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Training Log Archive: lilicob

In the 7 days ending Jan 26, 2020:

activity

time

miles

running

5:53:09

44.66

(7:54)

71.87

(4:55)

124

stretching

2:10:00

yoga

1:30:00

gym

1:00:00

strengthening

45:00

recovery

25:00

Total

11:43:09

44.66

71.87

124

[1-5]

6:34:20

2:30

0:00

» now

Sunday Jan 26, 2020 #

2 PM

running long 1:32:17 [3] 18.06 km (5:07 / km) +21m 5:05 / km

Even though vivi’s prom was yesterday and i arrived home at 5 am it was a good run, but my sole started to hurt again despite i ran in hoka

4 PM

stretching 20:00 [0]

5 PM

recovery 25:00 [0]

rolling

Saturday Jan 25, 2020 #

10 AM

running warm up/down 15:19 [1] 3.03 km (5:03 / km)

running warm up/down 1:45 [2] 0.5 km (3:30 / km)

some 100s

running intervals 45:11 [5] 9.56 km (4:44 / km) +14m 4:42 / km

8x SZVSE round. It means medium tempo until the bus stop full speed up the bridge then jogging back until the corner of szvse again medium and some jog til the corner. 1 round is around 1.2 km
My times: 5.23, 5.32, 5.42, 5.46, 5.41, 5.41, 5.48, 5.35.

stretching 20:00 [0]

Friday Jan 24, 2020 #

8 AM

yoga 1:30:00 [0]

3 PM

gym 1:00:00 [0]

Thursday Jan 23, 2020 #

10 AM

running 1:02:00 [4] 12.16 km (5:06 / km) +30m 5:02 / km

12km with farlek felt really bad after yesterday.

11 AM

stretching 25:00 [0]

Wednesday Jan 22, 2020 #

3 PM

running long 57:31 [5] 12.01 km (4:47 / km) +22m 4:45 / km

12km 6 easy 3 medium 3 strong.

running warm up/down 11:15 [1] 1.61 km (6:59 / km)

Dad locked me out so couldnt do anything else but running

6 PM

stretching 25:00 [0]

8 PM

strengthening 30:00 [1]

Core

Tuesday Jan 21, 2020 #

3 PM

running warm up/down 13:07 [1] 2.5 km (5:15 / km) +16m 5:05 / km

running warm up/down 4:00 [2] 1.0 km (4:00 / km)

Some 100s before intervals.

running intervals 7:11 [5] 3.0 km (2:24 / km)

This felt really bad. 6x (200 full speed, 300 medium)
My times:
200: 37,38,39,40,40,40
300: 72,69,73,73,75,75

running warm up/down 3:49 [0] 0.66 km (5:47 / km)

6 PM

stretching 20:00 [0]

Monday Jan 20, 2020 #

11 AM

running 32:14 [2] 6.48 km (4:58 / km) +21m 4:54 / km

Easy after the weekend. But the training camp wasn’t really tough as the aim was to develop technically. But finally getting my speed back.

running intervals 7:30 [3] 1.3 km (5:46 / km)

Some 100s

12 PM

stretching 20:00 [0]

5 PM

strengthening 15:00 [2]

Abs

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