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Training Log Archive: FerencJonas

In the 7 days ending Mar 13, 2022:

activity

time

miles

running

5:49:21

40.8

(8:34)

65.66

(5:19)

1645

yoga

5:25:00

strenght & core

4:10:00

Stretching

3:50:00

recovery

3:05:00

Rolling

1:50:00

Breathing excersises

1:08:45

spinning-cycling

1:02:52

13.02

(4:50)

20.96

(3:00)

245

preparation

40:00

swimming

20:00

0.52

(38:47)

0.83

(24:06)

Total

27:20:58

54.34

87.45

1890

[1-5]

17:27:13

averages - sleep:8.2 rhr:44

5:30

0:00

» now

Sunday Mar 13, 2022 #

6 AM

Note
rhr:47 slept:8.5

Woke up 6:30am
But sleepy, but ready in the body and mind

Breathing excersises (Wim Hoff) 10:00 [0]

After staying in icy Cold river

7 AM

yoga (Basic excersises) 40:00 [1]

9 AM

Note

Was moving by bus to the nordic ski Site eventually finding nothing, whole trip took 2hours approx, losing my morning training eventually, just ate rollled, stretched and prepared for the running in the afteroon.. Will try to find a car so we can go to do sport for fsake

12 PM

Rolling warm up/down 1:00:00 [0]

Moving and massaging muscles before stretching

1 PM

Stretching 1:00:00 [0]

Felt pretty cool, finally a proper stretching session

3 PM

running 1:22:13 [3] 16.09 km (5:07 / km) +640m 4:16 / km
ahr:144 max:171 shoes: NVII Terra Dobb

Was just checking around, found some amazing paths actually, was even better Than yesterday and pumped my mood high up again :))

5 PM

Stretching 15:00 [0]

Stretching some more after runing in the steam cabin and jakuzzi

Saturday Mar 12, 2022 #

7 AM

Note
rhr:40 slept:7.5

Woke up many times of course, but last and final around 7am
Few hours on the floor, few in the chair, nothing hurts yet
From ~23-4, ~5-7

8 AM

Breathing excersises (3*3,detoxy,compress,deep ) 8:45 [0]

After Washing upper body with Cold water
Outdoors

yoga (Basic excersises) 45:00 [1]

Outdoors+bus floor

2 PM

Note

Arrived to Briancon, couldn't get into the apartment so was frustrated a bit..

5 PM

running 59:06 [2] 12.0 km (4:56 / km) +147m 4:38 / km
ahr:156 max:184

#TC1France
12km
8easy+4intense
With Tamás Felföldi

6 PM

strenght & core (Massive core ) 40:00 [5]

Friday Mar 11, 2022 #

6 AM

Note
rhr:46 slept:7.0

Couldn't go to sleep early enough, was tired to Hell,
Felt kinda ok in the morning, nothing special, excited about the traveling and TC already

7 AM

Breathing excersises (Wim Hoff) 10:00 [0]

After Cold shower

yoga warm up/down (Basic excersises) 40:00 [1]

8 AM

running (BBA-Fartleck) 48:49 [2] 10.35 km (4:43 / km) +275m 4:10 / km
ahr:146 max:174

Wu+3*2kfartleck (150/50)+Cd
2k easy + @~4:00,@~3:40,@~3:20 + 2k jog
With 2min rests
Felt pretty good, but the Cold air To my lungs

3 PM

recovery (Pro massage ) 1:05:00 [0]

+ köpöly torna

4 PM

strenght & core (Functional training) 20:00 [4]

9 PM

Note

Departing to T'C France
Long one, quitee sleepy, not gonna have a good sleep for sure..
Sitting for 20hours

Thursday Mar 10, 2022 #

5 AM

Note
rhr:40 slept:8.8

Woke up late 5am, felt amazing,
finally my HR is going back where IT belongs<3

6 AM

Breathing excersises (Wim Hoff) 10:00 [0]

After Cold shower

7 AM

yoga (Basic excersises) 35:00 [1]

10 AM

preparation warm up/down (Excersises ) 10:00 [1]

Excersises before running session

running 52:24 [3] 7.7 km (6:48 / km) +241m 5:53 / km
ahr:124 max:162

WU+6*20" uphill+strides+CD
With Joel Hakala
Was just trying myself, a simulation for the hill ints in the TC..
Felt pretty ok, no eplosiveness, but the muscle power is there;)

11 AM

Stretching 45:00 [0]

3 PM

strenght & core (Massive core ) 1:30:00 [3]

With Andris Bratva

6 PM

Note

Supposed to go for recovery swim and sauna but They were closed suprisingly:0

:((

Wednesday Mar 9, 2022 #

7 AM

Note
rhr:45 slept:9.0

Woke up relaxed and rested

Breathing excersises (Wim Hoff) 10:00 [0]

After Cold shower

strenght & core (Foot excersises + core) 20:00 [4]

10' foot, 10' intense abs and sides

8 AM

yoga (Pro Hatha yoga ) 1:30:00 [2]

Felt amazing

3 PM

preparation warm up/down 30:00 [3]

Rolling with soft dobbed roller+excersises
Before running session

4 PM

running (Easy) 1:00:00 [2] 11.4 km (5:16 / km) +342m 4:35 / km
ahr:156 max:176 shoes: NVII Terra Dobb

With Csaba Gösswein
Felt pretty cool
Muscles getting rid of the TC finally

5 PM

strenght & core (Functional+intense/static) 40:00 [4]

Just after the run
Massive core session

6 PM

Rolling 50:00 [0]

With plain stiff roller

7 PM

Stretching 30:00 [0]

Tuesday Mar 8, 2022 #

8 AM

Note
rhr:43 slept:9.6

Felt wonderful waking up, finally a good, long sleep.. much needed!

Breathing excersises (Wim Hoff) 10:00 [0]

After Cold shower

9 AM

yoga (Basic excersises) 40:00 [1]

12 PM

spinning-cycling warm up/down 16:32 [2] 6.48 km (2:33 / km) +26m 2:30 / km
ahr:96 max:119

Warming up for strength training

strenght & core (Core+legs) 40:00 [4]

Intense stuff + some static

3 PM

spinning-cycling 17:35 [3] 7.03 km (2:30 / km) +33m 2:27 / km
ahr:87 max:105

Moving to swim

recovery 30:00 [0]

Stretching in sauna
2*15'

4 PM

swimming 20:00 [2] 0.83 km (24:06 / km)

20' easy breast stroke As recovery

5 PM

spinning-cycling 28:45 [2] 7.45 km (3:52 / km) +186m 3:26 / km
ahr:79 max:107

Coming home

Monday Mar 7, 2022 #

6 AM

Note
rhr:44 slept:7.3

Woke up still tired, sleep was Kinda ok..

Breathing excersises (Wim Hoff) 10:00 [0]

After Cold shower

yoga (Basic excersises) 35:00 [1]

1 PM

running (Moving) 46:49 [1] 8.12 km (5:46 / km)
ahr:137 max:160

6k easy jog + strides
With Joel Halála

Jog felt cool, strides not really

2 PM

recovery (Pro massage ) 1:30:00 [0]

Bendi has done everything he possibly could to help my with my thighs
They actually felt much better afterwards

7 PM

Stretching 1:20:00 [0]

Stretching stretching stretching..

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