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Training Log Archive: marcitailor

In the 7 days ending Jan 13, 2019:

	activity	#	time	miles		km		+m
	Running	11	7:00:47	52.76	(7:59)	84.91	(4:57)
	Warm up	4	1:54:36	12.12	(9:27)	19.5	(5:53)
	Strength	1	1:30:00
	Cool down/stretching	4	1:25:00	4.35	(19:33)	7.0	(12:09)
	TRX	2	1:20:00	1.24		2.0
	Excercises	2	55:00	0.62		1.0
	Total	12	14:05:23	71.09		114.41
averages - sleep:7.6 rhr:46

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Sunday Jan 13, 2019 #

3 PM

Running long 1:20:47 [1] 17.66 km (4:34 / km)
ahr:151 max:171 rhr:52 slept:6.5 shoes: Adidas Energy Boost

Little party never killed nobody last night hahaha

Saturday Jan 12, 2019 #

10 AM

Warm up warm up/down 30:00 [1] 4.6 km (6:31 / km)
rhr:43 slept:10.0 shoes: Adidas Energy Boost

Running intervals 18:00 [4] 4.0 km (4:30 / km)
shoes: Adidas Energy Boost

1x2000 + 2x1000 easy. Wasn't so easy, was chilling in the spa last night so there was no power in my legs. Anyway, done it on lane 2 in snow :( Times: 6.58;3.28;3.27

Running intervals 17:00 [3] 1.0 km (17:00 / km)
shoes: New Balance LD5000v3

2x5x60 strides

Excercises 25:00 [1] 1.0 km (25:00 / km)
shoes: Adidas Energy Boost

Hurdles

TRX warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Adidas Energy Boost

Friday Jan 11, 2019 #

6 AM

Running long 28:25 [1] 6.2 km (4:35 / km)
ahr:150 max:160 rhr:42 slept:7.5 shoes: Adidas Energy Boost

4 PM

Warm up warm up/down 30:00 [1] 4.1 km (7:19 / km)
shoes: Adidas Energy Boost

Running intervals 15:00 [5] 3.2 km (4:41 / km)
shoes: Adidas Energy Boost

5x600 to 1.45-47 (47.7;47.7;48.1;48.8;47.5) Really bad feeling, legs didn't work at all.

Running intervals 15:00 [3] 1.2 km (12:30 / km)
shoes: New Balance LD5000v3

12x100 every second w/weight.

Cool down/stretching warm up/down 25:00 [1] 2.0 km (12:30 / km)
shoes: Adidas Energy Boost

Thursday Jan 10, 2019 #

6 AM

Running long 49:48 [1] 10.97 km (4:32 / km)
ahr:149 max:166 rhr:44 slept:7.2 shoes: Adidas Energy Boost

5 PM

TRX 1:00:00 [3]
shoes: Adidas Energy Boost

Wednesday Jan 9, 2019 #

6 AM

Running long 30:32 [1] 6.2 km (4:55 / km)
ahr:144 max:165 rhr:47 slept:7.5 shoes: Adidas Energy Boost

Heavy snowwww aww

4 PM

Warm up warm up/down 22:36 [1] 4.8 km (4:42 / km)
shoes: Adidas Energy Boost

Running intervals 16:00 [4] 4.2 km (3:49 / km)
shoes: Adidas Energy Boost

4x1000 to 3.15 (22;18;17;11) Really nasty on the DEAC track: icy all the way and was sometimes forced to lane 2 by the snow border :( Anyway, felt ggggood.

Excercises 30:00 [1]
shoes: Adidas Energy Boost

Hurdles and sum jumps with 20kg.

Cool down/stretching warm up/down 25:00 [1] 2.0 km (12:30 / km)
shoes: Adidas Energy Boost

Tuesday Jan 8, 2019 #

6 AM

Running long 29:38 [1] 6.54 km (4:32 / km)
ahr:138 max:152 rhr:45 slept:7.5 shoes: Adidas Energy Boost

3 PM

Warm up warm up/down 32:00 [1] 6.0 km (5:20 / km)
ahr:150 max:162 shoes: Adidas Energy Boost

10 more centimeters of snowwww. Awww.

Running intervals 16:58 [4] 4.04 km (4:12 / km)
shoes: Adidas Energy Boost

150/50

Running intervals 25:00 [5] 2.0 km (12:30 / km)
shoes: New Balance LD5000v3

20x100 every 2nd w/ weights.

Cool down/stretching warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Adidas Energy Boost

Monday Jan 7, 2019 #

6 AM

Running long 29:37 [1] 6.57 km (4:30 / km)
ahr:139 max:153 rhr:46 slept:7.3 shoes: Adidas Energy Boost

3 PM

Running long 49:02 [1] 11.13 km (4:24 / km)
shoes: Adidas Energy Boost

Strength 1:30:00 [2]
shoes: Adidas Energy Boost

5x5 deadlift 40kg
5x5 snatch 20-22.5kg
5x (4 FS 60kg, 12 jumps from box and up)
5x 5-5 Bulgarian squats
5x (6 pull-ups, 30s kneelifts on ground, 10-10 medicine ball side throws at wall, 10 pushups with clap)

Cool down/stretching warm up/down 15:00 [1] 1.0 km (15:00 / km)
shoes: Adidas Energy Boost

10x100

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