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Training Log Archive: marcitailor

In the 7 days ending Dec 10:

activity # timemileskm+m
  Running7 4:31:11 33.9(8:00) 54.56(4:58) 22
  Warm up2 1:28:00 7.95(11:04) 12.8(6:53)
  Gym1 1:20:00
  Strength1 1:15:00 0.37(3:21:10) 0.6(2:05:00)
  Cool down/stretching3 1:05:00 1.24(52:18) 2.0(32:30)
  TRX1 1:00:00
  Orienteering1 31:00 3.11(9:59) 5.0(6:12)
  Excercises1 20:00 0.75(26:49) 1.2(16:40)
  Total7 11:30:11 47.32 76.16 22
averages - sleep:7.9

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MoTuWeThFrSaSu

Sunday Dec 10 #

Note

Week: hard
Mo: 5x1lap around Stadium 3.50 + strength
Tu: 6x600 u1.45 with 90s-2mins rests + 12x60
We: long + Gym
Th: long + TRX
Fr: 2x2000 (own goal: 6.30) and 2x6x100
Sa: Oxigen Cup (5k) own goal: u17
Su: long
6 PM

Running long 1:00:00 [1] 12.69 km (4:44 / km)
slept:7.0 shoes: New Balance NB 590 Flash nr.2

After the club's party night. Didn' feel that good for obvious reasons... Traffic jams not inc. but chilly run with lamp :)

Saturday Dec 9 #

8 AM

Running long 27:00 [1] 5.5 km (4:55 / km)
slept:8.0 shoes: New Balance NB 590 Flash

Pre/post-O

Orienteering long 31:00 [2] 5.0 km (6:12 / km)
shoes: New Balance NB 590 Flash

Reallly easy. Rainy anyway, felt bad and struggled with it because didn't have the iRock shoes on.

Running intervals 27:00 [5] 3.4 km (7:56 / km)
shoes: New Balance LD5000v3

2x8x100 with jog back. Nice job (felt technique gr8). Went for it. Didn't feel good, but get sh*t done af.

Cool down/stretching 10:00 [1] 0.4 km (25:00 / km)
shoes: New Balance LD5000v3

Friday Dec 8 #

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

Running intervals 32:00 [4] 6.07 km (5:16 / km)
shoes: New Balance NB 590 Flash nr.2

12x400 under 73. Every second pulled by Miki. Times: 73.9; 74.6; 71.3; 72.9; 72.6; 72.9; 71.7; 72.8; 71.7; 72.6; 71.9; 68.6

Cool down/stretching 35:00 [1] 1.2 km (29:10 / km)
shoes: New Balance NB 590 Flash nr.2

Some drills and a few exercises on hurdles.

Thursday Dec 7 #

5 PM

Running long 24:10 [1] 5.1 km (4:44 / km)
slept:8.0 shoes: New Balance NB 590 Flash

Progressing.

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

Nice leg session. Lower back also highly included, feeling like its broke into pieces.

Wednesday Dec 6 #

3 PM

Running long 26:00 [1] 5.7 km (4:34 / km)
slept:8.0 shoes: New Balance NB 590 Flash nr.2

Pregym.

Gym 1:20:00 [2]
shoes: New Balance NB 590 Flash

Tuesday Dec 5 #

4 PM

Warm up 45:00 [1] 6.4 km (7:02 / km)
slept:8.0 shoes: New Balance NB 590 Flash nr.2

Running intervals 24:00 [4] 4.6 km (5:13 / km)
shoes: New Balance NB 590 Flash nr.2

4x1000 (3.05) was the plan, but the track was so nasty icy that we could pace it even on lane 8. Times: 3.14;3.16;3.16;3.09

Excercises 20:00 [3] 1.2 km (16:40 / km)
shoes: New Balance NB 590 Flash nr.2

12x60 every second with weight.

Cool down/stretching warm up/down 20:00 [1] 0.4 km (50:00 / km)
shoes: New Balance NB 590 Flash nr.2

Monday Dec 4 #

4 PM

Running long 51:01 [2] 11.5 km (4:26 / km) +22m 4:24 / km
slept:8.0 shoes: VJ Irock Red

Nice run in the snow - with the good old IRock. Although, athletes are just.... so had to do the fartlek part on roads. Were in 3:40s, so felt really good. Easy-peasy.

Strength 1:15:00 [3] 0.6 km (2:05:00 / km)
shoes: New Balance NB 590 Flash

Pistol squats + back,
some jumps with 5kg (due to patella) + "falling ahead"
abdominal+back
6x drills.

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