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Training Log Archive: FerencJonas

In the 7 days ending Mar 8:

activity # timemileskm+m
  strenght & core6 10:50:00
  recovery10 5:50:00
  yoga2 3:30:00
  spinning3 2:05:46
  running2 1:47:00 11.74(9:07) 18.9(5:40) 100
  swimming2 50:00
  Total23 24:52:46 11.74 18.9 100
  [1-5]13 15:32:46

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MoTuWeThFrSaSu

Sunday Mar 8 #

Note
(rest day)

9 AM

strenght & core 3:00:00 [2]

Functional training
3 PM

strenght & core 3:00:00 [2]

Functional training
8 PM

recovery 30:00 [0]

Rolling

Saturday Mar 7 #

10 AM

running 1:15:00 [3] 12.0 km (6:15 / km) +100m 6:00 / km
ahr:150 max:165 (injured) shoes: IceBug Acceleritas7 M

running in cultivation after 2days of rainfall.. some mud..
some waving on töltés.. some road some mud again and some road street in the end
going with Zoli, tookk it pretty easy, as much as i could cause of my knee..
12 PM

recovery 1:00:00 [0]

rolling
3 PM

strenght & core 2:30:00 [3]

Functional training
9 PM

recovery 1:00:00 [0]

Rolling and stretching

Friday Mar 6 #

8 AM

running 32:00 [2] 6.9 km (4:38 / km)
ahr:146 max:158 (injured) shoes: Asics Gel Nimbus 21 2.0

tried to see how is my knee doing..
was jogging and running easy most of the time, some intense around 1-1.5km, some strongs in the end..
could feel it sometime, non during intense ir strongs.. but still recognised, i put less effort into my right leg unconciously.. so my body knows its is not perfect yet.. id put it around 85% .. getting closer to be able to squeze my quadra without any pain in my knee..
it was great to run again, eventho i feel my shape has dropped a bit:D
9 AM

recovery 10:00 [0]

3x2min freeziing water for legs 2min out between

Thursday Mar 5 #

2 PM

swimming 35:00 [4]

tried to do it intensily, involve my legs as much as i can

recovery 15:00 [0]

stretching in sauna, doing ankle
3 PM

spinning 35:00 [2]

going easy, was reading meanwhile

Wednesday Mar 4 #

Note
(injured)

Felt my knee a bit better again, talked to Atka will do something similar tomorrow, avoid running:/
9 AM

spinning 1:00:46 [2]
ahr:122

Easy spinning instead of running cause of my knee:(
Was simulating orienteering all the time
10 AM

recovery 15:00 [0]

Flossing after spinning, was careful with my right thigh and knee
11 AM

strenght & core 25:00 [3]

Core- statics mostly
2 PM

recovery 1:00:00 [0]

Stretching
4 PM

swimming 15:00 [2]

meant to swim way more but they claimed the whole pool so had to stop:(

recovery 20:00 [0]

so just went to the sauna to relax and do some excersises with ankles
6 PM

yoga 2:00:00 [0]

90min yoga, 30min meditation

Tuesday Mar 3 #

Note
(injured)

Discussed with Atka, not run untill my knee is healthy, tryna maintain circulation and gain some cardio back with spinning and swimming, ill get back to my daily routine except running.. increased mount of x trainings will come but Still taking care of my knee and thigh
1 PM

strenght & core 1:05:00 [3]

Core, ankle
10min statics in the end, 10min ankle afterwards
2 PM

recovery 20:00 [0]

Stretching a bit
3 PM

spinning 30:00 [2]

Cycling
4 PM

recovery 1:00:00 [0]

Massage, Thanks Lacika again

Monday Mar 2 #

Note
(injured)

Meant to run 8k easy + 10x100
But had to stop just after the first Km realised my knee wont let me go.. :/
So stopped and jogged/walked back home:(
Was a big dissapointment, after yesterdays run i tought it will pass soon
8 AM

yoga 1:30:00 [0]

felt beautyfull, finally could relax a bit
10 AM

strenght & core 50:00 [2]

Core-without static sessions

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