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Training Log Archive: marcitailor

In the 7 days ending Jan 14, 2018:

activity # timemileskm+m
  Running7 5:48:43 40.67(8:34) 65.45(5:20) 40
  Excercises3 1:45:00 1.86 3.0
  Gym1 1:40:00
  Swimming1 1:20:00
  Cool down/stretching2 1:15:00 2.86(26:14) 4.6(16:18)
  Warm up2 1:00:00 2.8(21:27) 4.5(13:20)
  Strength1 15:00
  Total7 13:03:43 48.19 77.55 40
  [1-5]7 11:43:43
averages - sleep:8.1

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MoTuWeThFrSaSu

Sunday Jan 14, 2018 #

5 PM

Running long 45:28 [1] 10.44 km (4:21 / km)
slept:7.5 shoes: New Balance NB 590 Flash nr.2

Saturday Jan 13, 2018 #

4 PM

Warm up warm up/down 45:00 [1] 4.0 km (11:15 / km)
slept:8.0 shoes: New Balance NB 590 Flash

Heavy snow with nasty winds. Started the WUP inside, so we don't have to stand in the cold for long in the pre-start.

Running race 16:42 [5] 5.0 km (3:20 / km)
shoes: New Balance NB 590 Flash

Niceee, laps : 8.15 and 8.27. Still quite some time left in it due to the muddy terrain and that this was my first real running race in half a year :)

Cool down/stretching 45:00 [1] 3.6 km (12:30 / km)
shoes: New Balance NB 590 Flash

Chilled it back and sum drills.

Strength 15:00 [1]

Swimming 1:20:00 [0]

Friday Jan 12, 2018 #

4 PM

Running long 48:57 [1] 10.7 km (4:34 / km)
shoes: New Balance NB 590 Flash nr.2

Really easy run with the lads.

Excercises 40:00 [1] 1.0 km (40:00 / km)
shoes: New Balance NB 590 Flash nr.2

Drills, stretching, laufschule.

Thursday Jan 11, 2018 #

4 PM

Running long 43:24 [2] 10.31 km (4:13 / km)
shoes: New Balance NB 590 Flash

Really decent pace: first k wasn't pushed but the following 8.5 was under 4:00s... And sum jog down.

Running intervals 45:00 [3] 2.6 km (17:18 / km)
shoes: New Balance LD5000v3

2x6x100. I hate sprints.

Cool down/stretching 30:00 [1] 1.0 km (30:00 / km)
shoes: New Balance NB 590 Flash nr.2

Drills pre- and post intervalls. Chilled talks after.

Wednesday Jan 10, 2018 #

3 PM

Running long 25:00 [2] 5.7 km (4:23 / km)
shoes: New Balance NB 590 Flash

Usual, 5.56 (a bit stuck in the thick) and 5.33.

Gym 1:40:00 [1]
shoes: New Balance NB 590 Flash nr.2

Sum core-strength sessions and jumps, laufschule, blablabla. Makes sense.

Tuesday Jan 9, 2018 #

4 PM

Running warm up/down 40:00 [1] 4.4 km (9:05 / km)
slept:9.0 shoes: New Balance NB 590 Flash nr.2

Running intervals 14:30 [5] 2.8 km (5:11 / km)
shoes: New Balance NB 590 Flash nr.2

1000-800-600 Times: 2.59 (3.00-3.05); 2.18 (2.16-17); and 1.39 (u1.40). The 1000 was real easy, no plus power inc. Miki went for it, had the purple fog and 2.42. Went off in the 800 and 600. Me not, 800 was still confident, but the first 200 of the 600 was too slow, so needed to fight for the time I got. Still, not my hardest training, but promising times, especially the 1000 where I didn't feel like I'm tiring :)

Excercises 45:00 [1] 2.0 km (22:30 / km)
shoes: New Balance NB 590 Flash nr.2

Back to the pits, stretching and laufschule.

Monday Jan 8, 2018 #

4 PM

Running long 37:45 [1] 8.79 km (4:18 / km) +40m 4:12 / km
slept:8.0 shoes: New Balance NB 590 Flash

Felt awesome to get back here, better and stronger. Felt the progress in the weekend, only the little technical stuff are remaining to beat all.

Warm up 15:00 [1] 0.5 km (30:00 / km)
shoes: New Balance NB 590 Flash

Running intervals 31:57 [4] 4.71 km (6:47 / km)
shoes: New Balance NB 590 Flash

14x200/100 jogg to 31. Plus down to the pits.

Excercises 20:00 [1]

Let's call football like this:)

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