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Training Log Archive: FerencJonas

In the 7 days ending Nov 24:

activity # timemileskm+m
  running6 5:20:18 37.2(8:37) 59.86(5:21) 1164
  stretching & rolling4 3:10:00
  yoga1 1:30:00
  strenght & core1 25:00
  Total12 10:25:18 37.2 59.86 1164
  [1-5]7 5:45:18
averages - sleep:6.8 rhr:56

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MoTuWeThFrSaSu

Sunday Nov 24 #

7 AM

Note
rhr:58 slept:6.58 (injured)

Morning excersises 50min
11 AM

running long 1:10:43 [2] 13.33 km (5:18 / km) +438m 4:33 / km
ahr:165 max:199 shoes: IceBug Spirit 7 Olx 2.0

Easy long with Balázs..
Didnt take it serious too much..
Still could feel my calves..

Saturday Nov 23 #

7 AM

Note
rhr:63 slept:7.56 (injured)

Morning excerises with additional
Yoga positures and stretching 60min
12 PM

running 45:08 [3] 9.22 km (4:54 / km) +147m 4:32 / km
ahr:161 max:184 shoes: Asics Gel FujiRunnegade 2

10min easy (as warm up),10min changing (100strong,100easy) X 2 + 5 min cool down..

My calves were like pieces of wood, hurt all the way..

Friday Nov 22 #

4 AM

Note
rhr:48 slept:7.0 (injured)

Morning excerises 50min
5 AM

stretching & rolling 30:00 [0]

Rolling
12 PM

running long 1:06:15 [3] 11.43 km (5:48 / km) +579m 4:37 / km
ahr:170 max:188 shoes: IceBug Spirit 7 Olx 2.0

Running with Balázs and Dani..
Didnt walk any step while running up..
Which forced me to stop 500m before the end and take a
Rest.. my eyes were prankig me during downhill..
My Body was not ready to run this at same pace as 5.5km without any climb just a Week ago:0
Is summa my muscles was shaking i couldnt talk and move, i was literally afraid of Losing my conscious sometime after the run, i felt i have to sit down or i ll fall anyway..
So quite a bad experience but im over.. except my legs :0
9 PM

stretching & rolling 40:00 [0]

Rolling

Thursday Nov 21 #

7 AM

Note
rhr:59 slept:6.44 (injured)

9 AM

stretching & rolling 1:00:00 [0]

Stretching
4 PM

running warm up/down 33:27 [2] 4.74 km (7:03 / km)
ahr:154 max:189 shoes: Asics GT-2000 5

Warm up for endurance training
3k jog
Hopping
Gymnastic
10x100 (2,2,2..)

running 23:23 [4] 4.72 km (4:57 / km)
ahr:172 max:197 shoes: Asics GT-2000 5

4x1km
1km(400at 1k pace, 200 intense, 400again the same way)

First was way too fast as Attila said...
During the third i started to feel my hip:/
Wasnt that bad But made running a discomfort:(

I was pretty died in the end..

running warm up/down 3:00 [1] 0.4 km (7:30 / km)
ahr:140 max:150 shoes: Asics GT-2000 5

Cool down after endurance training..

Wednesday Nov 20 #

4 AM

Note
rhr:58 slept:6.2 (injured)

Morning excersises 40min
8 AM

yoga 1:30:00 [0]

Himalyan spine yoga for first time ever, felt beautiful...
Afterwards...
11 AM

running long 41:11 [1] 8.02 km (5:08 / km)
ahr:156 max:189 shoes: Asics GT-2000 5

8km with Atka and Lil
4easy,3intense,1easy
Felt great, i could feel a bit the top of my lungs..
gaining my shape back pretty slowly but Still:3

Tuesday Nov 19 #

4 AM

Note
rhr:52 slept:6.25 (injured)

morning excersises 40min..
6 AM

strenght & core 25:00 [2]
ahr:76 max:90

ABS

cant really do the excersises my leg is not ready at all..
couldnt even finish the whole session :/
10 AM

stretching & rolling 1:00:00 [0]

rolling

Monday Nov 18 #

7 AM

Note
rhr:52 slept:7.35 (injured)

12 PM

running long 37:11 [3] 8.0 km (4:39 / km)
ahr:165 max:183 shoes: Asics Gel FujiRunnegade 2

I just started to run, couldnt really feel the pain so my legs were carrying me, which was sucha cool feeling, but my lungs coudlnt keep it up so i was dying, mostly at the first 3km..
Its was so fucking cool to run in a normal easy pace<3 finally..

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