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Training Log Archive: FerencJonas

In the 7 days ending Feb 14:

activity # timemileskm+m
  running6 6:10:58 47.67(7:47) 76.71(4:50) 1125
  Rolling 5 5:50:00
  strenght & core4 5:35:00
  yoga5 5:00:00
  spinning-cycling4 1:41:06
  recovery1 1:30:00
  Stretching1 1:00:00
  Breathing excersises6 1:00:00
  Flossing 1 10:00
  Total30 27:57:04 47.67 76.71 1125
  [1-5]14 13:27:04
averages - sleep:8.1 rhr:43

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MoTuWeThFrSaSu

Sunday Feb 14 #

5 AM

Note
rhr:40 slept:8.44

Slept well

Saturday Feb 13 #

6 AM

Note
rhr:44 slept:8.27

Slept bad a bit
7 AM

Breathing excersises 10:00 [0]

8 AM

yoga 40:00 [0]

10 AM

spinning-cycling 26:06 [3]
ahr:138 max:154

5' 1-5-3
15' 1-5-5
5' 1-5-3

Flossing 10:00 [0]

12 PM

Rolling 2:00:00 [0]

3 PM

running long 1:31:15 [3] 19.82 km (4:36 / km) +523m 4:04 / km
ahr:140 max:175

Friday Feb 12 #

5 AM

Note
rhr:44 slept:8.26

Slept pretty well

Breathing excersises 10:00 [0]

6 AM

spinning-cycling 25:00 [3]

5' 1-5-3
15' 1-5-5
5' 1-5-3
7 AM

strenght & core 1:30:00 [4]

Tough legs and core
11 AM

Rolling 1:00:00 [0]

2 PM

Rolling 1:00:00 [0]

6 PM

running warm up/down 26:12 [2] 5.96 km (4:24 / km)
ahr:161 max:182

Easy with Gábor, outside
Lol HR

running warm up/down 16:37 [4] 2.84 km (5:51 / km)
ahr:139 max:187 shoes: Nike Air Zoom Streak LT 4

8x100 + 2k fartleck (150/50) ~3:20

running intervals 23:04 [5] 5.09 km (4:32 / km)
ahr:150 max:172 shoes: Nike Air Zoom Streak LT 4

2*8*200 to 32"-33" with 45-50 rest, ~3' between séta
Went pretty smooth, IT was cool
First ever indoors training

running warm up/down 11:23 [1] 2.05 km (5:33 / km)
ahr:131 max:159 shoes: Nike Air Zoom Streak LT 4

Cool down jog

Thursday Feb 11 #

5 AM

Note
rhr:42 slept:7.36

Slept very well

Breathing excersises 10:00 [0]

yoga 40:00 [0]

7 AM

strenght & core 1:00:00 [4]

Tough legs
10 AM

recovery 1:30:00 [0]

Pro massage
1 PM

running 52:52 [3] 12.39 km (4:16 / km) +145m 4:02 / km
ahr:152 max:174 shoes: Asics Gel Nimbus 21 2.0

12k, last 3fartleck -at least tried, was Cold and windy af, the last 2uphill
Felt pretty damn down://

Wednesday Feb 10 #

Note

Whole day is messed up by these shits :@#&$)@)$
6 AM

Note
rhr:44 slept:9.16

Slept well, didn't set an alarm to get enough sleep for sure

Breathing excersises 10:00 [0]

8 AM

yoga 1:30:00 [0]

Felt amazing, had a HR of 37 during relaxation in the end
10 AM

Note

Set for medical tests at the sport hospital
Then going to manage some official duties at some governmental facilities
Will finish around 5-6pm + getting home
7 PM

running 43:40 [2] 8.0 km (5:28 / km) +220m 4:48 / km
ahr:150 max:175 shoes: Asics Gel Ninbus 21

Easy and some flies in the end

Tuesday Feb 9 #

5 AM

Note
rhr:43 slept:7.56

Slept pretty ok

Breathing excersises 10:00 [0]

yoga 40:00 [0]

7 AM

spinning-cycling 25:00 [3]
ahr:138 max:151

5' 1-5-4
15' 1-5-5
5' 1-5-4
8 AM

strenght & core 1:40:00 [4]

Tough legs and core
1 PM

Stretching 1:00:00 [0]

5 PM

running warm up/down 25:19 [2] 5.0 km (5:04 / km)
ahr:154 max:185

Warm up jog and some spirnts to get the speed a bit
Heavy rain all the way

running intervals 30:02 [5] 6.19 km (4:51 / km)
ahr:174 max:188

6x400 to70" with 2' between, 5' rest, 6x200 to32" with 1' between
Heavy rain Turned into heavy snow, everything was Wet and Cold AF
But managed IT all the Way through pretty much easily :$

Monday Feb 8 #

4 AM

Note
rhr:45 slept:7.51

Slept pretty okey

Breathing excersises 10:00 [0]

5 AM

spinning-cycling 25:00 [3]
ahr:130 max:154

Spinning
Starting and finishing With some easy
(1-5-5)
6 AM

strenght & core 1:25:00 [4]

Tough legs
8 AM

yoga 1:30:00 [0]

Felt amazing
12 PM

Rolling 20:00 [0]

Right
3 PM

Rolling 1:30:00 [0]

Finishing up right and done left
6 PM

running 50:34 [2] 9.37 km (5:24 / km) +237m 4:47 / km
ahr:143 max:174 shoes: NVII Terra Dobb

Easy jog with Tölgyesi Tamás és Gera Kriszti

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