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Training Log Archive: marcitailor

In the 7 days ending Dec 16, 2018:

activity # timemileskm+m
  Running11 7:28:48 60.2(7:27) 96.89(4:38)
  Warm up3 2:05:00 10.38(12:03) 16.7(7:29)
  Strength1 2:00:00 0.25(8:02:48) 0.4(5:00:00)
  TRX1 1:00:00
  Swimming1 1:00:00
  Excercises2 55:00 1.37(40:14) 2.2(25:00)
  Cool down/stretching3 45:00 1.49(30:11) 2.4(18:45)
  Total12 15:13:48 73.69 118.59
  [1-5]12 14:13:48
averages - sleep:7.3 rhr:45

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MoTuWeThFrSaSu

Sunday Dec 16, 2018 #

3 PM

Running long 1:29:49 [1] 20.47 km (4:23 / km)
slept:5.0 shoes: Adidas Energy Boost

Long night :) Felt really awesome apart from where the runners before me have made paths in the snow so it was like running on ice pretty much through the whole session.

Saturday Dec 15, 2018 #

10 AM

Running long 40:00 [2] 9.0 km (4:27 / km)
rhr:43 slept:10.0 shoes: Adidas Energy Boost

Snow has fallen down last night and nor the track or the Stadion or the tarmac roads around were good enough to produce 3x1000 u3.00 so backed off to the woods for a 3x3min fartlek to a hard pace [1.30] (ca. 900m)

Running intervals 20:00 [3] 1.7 km (11:46 / km)
shoes: New Balance LD5000v3

10x60 strides

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

Sum hurdles and drills.

Swimming 1:00:00 [0]

Friday Dec 14, 2018 #

6 AM

Running long 27:00 [1] 6.2 km (4:21 / km)
ahr:142 max:157 slept:7.5 shoes: Adidas Energy Boost

4 PM

Warm up warm up/down 40:00 [1] 4.4 km (9:05 / km)
shoes: Adidas Energy Boost

Running intervals 44:15 [4] 9.41 km (4:42 / km)
shoes: Adidas Energy Boost

20x400 u73 [1min]. I won't write times down, it's way tooo long :) avg. 71.82

Cool down/stretching warm up/down 15:00 [1] 0.8 km (18:45 / km)
shoes: Adidas Energy Boost

Thursday Dec 13, 2018 #

6 AM

Running long 39:24 [1] 8.96 km (4:24 / km)
ahr:153 max:160 rhr:46 slept:7.5 shoes: Adidas Energy Boost

6 PM

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

Wednesday Dec 12, 2018 #

6 AM

Running long 27:31 [1] 6.05 km (4:33 / km)
ahr:142 max:159 rhr:48 slept:7.0 shoes: Adidas Energy Boost

Really nasty sleep, woke up every two hours :( Felt a bit of sore thoat in the evening, maybe that's in the background.
3 PM

Warm up warm up/down 35:00 [1] 6.1 km (5:44 / km)
ahr:143 max:159 shoes: Adidas Energy Boost

Running tempo 21:56 [4] 6.0 km (3:39 / km)
ahr:158 max:174 shoes: Adidas Energy Boost

6km fartlek on the track 200harder/100easy.

Excercises 30:00 [1] 1.2 km (25:00 / km)
shoes: Adidas Energy Boost

hurdles

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

Tuesday Dec 11, 2018 #

6 AM

Running long 28:34 [1] 6.2 km (4:36 / km)
ahr:145 max:161 rhr:43 slept:7.5 shoes: Adidas Energy Boost

4 PM

Warm up warm up/down 50:00 [1] 6.2 km (8:04 / km)
ahr:137 max:150 shoes: Adidas Energy Boost

Running intervals 12:40 [5] 4.08 km (3:06 / km)
ahr:167 max:179 shoes: Adidas Energy Boost

2x2000, first hard, second easier (6.16;6.29)

Running intervals 18:00 [3] 1.2 km (15:00 / km)
shoes: Adidas Energy Boost

6x100 w/weights

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

Monday Dec 10, 2018 #

6 AM

Running long 26:26 [1] 5.9 km (4:29 / km)
ahr:140 max:156 rhr:43 slept:6.5 shoes: Adidas Energy Boost

4 PM

Running long 53:13 [1] 11.72 km (4:32 / km)
ahr:150 max:163 shoes: Adidas Energy Boost

Long in the heavy rain :( Anterior not felt.

Strength 2:00:00 [2] 0.4 km (5:00:00 / km)
shoes: Adidas Energy Boost

5x(4 FS 50kg, 10 box jump up&down)
5x(10-10 PS, 5-5 jumps to one leg w/5kg)
5x6 deadlift 35kg
5x5 half snatch 35kg
5x(1min-1min side plank 4kg, 6x dip, 35-35s Superman-stands, 6x pull-ups)
4x drills after.

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