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Training Log Archive: marcitailor

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running7 3:50:14 32.14(7:10) 51.73(4:27)
  Cool down/stretching5 2:35:00 3.04(50:54) 4.9(31:38)
  Warm up3 2:13:30 10.18(13:07) 16.38(8:09)
  Strength1 1:00:00
  Total7 9:38:44 45.37 73.01
averages - sleep:7.6

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MoTuWeThFrSaSu

Sunday Jan 21 #

6 PM

Running 1:00:00 [3] 13.88 km (4:19 / km)
shoes: New Balance NB 590 Flash

Nice run in the snow and the forest with headlights. Really enjoyed it even though the snow blew into my face...

Saturday Jan 20 #

4 PM

Warm up warm up/down 1:00:00 [1] 5.0 km (12:00 / km)
shoes: New Balance NB 590 Flash nr.2

Out from the hall.

Running race 9:35 [5] 3.0 km (3:12 / km)
shoes: New Balance LD5000v3

Sadly, after a decent 1000m, my legs started to hurt badly due to that this was the first time to use spikes since a long-long time ago. Also, no air :( Better luck next time...

Friday Jan 19 #

5 PM

Running long 38:20 [1] 8.7 km (4:24 / km)
slept:7.5 shoes: New Balance NB 590 Flash

Cool down/stretching warm up/down 25:00 [1] 1.0 km (25:00 / km)
shoes: New Balance NB 590 Flash

Thursday Jan 18 #

5 PM

Running long 40:26 [1] 8.79 km (4:36 / km)
slept:7.5 shoes: New Balance NB 590 Flash

Real easyy

Cool down/stretching warm up/down 25:00 [1] 0.6 km (41:40 / km)
shoes: New Balance NB 590 Flash

Wednesday Jan 17 #

4 PM

Running long 47:23 [1] 10.56 km (4:29 / km)
slept:8.0 shoes: New Balance NB 590 Flash

Melting snow :(( but totally nailed it on the 2x3' fartlek (basically because others couldn't run well on the slippy snow)

Cool down/stretching 20:00 [1] 0.6 km (33:20 / km)
shoes: New Balance NB 590 Flash nr.2

Tuesday Jan 16 #

4 PM

Warm up warm up/down 40:00 [1] 5.2 km (7:42 / km)
slept:7.7 shoes: New Balance NB 590 Flash nr.2

Niceee, more snow :) Checked the track first, it was quite icy just like yesterday but Coach made us do it.... PPP

Running intervals 16:30 [5] 2.5 km (6:36 / km)
shoes: New Balance NB 590 Flash nr.2

6xca.450m to 75 [90s] (without ice and on lane1, would be 65...). (76;75;75;76;75;75) Breaking through break points... :)

Cool down/stretching 50:00 [1] 1.4 km (35:43 / km)
shoes: New Balance NB 590 Flash nr.2

Back to the pits, and 8x drills plus stretching.

Monday Jan 15 #

4 PM

Warm up warm up/down 33:30 [1] 6.18 km (5:25 / km)
slept:7.5 shoes: New Balance NB 590 Flash nr.2

Finally, snowwww <3 WUP, checked the track if it's icy, and was. So decided to get to work in the woods. The circ was quite good, cause not much of a snow has fallen but has melted only in the middle of the road so was easy to run. :)

Running intervals 18:00 [4] 4.3 km (4:11 / km)
shoes: New Balance NB 590 Flash nr.2

4x1000 Plan was 3.05 on the track, increased it a bit in the woods. Times: 3.08;3.12;3.11;3.11 Satisfied. Had a big break point at the start of the second one but broke through.

Cool down/stretching warm up/down 35:00 [1] 1.3 km (26:55 / km)
shoes: New Balance NB 590 Flash nr.2

Back to the pits and the post-workout drills.

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

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