Training Log Archive: FerencJonasIn the 7 days ending Mar 20, 2022:
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Friday Mar 18, 2022 #
Note
rhr:46 slept:9.0
Breathing excersises (Wim Hoff) 10:00 [0]
yoga (Pro Hatha yoga ) 1:29:45 [2]
orienteering (Easy+sprint memO+strides) 59:27 [2] **** 10.64 km (5:35 / km) +244m 5:01 / km
ahr:143 max:164
D7 - final
(Easy+[Sprint memO)+strides]
Going real easy, legs felt a bit slow after yesterday - not a suprise:D..
60' easy with a nice sprint in Briancon, which I seasond with memory excersise and Strides intead of sprint-O-pace..
Really nice terrain, would have love to run it on max pave aswell sometime..
Stretching 45:00 [0]
strenght & core (Massive core ) 30:00 [5]
running (Moving) 32:15 [1] 5.0 km (6:27 / km) +63m 6:04 / km
ahr:130 max:154 shoes: NVII Terra Dobb
D7 - final
Good bye jog
Easy jog before leaving,
with Levke Szabó
Started just after core session, wanted to do the other Way around, but happend to be like this.
Anyways, I am happy and satisfied overall, when it comes to the effects and the quality of my Time being here.
Still a bit disappinted of missing the cc-ski sessions, but not worrying, next Time Will be different!
Thursday Mar 17, 2022 #
Note
rhr:46 slept:9.8
strenght & core (Functional training) 25:00 [3]
yoga (Basic excersises) 40:00 [1]
running long (Adventure) 3:01:39 [3] 23.6 km (7:42 / km) +1647m 5:42 / km
ahr:139 max:181 shoes: NVII Terra Dobb
D6
Long one
Planned to run more kilometers but really got stuck in the snow up on the ridge.
Still a massive 3hour long most of which is suffering uphill, or struggling through the snow.. don't even have to say how good IT felt to open up my strides a little finally, running on proper track without snow and elevations..
Running up to ~2600m asl, highest ever for me during a run.
recovery 40:00 [0]
Stretching 1:00:00 [0]
recovery 6:00 [0]
Wednesday Mar 16, 2022 #
Note
rhr:46 slept:7.4
Breathing excersises (Wim Hoff) 10:00 [0]
cross-country skiing (Nordic) 1:03:00 [3] 9.59 km (6:34 / km)
ahr:80 max:102
D5
60' Nordic ski
First session today, Will see what's gonna be the next:D
Pretty tired, tracks and paths were icy from yesterday probably, was pretty muslce intense to keep balance, fell once, hit my finger pretty bad.
Just gonna eat, recov and sleep for next couple of hours..
Rolling 40:00 [0]
Stretching 1:00:00 [0]
Note
slept:3.0
recovery 25:00 [0]
Note
Tuesday Mar 15, 2022 #
Note
rhr:45 slept:8.8
Bit sleepy, legs Are ok
Breathing excersises (Wto im Hoff) 10:00 [0]
Had to cloth up well after the River, but the inside was better Than ever, full control over the body, not even fingers and toes went mad
yoga (Basic excersises) 40:00 [1]
orienteering 1:30:31 [2] ** 12.0 km (7:33 / km) +546m 6:09 / km
ahr:132 max:168 shoes: NVII Terra Dobb
D4
90' easy
90' easy in the morning for first session.
Some climb + Going real easy on O course
Spraining ankle for no reason..
Been a bit more muscling than planned..
Stretching 50:00 [0]
running intervals 1:40:53 [5] 16.72 km (6:02 / km) +670m 5:02 / km
ahr:151 max:179
D4
5*1km uphill
Second session today:
Wu: 3,4k easy with some uphill + 5*1km uphill:
1.: 110m ->5:08
2.: 106m ->4:52
3.: 99m ->4:56
4.: 117m ->5:09
5.: 97m ->4:54
+ Jogging a liitle up for the view, then coming down home
Went pretty well, still could feel my ankle a bit, when slipped or stepped wrong..(mostly during downhill)
Ints were killing but also enjoyable!
Massive recov sessions for tonight.
recovery 20:00 [0]
Stretching 30:00 [0]
Rolling 30:00 [0]
recovery 20:00 [0]
Monday Mar 14, 2022 #
Note
rhr:48 slept:10.0
Felt still a bit sleepy, couldn't sleep well from 23-01 then basically not at all Till 2am
strenght & core (Functional training) 30:00 [3]
Breathing excersises (Wim Hoff) 10:00 [0]
yoga (Basic excersises) 45:00 [1]
running (Easy) 1:01:00 [2] 12.0 km (5:05 / km) +163m 4:46 / km
ahr:154 max:176
D3
60'
Started late 9am
60' easy in the morning for first session, As cross country ski still not possible..
Was even more beautiful, loved it, felt light and easy!!
Stretching 1:00:00 [0]
Note
rhr:50 slept:1.0
running intervals (15*30" uphill) 1:14:20 [4] 12.86 km (5:47 / km) +289m 5:12 / km
ahr:161 max:179
D3
15*30" uphill
Second session today:
Wu:3k easy,strides + 15*30" uphill (150m/17m) /2' rest + CD: 16' jog
Just going with a steady pace from the beginning, focusing on the strides, arm work, cadendence..
Feeling ever stronger.
Scenery, environment really helps a lot!
strenght & core (Massive core ) 40:00 [5]
recovery 30:00 [0]