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Training Log Archive: FerencJonas

In the 7 days ending Feb 9, 2020:

activity

time

miles

recovery

5:20:00

running

3:28:14

29.87

(6:58)

48.07

(4:20)

spinning-cycling

2:25:00

strenght & core

2:00:00

yoga

1:30:00

swimming

15:00

preparation

10:00

Total

15:08:14

29.87

48.07

[1-5]

8:08:14

4:32

0:00

» now

Sunday Feb 9, 2020 #

10 AM

spinning-cycling 1:00:00 [2]
ahr:127 max:136

Easy spinning to wake my legs up a little bit after lay and lay at home for days.. curing myself on every possible way..
Was a huge releif to do something finally

11 AM

recovery 15:00 [0]

Flossing after spinning

Thursday Feb 6, 2020 #

Note
(sick)

Got a sore throat, could feel im weaker a bit Than usual
So decided to skip the morning sessions, focusing onto cure myself

running 42:46 [3] 10.03 km (4:16 / km)
ahr:155 max:176 shoes: Asics Gel Ninbus 21

10k easy fartleck
3k warmup ~4:32, 7fartleck (300,250,200,150,100) same distance of rest between

7 AM

recovery 1:00:00 [0]

Massage
Lacika Has rescued my life

Wednesday Feb 5, 2020 #

9 AM

spinning-cycling 40:00 [3]
ahr:142 max:158

5m warmup, 30min casual, 5m cool down
HR during intense: 151

Could pretty feel it afterwards

recovery 15:00 [0]

Doing some floss after spinning

10 AM

recovery 30:00 [0]

Stretching in hot water

4 PM

running tempo 1:04:22 [4] 16.0 km (4:01 / km)
ahr:161 max:183 shoes: Asics Gel Nimbus 21 2.0

16k Pace /km Avg-max hr
6easy ~4:28 150-165
6intense ~4:00 163-171
4strong ~3:25 177-183
(3:33,3:32,3:24,3:14)
Got a terribly windy weather, i
Was suffering, fighting against, releived
When it stoped blowing for a while..

5 PM

recovery 10:00 [0]

Hot-cold shower 30-30sec, 5times each leg

6 PM

yoga 1:30:00 [0]

Felt refreshing,
Gained some mental power

Tuesday Feb 4, 2020 #

10 AM

strenght & core 1:30:00 [3]

Massive leg workout

11 AM

recovery 15:00 [0]

Flossing after leg workout

2 PM

recovery 40:00 [0]

Rolling with warm muscles

3 PM

running warm up/down 15:00 [2] 2.71 km (5:32 / km)
ahr:139 max:158 shoes: Asics Gel Ninbus 21

Jog out to Bertalan bridge (4:30), few min of drills

4 PM

running intervals 15:26 [5] 3.72 km (4:09 / km) +40m 3:56 / km
ahr:164 max:188 shoes: Asics Gel Ninbus 21

Running up Till middle of the bridge, 520m and ~10m up..
4times, rest is jogging down.. first training of this kind..
Was pretty killing after morning’s legworkout, but it would be anyway i guess:0
Time / HR / Rest / pace (/km)
1. 89 / 101-179 / 3:00 / 2:51
2. 92 / 144-186 / 3:08 / 2:58
3. 93 / 148-188 / 3:13 / 2:59
4. 92 / 151-188 / 2:58
Was pretty tired before, during and after aswell

running warm up/down 17:07 [2] 3.25 km (5:16 / km)
ahr:147 max:165 shoes: Asics Gel Ninbus 21

Jogging back to Szvese

5 PM

recovery 20:00 [0]

Flossing after interval session

6 PM

recovery 1:00:00 [0]

Stretching in warm water, 2x10min sauna, stretching inside aswell

Monday Feb 3, 2020 #

Note
(sick)

could feel some sore throat, therefore paying some more attention on healthcare

7 AM

Note

meant to go to yoga, but totally forgot it:(

8 AM

spinning-cycling 45:00 [3]
ahr:146 max:159

5m warmup, 35m casual, 5m cool down,
felt pretty okey and nice

recovery 15:00 [0]

some floss after spinning

9 AM

strenght & core 30:00 [3]

TRX- plenty of statics

10 AM

swimming 15:00 [2]

some easy breast, practicing freestyle, felt tired to swim:/

4 PM

preparation 10:00 [0]

rolling with dobs, some gimnastics
just before going to run

5 PM

running 53:33 [2] 12.36 km (4:20 / km)
ahr:155 max:168 shoes: Asics Gel Nimbus 21 2.0

12k easy, misscounted a bit with the last-loop, ran more:'D
still in the pocket,
felt amazingly light and soft
loved it so much

6 PM

recovery 40:00 [0]

rolling after running session

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