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Training Log Archive: FerencJonas

In the 7 days ending Dec 1, 2019:

activity # timemileskm+m
  recovery7 8:35:00
  running4 3:26:53 25.56(8:06) 41.14(5:02)190 /0%
  orienteering1 1:26:54 8.08(10:45) 13.01(6:41) 26
  gym-drills1 53:04 1.11(47:59) 1.78(29:49)
  Total13 14:21:51 34.75 55.93 26190 /0%
  [1-5]6 5:46:51
averages - sleep:7.9 rhr:53

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MoTuWeThFrSaSu

Sunday Dec 1, 2019 #

7 AM

Note
rhr:51 slept:6.12

40min morning excersises
10 AM

recovery 20:00 [0]

Rolling before training..
11 AM

running tempo (Fartlek) 27:14 [4] 6.51 km (4:11 / km)
ahr:172 max:196 shoes: Brooks Ravenna 8

First training felt and went well mentally and kinda phisically aswell..
4x1500changes (Strong: 1500m pace)
(400strong,200intense,400str.,200int.,300str.)
2min rest between pace:
1.(78,50,80,52,60) 5:20 3:30
2.(79,57,80,53,61) 5:30 3:40
3.(83,50,81,52,59) 5:25 3:35
4.(82,52,83,54,62) 5:33 3:42
Dani helped a lot being and running with me the whole training..

running warm up/down 25:44 [2] 4.71 km (5:28 / km)
ahr:144 max:176 shoes: Brooks Ravenna 8

Warm up for chages..
3k jog
10x100 30-40sec pihi
(2,2,...)

running warm up/down 6:05 [1] 1.05 km (5:48 / km)
ahr:181 max:166

Cool down jog after changes..
1 PM

recovery 1:00:00 [0]

Flossing, rolling, stretching a bit

Saturday Nov 30, 2019 #

5 AM

Note
rhr:50 slept:7.25

Morning excersises 60min
10 AM

orienteering race 1:26:54 [2] 13.01 km (6:41 / km) +26m 6:37 / km
ahr:139 max:172 shoes: IceBug Spirit 7 Olx 2.0

2 PM

recovery 1:20:00 [0]

Stretching and rolling

Friday Nov 29, 2019 #

9 AM

Note
rhr:51 slept:8.18

Morning excersises 40min
3 PM

gym-drills 53:04 [3] 1.78 km (29:49 / km)
ahr:147 max:186 shoes: Asics GT-2000 5

Gym training
10min warm up
many differenrt excersises for coordination, agility, mobility and strength
it was pretty demanding
5min cool down
AHR is shit despite of HBS
4 PM

recovery 25:00 [0]

stretching and flossing

Wednesday Nov 27, 2019 #

Note
rhr:52 slept:5.17 (rest day)

going to Temesvár 'untill 2pm" (=8:30PM)
5 AM

Note
rhr:56 slept:6.41

morning excerises at 4PM about 20min
5 PM

running tempo 44:58 [3] 10.0 km (4:30 / km)
ahr:166 max:190 shoes: Brooks Ravenna 8

10km
5easy a bit under 5min/k
4intense 4:12-4:14
1strong 3:34

the intense was already tough and in the end my stomach started to hurt aswell, i was running on a dirt road in the dark, couldnt run that confident so..
i was pretty tired..
6 PM

recovery 40:00 [0]

stretching, rolling, flossing

Tuesday Nov 26, 2019 #

5 AM

Note
rhr:55 slept:7.0

Morniing excersis 45min
First strong trainig i couldnt feel my hip
4 PM

running warm up/down 27:40 [2] 4.19 km (6:36 / km)
ahr:150 max:174 shoes: Asics GT-2000 5

Warm up for interval training
3k easy
Gymnastic
10x100 (2,2...)

running intervals 22:18 [4] * 3.88 km (5:45 / km)
ahr:171 spiked:190/shoes: Asics GT-2000 5

(200strong, 300intense, 400strong, 300intense, 200strong)x2
Easy jogging from finish to start/100m as rest
400m jog between sets

30,53,65,55,33,35,54,68,53,33

Felt very demanding, its
Pretty hard being not able to feed your muscles with oxygen:0
But at least i didnt have to fight with my injury anymore:)

running warm up/down 5:36 [1] 0.8 km (7:00 / km)
ahr:147 max:156 shoes: Asics GT-2000 5

cool down after interval session
pretty off
5 PM

recovery 50:00 [0]

stretching, rolling, flossing

Monday Nov 25, 2019 #

5 AM

Note
rhr:53 slept:7.21 (injured)

morning excersises 50min
8 AM

recovery 4:00:00 [0]

2 hours stretching, 2 hours rolling
2 PM

running long 47:18 [2] 10.0 km (4:44 / km)
ahr:169 max:184 shoes: Brooks Ravenna 8

Felt quite great except that its still hard to keep up for my heart with my legs..
improving slowly:O

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