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Training Log: marcitailor

In the last 7 days:

activity # timemileskm+m
  Running6 3:30:43 28.38(7:25) 45.68(4:37)
  Strength1 1:25:00
  Warm up2 1:17:00 6.46(11:55) 10.4(7:24)
  TRX1 1:00:00
  Swimming1 1:00:00
  Cool down/stretching3 35:00 2.36(14:49) 3.8(9:13)
  Total7 8:47:43 37.21 59.88
  [1-5]7 7:47:43
averages - sleep:7 rhr:45
«
2:44
0:00
ThFrSaSuMoTuWe

Monday Nov 12 #

6 AM

Running long 34:50 [1] 7.9 km (4:25 / km)
ahr:156 max:171 rhr:45 slept:6.5 shoes: Asics Gel FuzeX

Nose bleed last night so didn't have enough sleep :(
4 PM

Running long 44:35 [2] 10.33 km (4:19 / km)
ahr:150 max:176 slept:1.0 shoes: Nike Pegasus 32

Long fartlek run with Bali & Andris. Felt OK after the fast parts, legs were uncomfy in the first half. 7x1min (3.40) [30s(4.10)]

Strength 1:25:00 [1]
shoes: Nike TrainFit

No big deal. WUP with bars
5x(5x FS 45kg, 10x box jump)
3x(deadlift 20kg bar, 5-5x leg lift at wall)
3x(half snatch with 20kg bar)
5x(6-6 pistol squats, 10x jumps 5kg)
5x(20-20s Superman hold, 6x dip, 6x pull-ups, 30-30s side plank with 4kg lift)

Sunday Nov 11 #

12 PM

Warm up warm up/down 30:00 [1] 4.0 km (7:30 / km)
slept:5.0 shoes: Nike Pegasus 32

After a rough night at a cool place, had some troubles with my breakfast so my race was officially cancelled haha

Running intervals 24:00 [4] 4.5 km (5:20 / km)
shoes: Nike Pegasus 32

Helping Bali and Andris.

Cool down/stretching warm up/down 20:00 [1] 2.5 km (8:00 / km)
shoes: Nike Pegasus 32

Swimming 1:00:00 [0]

Saturday Nov 10 #

4 PM

Running long 40:13 [1] 9.34 km (4:18 / km)
ahr:145 max:159 rhr:45 slept:8.0 shoes: Asics Gel FuzeX

Cool down/stretching warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: Asics Gel FuzeX

Friday Nov 9 #

4 PM

Warm up warm up/down 47:00 [1] 6.4 km (7:21 / km)
ahr:147 max:163 slept:7.0 shoes: Nike Pegasus 32

6k, stretching and the basics.

Running intervals 21:00 [4] 3.59 km (5:51 / km)
ahr:147 max:172 shoes: Nike Pegasus 32

Cool stuff, got the muscles struggle a bit. 4x430m (200m changed-legged jumps, 200 running to 33-35) laps: 76;75;75;72
4x400 easy to 1.20 [30s]

Cool down/stretching warm up/down 10:00 [1] 0.5 km (20:00 / km)
shoes: Nike Pegasus 32

Thursday Nov 8 #

6 AM

Running long 46:05 [1] 10.02 km (4:36 / km)
ahr:155 max:170 rhr:45 slept:7.5 shoes: Asics Gel FuzeX

5 PM

TRX 1:00:00 [3]
ahr:115 max:156 shoes: Nike TrainFit

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