Training Log Archive: FerencJonasIn the 7 days ending Jan 19, 2020:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||
Sunday Jan 19, 2020 #
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
recovery 15:00 [0]
recovery 55:00 [0]
Rolling 45min with warm muscles
recovery 30:00 [0]
recovery 25:00 [0]
Saturday Jan 18, 2020 #
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
Warmup for cross training
3.3k jog, some gimnastics, drills
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
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
recovery 20:00 [0]
recovery 40:00 [0]
preparation 50:00 [0]
orienteering 46:45 [1] 6.0 km (7:48 / km) +216m 6:36 / km
ahr:133 max:155 shoes: IceBug Acceleritas7 M
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
recovery 30:00 [0]
recovery 30:00 [0]
Friday Jan 17, 2020 #
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
75min easy with some more climb..
Felt pretty great
3cause of the uphills
recovery 50:00 [0]
preparation 20:00 [0]
14:30
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
orienteering 19:36 [2] 2.92 km (6:43 / km) +92m 5:48 / km
ahr:149 max:167 shoes: IceBug Acceleritas7 M
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
Jog back to accomodation..
recovery 50:00 [0]
Thursday Jan 16, 2020 #
Note
Wroclaw By train to the trainingcamp’s center
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
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
recovery 1:15:00 [0]
strenght & core 50:00 [4]
Wednesday Jan 15, 2020 #
Note
running 30:36 [3] 4.87 km (6:17 / km)
ahr:136 max:175 shoes: Asics Gel Nimbus 21 2.0
5min gimnastics
A few min drills
10x100 (2,2...)
Didnt really feel the power..
recovery 40:00 [0]
Note
Tuesday Jan 14, 2020 #
running 37:32 [2] 8.33 km (4:30 / km)
ahr:147 max:157 shoes: Asics Gel Nimbus 21 2.0
Ran with Piotrek
It was pretty
recovery 30:00 [0]
strenght & core 45:00 [3]
recovery 40:00 [0]
strenght & core 50:00 [4]
Monday Jan 13, 2020 #
preparation 1:20:00 [0]
Served as recovery mostly, after yesterday s long
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
Some drills
10x100 (2,2...)
recovery 30:00 [0]
strenght & core 45:00 [0]
recovery 1:00:00 [0]