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Training Log Archive: marcitailor

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Warm up4 2:42:30 15.1(10:46) 24.3(6:41) 15
  Running5 2:28:05 17.65(8:23) 28.4(5:13) 75
  Swimming1 2:00:00
  Gym1 1:35:00
  Strength2 1:20:00
  Cool down/stretching4 1:05:00 1.74 2.8
  TRX1 1:00:00
  Total6 12:10:35 34.49 55.5 90
  [1-5]6 10:10:35
averages - sleep:8.1

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

Note
slept:9.2 (rest day)

Had to rest the legs, still feeling a bit overtrained. Plan for the week:
Mo: 50min fartlek 4x3' + strength
Tu: 4x1000 3:05- + 12x60 every 2nd with weight
We: 12km tempo/Gym
Th: fartlek run/TRX
Fr: 12x400 u73/90r
Sa: 60min + 2x8x100
Su: 120min
The SZVSE Season-Closing party will be on Saturday, so not sure about the weekend sessions.

Saturday Dec 2, 2017 #

10 AM

Warm up warm up/down 38:30 [1] 5.8 km (6:38 / km)
slept:8.5 shoes: New Balance NB 590 Flash nr.2

Running intervals 24:45 [5] 4.8 km (5:09 / km)
shoes: New Balance NB 590 Flash nr.2

4x1Lap around Stadium. Plan was 3.40 but couldn't keep it, had to really work hard for the 3.50. Times: 51;52;53;45

Cool down/stretching 20:00 [1]
shoes: New Balance NB 590 Flash nr.2

Swimming 2:00:00 [0]

Friday Dec 1, 2017 #

4 PM

Warm up warm up/down 43:00 [1] 6.4 km (6:43 / km)
slept:8.0 shoes: New Balance NB 590 Flash nr.2

6K in the forest (with lamp, first run like this but planning more). Little stretching and some drills.

Running intervals 31:00 [5] 5.2 km (5:58 / km)
shoes: New Balance NB 590 Flash nr.2

14x200/200 at 31. All fine, nice job. Track was wet and slippery but kept going. All the way with Andris, Tomi and Miki rested a bit more.

Cool down/stretching 25:00 [1] 1.2 km (20:50 / km)
shoes: New Balance NB 590 Flash nr.2

Back to the pits, some jog.

Thursday Nov 30, 2017 #

4 PM

Running long 36:00 [1] 8.05 km (4:28 / km) +75m 4:16 / km
slept:7.7 shoes: New Balance NB 590 Flash

TRX 1:00:00 [4]
shoes: New Balance NB 590 Flash nr.2

Wednesday Nov 29, 2017 #

4 PM

Gym 1:35:00 [2]
slept:7.6 shoes: New Balance NB 590 Flash

Tuesday Nov 28, 2017 #

4 PM

Warm up warm up/down 44:00 [1] 6.1 km (7:13 / km) +15m 7:08 / km
slept:7.8 shoes: New Balance NB 590 Flash nr.2

6K easy, just in the forest and at the Stadium. Nice af. Some boars tried to kill us. Miki and Tomi ran away, I stayed to count them. Been laughing at this the whole training. Slippery af at Stadium, so back to the track.

Running intervals 33:00 [4] 5.75 km (5:44 / km)
shoes: New Balance NB 590 Flash nr.2

12x400 at easy 75 pace with 90s rests between. Really nice, didn't feel like I'm running. Legs were so good. Patella only annoyed at the end of 8th, and was not so bad, so kept going. Times: 73-74

Cool down/stretching 15:00 [1] 1.0 km (15:00 / km)
shoes: New Balance NB 590 Flash nr.2

Back to the pits. Stretching and drills. Really chilly.

Strength 20:00 [2]
shoes: New Balance NB 590 Flash nr.2

Some pulls ups - plank combination. Running technique.

Monday Nov 27, 2017 #

Note

My knee patella seems to be a bigger problem than before. We started the priming in high intensity, so made it hard for him. But now I have a solution thanks to Mesi with the SMR. Not gonna solve in a weeek, but can be decreased with focus. Hope it works.
4 PM

Warm up warm up/down 37:00 [1] 6.0 km (6:10 / km)
slept:8.0 shoes: New Balance NB 590 Flash

Easy 6k, stretching and drills.

Running intervals 23:20 [5] 4.6 km (5:04 / km)
shoes: New Balance NB 590 Flash

4x1lap around Stadium. First lap was too easy, others OK. With Miki, Levi and from the third, Tomi. Felt really shit after the second, but somehow managed to stay focused. Last one was getting out of time, because I really struggled with it after the second uphill, but made a big sprint in the end. Times: 55;50;47;51

Cool down/stretching 5:00 [1] 0.6 km (8:20 / km)
shoes: New Balance NB 590 Flash

Strength 1:00:00 [3]
shoes: New Balance NB 590 Flash

Nasty. Both knee patellas felt stressed, so Laci told to skip both the jumps and the squats. Continued with deadlift - holding on the wall, some back stregth and pull-ups - plank.

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