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Training Log Archive: FerencJonas

In the 7 days ending Feb 2:

activity # timemileskm+m
  recovery12 8:00:00
  strenght & core6 4:35:00
  yoga3 4:30:00
  running4 4:20:11 32.31(8:03) 52.0(5:00) 113
  spinning4 2:35:00
  swimming3 1:15:00
  gym-drills1 34:00 0.93(36:29) 1.5(22:40)
  preparation 1 5:00
  Total30 25:54:11 33.24 53.5 113
  [1-5]18 13:19:11

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MoTuWeThFrSaSu

Sunday Feb 2 #

9 AM

Note
(rest day)

dont have to run, i plan some rolling-stretching, maybe a swimming in the afternoon..
4 PM

recovery 1:20:00 [0]

rolling

Saturday Feb 1 #

10 AM

running warm up/down 20:00 [1] 3.62 km (5:31 / km)
ahr:125 max:141 shoes: Asics Gel Nimbus 21 2.0

jogging, some gimnastics
weather was unbelievably hot, over 15 C

running 1:07:00 [3] 14.54 km (4:36 / km) +113m 4:26 / km
ahr:148 max:181 shoes: Asics Gel Nimbus 21 2.0

szvese round with Dami, tried to run a bit slower at the beggining, was uncomfotable, so decided to pick the pace up..
I had 4 min in the garage, cause of stomach problems, Dami was wainting for me while jogging
12 PM

recovery 20:00 [0]

flossing, just after training
1 PM

recovery 45:00 [0]

stretching in warm water, then in sauna aswell (2x10min)
stayed a lot more in the water just chilling and chatting actually:D
7 PM

strenght & core 25:00 [3]

Core- only statics

Friday Jan 31 #

8 AM

yoga 1:30:00 [0]

Felt refreshing
10 AM

strenght & core 1:20:00 [3]

Massive leg workout:0
3 PM

gym-drills 34:00 [3] 1.5 km (22:40 / km)
ahr:125 max:161 shoes: Asics Gel Nimbus 21 2.0

Bit easier than usual, with Chris and Dami, loved to have them there<3
still could feel it:o

recovery 20:00 [0]

stretching there together..

Thursday Jan 30 #

7 AM

swimming 30:00 [2]

25m midley, some drills in water
8 AM

spinning 35:00 [3]
ahr:144 max:157

5min warmup, 25 casual, 5m cool down
Avg HR (during the intense)~150
Descent the avg HR to dont tire my legs that much
10 AM

strenght & core 50:00 [3]

Core-with statics

Wednesday Jan 29 #

9 AM

spinning 40:00 [3]
ahr:151 max:166

5min warmup, 30min with casual HR ~160 , 5min cool down..
Felt pretty great
10 AM

recovery 15:00 [0]

15m flossing after spinning

strenght & core 20:00 [2]

Core- only statics
2 sets
11 AM

swimming 25:00 [2]

Mostly breaststroke, some back and Freestyle

recovery 15:00 [0]

Sauna, some stretching inside
3 PM

preparation 5:00 [0]

Rolling with spikes before running..
4 PM

running 1:05:58 [2] 14.0 km (4:43 / km)
ahr:148 max:155 shoes: Asics Gel Nimbus 21 2.0

14k jog..
Was just enough
5 PM

recovery 10:00 [0]

Cold-hot shower for legs 5x(30-30sec)
6 PM

yoga 1:30:00 [0]

Tuesday Jan 28 #

8 AM

spinning 40:00 [3]
ahr:147 max:170

5min warm up, 25 casual, 10min easy as cool down
Was fighting in the end
9 AM

strenght & core 50:00 [3]

Shortened massive leg workout..
felt pretty tired afterwards
10 AM

recovery 1:00:00 [0]

Stretching in warm water, fell asleep in the pool :0
4 PM

running warm up/down 22:56 [2] 4.0 km (5:44 / km)
ahr:151 max:167 shoes: Asics Gel Nimbus 21 2.0

Warmup, 3.1 jog to Liget, 7 flies

running intervals 41:34 [3] 7.48 km (5:33 / km)
ahr:155 max:179 shoes: Asics Gel Nimbus 21 2.0

(200strong intense, 300intense)x10
Had to take it easy.. with a lot rest: 60-90sec, as we wished..
felt pretty light even after morning trainings:3

running warm up/down 5:03 [1] 1.0 km (5:03 / km)
ahr:149 max:162 shoes: Asics Gel Nimbus 21 2.0

Cool down after intervals
7 PM

recovery 1:20:00 [0]

Rolling with warm muscles

Monday Jan 27 #

8 AM

yoga 1:30:00 [0]

Felt amazing
10 AM

spinning 40:00 [4]
ahr:155 max:167

5min warmup, 2x13min 160-170hr 5min easy between, 4min cool down in the end
Felt pretty hard, actually that was the reason to Split it..
11 AM

strenght & core 50:00 [3]

Usual one
12 PM

swimming 20:00 [2]

Easy breatstroke, some freestyle

recovery 20:00 [0]

2x10min sauna, stretching inside, doing some ankle
4 PM

recovery 45:00 [0]

Massage - thanks Lacika
7 PM

running warm up/down 16:11 [1] 3.12 km (5:11 / km)
shoes: Asics Gel Ninbus 21

HR belt didnt work:0
3k jog
Little lick of drills

running 21:29 [3] 4.24 km (5:04 / km)
shoes: Asics Gel Ninbus 21

20x150speeding
40sec rest between during first 10, 30at second part..
All of them around 30sec, felt pretty light and easy...
9 PM

recovery 1:10:00 [0]

Rolling

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