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Training Log Archive: marcitailor

In the 7 days ending Feb 3, 2019:

	activity	#	time	miles		km		+m
	Running	10	7:13:52	58.71	(7:23)	94.48	(4:36)	50
	Strength	1	1:25:00
	Cool down/stretching	4	1:25:00	3.91	(21:43)	6.3	(13:30)
	Warm up	3	1:25:00	4.35	(19:33)	7.0	(12:09)	10
	TRX	1	1:10:00
	Excercises	2	45:00	0.93		1.5
	Total	11	13:23:52	67.9		109.28		60
averages - sleep:7.9 rhr:45

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Sunday Feb 3, 2019 #

2 PM

Running long 1:07:42 [1] 15.85 km (4:16 / km)
ahr:159 max:172 rhr:46 slept:10.0 shoes: Adidas Energy Boost

Saturday Feb 2, 2019 #

10 AM

Warm up warm up/down 35:00 [1] 2.1 km (16:40 / km) +10m 16:17 / km
shoes: Adidas Energy Boost

Running intervals 29:00 [5] 5.6 km (5:11 / km) +50m 4:57 / km
max:186 slept:8.0 shoes: Adidas Energy Boost

3x1 lap around Stadion at hard [2min] (32;32;32) and 5x170m uphill strides [2min].

Cool down/stretching warm up/down 20:00 [1] 1.0 km (20:00 / km)
shoes: Adidas Energy Boost

Friday Feb 1, 2019 #

3 PM

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

Running intervals 32:30 [4] 6.3 km (5:10 / km)
max:174 slept:8.0 shoes: Adidas Energy Boost

15x400 u70 (avg. 69.45)

Excercises 25:00 [2] 1.5 km (16:40 / km)
shoes: Adidas Energy Boost

Running out from exercises etc. kneelifts
6x60 hard

Cool down/stretching warm up/down 25:00 [1] 2.4 km (10:25 / km)
shoes: Adidas Energy Boost

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)

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