25:00 / km)
shoes: Asics Gel FuzeX

Strength 1:00:00 [2]
shoes: Asics Gel FuzeX

First session with Laci - who immeditely killed it.
Sum WUP exercises with sticks repr. weights to hold and examining the moves needed for the further work, Leg holding inc.
5x(5 Front Squat at 40kg, 10 box jumps (25cm), 6 jumps with 2x5kg weights)
5x(15 hand-elevated push-ups(easier a bit than the normal) and 5-5 rolling over the abdos)
5x(5-5 one-legged squats and 8 pull-ups)

Cool down/stretching warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Asics Gel FuzeX

4laps on the grass + 2 runs across.

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