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Training Log Archive: FerencJonas

In the 7 days ending Jan 19:

activity # timemileskm+m
  recovery16 10:20:00
  running9 9:49:34 65.97(8:56) 106.17(5:33) 2581
  strenght & core4 3:10:00
  preparation 3 2:30:00
  orienteering2 1:06:21 5.54(11:58) 8.92(7:26) 308
  Total32 26:55:55 71.51 115.09 2889
  [1-5]13 13:20:55

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MoTuWeThFrSaSu

Sunday Jan 19 #

10 AM

running long 3:44:49 [3] 35.3 km (6:22 / km) +1440m 5:17 / km
ahr:140 max:164 shoes: IceBug Spirit 7 Olx 2.0

Nice long in lucky weather, -7 and some wind
2 PM

recovery 15:00 [0]

Flossing just after arrived
3 PM

recovery 55:00 [0]

Cold-hot shower for legs,
Rolling 45min with warm muscles
6 PM

recovery 30:00 [0]

Flossing, stretching
9 PM

recovery 25:00 [0]

3x20-30sec standing in Icy stream, 2x10min sauna

Saturday Jan 18 #

10 AM

running warm up/down 26:41 [2] 4.0 km (6:40 / km) +66m 6:10 / km
ahr:133 max:160 shoes: IceBug Spirit 7 Olx 2.0

10:35
Warmup for cross training
3.3k jog, some gimnastics, drills
11 AM

running 46:05 [4] 9.31 km (4:57 / km) +420m 4:02 / km
ahr:155 max:182 shoes: IceBug Spirit 7 Olx 2.0

(1,6km +70up)x6 on terrain
Going with Piotrek, he lead first 2 then me 2 Than 1 one Than we were kinda Fighting in the last..
was pretty intense, my left thigh got some pain probably because of the downhills..

running warm up/down 18:23 [1] 3.18 km (5:47 / km) +69m 5:13 / km
ahr:138 max:151 shoes: IceBug Spirit 7 Olx 2.0

Cool down after cross training, jogging back to accomodation
12 PM

recovery 20:00 [0]

Flossing
2 PM

recovery 40:00 [0]

Rolling with warm legs after shower

preparation 50:00 [0]

rolling before tarining
3 PM

orienteering 46:45 [1] 6.0 km (7:48 / km) +216m 6:36 / km
ahr:133 max:155 shoes: IceBug Acceleritas7 M

easy 40min running on course, without compass..
was pretty nice forest, i was pretty tired tho.. so couldnt really enjoy it much:o
was tryna save some power fir tomorrow aswell:D
5 PM

recovery 30:00 [0]

stretching
9 PM

recovery 30:00 [0]

massage and rolling

Friday Jan 17 #

10 AM

running 1:17:58 [3] 16.77 km (4:39 / km) +308m 4:15 / km
ahr:151 max:169 shoes: Asics Gel Nimbus 21 2.0

10:30-start
75min easy with some more climb..
Felt pretty great
3cause of the uphills
12 PM

recovery 50:00 [0]

Stretching, flossing, rolling
2 PM

preparation 20:00 [0]

Rolling before training
14:30
3 PM

running warm up/down 13:21 [2] 1.78 km (7:30 / km) +52m 6:33 / km
ahr:132 max:159 shoes: IceBug Acceleritas7 M

Warm up for o course, 4min hopping for ankles

orienteering 19:36 [2] 2.92 km (6:43 / km) +92m 5:48 / km
ahr:149 max:167 shoes: IceBug Acceleritas7 M

Short-easy course without compass..
felt pretty great in the forest with map finally

running 25:40 [2] 4.24 km (6:03 / km) +31m 5:50 / km
ahr:137 max:174 shoes: IceBug Acceleritas7 M

Jogging a bit, 10x100 (2,2..)
Jog back to accomodation..
4 PM

recovery 50:00 [0]

Rolling

Thursday Jan 16 #

11 AM

Note

Travelling from
Wroclaw By train to the trainingcamp’s center
3 PM

running 49:41 [2] 10.64 km (4:40 / km) +162m 4:20 / km
ahr:145 max:160 shoes: Asics Gel Nimbus 21 2.0

50min easy from Jaginatkow
First training of trainingcamp with my polish club ~ Orientus Lodz

The air was fresh, i could smell the forest, it was beautyful.. really
Enjoyed it, jogging with Piotrek and Pasza
4 PM

recovery 1:15:00 [0]

15m flossing, 60m rolling
7 PM

strenght & core 50:00 [4]

Core(-statics)

Wednesday Jan 15 #

10 AM

Note

Travelling from Lodz to Wroclaw
2 PM

running 30:36 [3] 4.87 km (6:17 / km)
ahr:136 max:175 shoes: Asics Gel Nimbus 21 2.0

3k jog ~4:40
5min gimnastics
A few min drills
10x100 (2,2...)
Didnt really feel the power..
3 PM

recovery 40:00 [0]

2x20 min stretching whole day:/
4 PM

Note

Sight seeing in Wroclaw for a few hours

Tuesday Jan 14 #

11 AM

running 37:32 [2] 8.33 km (4:30 / km)
ahr:147 max:157 shoes: Asics Gel Nimbus 21 2.0

Meant to be 8k easy
Ran with Piotrek
It was pretty
12 PM

recovery 30:00 [0]

Rolling after running
1 PM

strenght & core 45:00 [3]

Legs with brotha
3 PM

recovery 40:00 [0]

Rolling
7 PM

strenght & core 50:00 [4]

Core-(statics)

Monday Jan 13 #

1 PM

preparation 1:20:00 [0]

Rolling before training
Served as recovery mostly, after yesterday s long
2 PM

running 38:48 [3] 7.75 km (5:00 / km) +33m 4:54 / km
ahr:145 max:169 shoes: Asics Gel Nimbus 21 2.0

6k easy ~4:35
Some drills
10x100 (2,2...)
3 PM

recovery 30:00 [0]

Stretching
5 PM

strenght & core 45:00 [0]

Core
7 PM

recovery 1:00:00 [0]

An hour in ortomed

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