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Training Log Archive: marcitailor

In the 7 days ending Nov 4, 2018:

	activity	#	time	miles		km		+m
	Running	7	3:52:48	32.2	(7:14)	51.82	(4:30)
	Warm up	6	3:15:00	11.12	(17:32)	17.9	(10:54)	165
	Strength	1	1:40:00
	Orienteering	2	1:31:46	7.71	(11:55)	12.4	(7:24)	570	4 /	41c	9%
	Cool down/stretching	7	52:00	2.86		4.6
	Excercises	2	35:00	1.37	(25:36)	2.2	(15:55)
	Total	9	11:46:34	55.25		88.92		735	4 /	41c	9%
averages - sleep:8.9 rhr:46

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Sunday Nov 4, 2018 #

12 PM

Warm up warm up/down 20:00 [1] 1.5 km (13:20 / km) +80m 10:32 / km
shoes: VJ iRock 2

Orienteering race 32:50 [4] *** 4.4 km (7:28 / km) +195m 6:07 / km
ahr:120 max:158 spiked:2/23c rhr:46 slept:9.5 shoes: VJ iRock 2

A bad run - but not the worst, Autumn Spari Day 2. Two big mistakes, where could've gained moreover 3 minutes. Aw, would've been a sub-29 time if major mistakes were outcarded and full focused tthrough the whole course.

Cool down/stretching warm up/down 10:00 [1] 1.0 km (10:00 / km)

Saturday Nov 3, 2018 #

12 PM

Warm up warm up/down 20:00 [1] 1.5 km (13:20 / km) +85m 10:23 / km
shoes: VJ iRock 2

Orienteering race 58:56 [4] *** 8.0 km (7:22 / km) +375m 5:58 / km
ahr:136 max:176 spiked:2/18c rhr:45 slept:9.0 shoes: VJ iRock 2

Autumn Spartacus Cup 2018. Had a couple of places where could've been faster but the map was not always right where I lost almost all of my time: 2 mistakes in the end of the course :( Anyway, I got what I came for: won all the routechoices!! :)

Cool down/stretching warm up/down 5:00 [1] 0.3 km (16:40 / km)

Friday Nov 2, 2018 #

10 AM

Warm up warm up/down 1:05:00 [1] 5.5 km (11:49 / km)
rhr:46 shoes: Asics Gel FuzeX

4k in the woods, sum stretching, 4x drills and sum hurdles' school.

Running intervals 23:18 [4] 5.2 km (4:29 / km)
ahr:154 max:167 slept:8.5 shoes: Asics Gel FuzeX

4x1200 to 4mins (3.59;3.59;4.03;4.01). Felt good, unlike for Miki so had to back off after 2nd. Anyway, good stuff.

Cool down/stretching warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Asics Gel FuzeX

Thursday Nov 1, 2018 #

3 PM

Running long 40:54 [3] 9.73 km (4:12 / km)
ahr:159 max:176 rhr:44 slept:9.6 shoes: Asics Gel FuzeX

Nice fartlek run with Bali, 15x30s/30s in the middle. Easy ones in 4.10-4.20, strides in 3.10-3.20. Felt nice.

Wednesday Oct 31, 2018 #

10 AM

Warm up warm up/down 45:00 [1] 5.6 km (8:02 / km)
ahr:146 max:165 rhr:47 slept:8.5 shoes: Asics Gel FuzeX

25min jog, stretching and 2x drills.

Excercises 15:00 [1] 1.0 km (15:00 / km)
shoes: Asics Gel FuzeX

Laufschule.

Running intervals 27:00 [4] 5.0 km (5:24 / km)
ahr:141 max:172 shoes: Asics Gel FuzeX

6x800 (50m hard, 100 easier) [1.30] totally avg. of 2.52 on these. Fun session, the pace pick-ups tired me a bit but no big deals :)

Cool down/stretching warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Asics Gel FuzeX

Tuesday Oct 30, 2018 #

10 AM

Warm up warm up/down 35:00 [1] 3.4 km (10:18 / km)
rhr:46 slept:8.5 shoes: Asics Gel FuzeX

3k on the grass (15min) and some stretching + laufschule.

Running intervals 24:34 [5] 6.15 km (4:00 / km)
ahr:157 max:182 shoes: Asics Gel FuzeX

15x300/100 fun session although I felt like I'm losing it after the 10th - to 54 (avg. 53.83) and avg. rest jogs were 45-50s

Excercises 20:00 [2] 1.2 km (16:40 / km)
shoes: Asics Gel FuzeX

4x(100m duoble-onle-legged jumps and 100m drill)
2x(100m changed-legged jumps and 100m drills)

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

6 PM

Running long 30:00 [1] 5.74 km (5:14 / km)
ahr:140 max:158 slept:2.0 shoes: Asics Gel FuzeX

Monday Oct 29, 2018 #

6 AM

Running long 44:42 [1] 10.0 km (4:28 / km)
ahr:156 max:178 rhr:47 slept:4.5 shoes: Asics Gel FuzeX

Cool down/stretching warm up/down 4:00 [1] 0.4 km (10:00 / km)

4 PM

Running tempo 42:20 [2] 10.0 km (4:14 / km)
ahr:143 max:190 rhr:46 slept:2.0 shoes: Asics Gel FuzeX

Fartlek run: after 15min WUP, 10x(1min in 3.30 and 30s in 4.20). Cool session, pushed the last one to maximum pace (2.16/km hahaha). Really enjoyed it. 12min back

Warm up warm up/down 10:00 [1] 0.4 km (25:00 / km)
shoes: Asics Gel FuzeX

Stretching and drills.

Strength 1:40:00 [1]
shoes: Asics Gel FuzeX

4x(10 deadlift with 20kg and 3-4 leg raises backs to the wall)
5x(6 pre-Hang Snatch stuff and 5 FS w/40 kg)
5x(10x box jump, 6x full bounds w/10kg, 12x full bounds)
5x(6-6 One-legged squat, 8x pull-ups)
5x(6 roundings, 17 hand-elevating push-ups)

Cool down/stretching warm up/down 6:00 [1] 0.9 km (6:40 / km)

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