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Training Log Archive: FerencJonas

In the 7 days ending Mar 21:

activity # timemileskm+m
  Stretching2 3:00:00
  running4 2:11:57 16.37(8:04) 26.34(5:01)
  strenght & core3 1:40:00
  yoga2 1:30:00
  Rolling 2 1:00:00
  recovery1 1:00:00
  Breathing excersises1 10:00
  Total13 10:31:57 16.37 26.34
  [1-5]7 3:51:57
averages - sleep:8.2 rhr:45

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MoTuWeThFrSaSu

Thursday Mar 18 #

5 AM

Note
rhr:44 slept:9.29

Waking up late 5 again
6 AM

strenght & core 30:00 [4]

Cardio
8 AM

yoga 1:00:00 [0]

11 AM

Stretching 2:00:00 [0]

Extensive stretching session
2 PM

strenght & core 30:00 [3]

Fuctional training
7 PM

running 37:55 [2] 8.51 km (4:27 / km)
ahr:148 max:173 shoes: Asics Gel Ninbus 21

Back to Szeged again;
Easy, last 2k 100/100 to shake legs up

Wednesday Mar 17 #

5 AM

Note
rhr:45 slept:7.19

Waking up late 5
Slept pretty nice, felt relaxed
6 AM

Breathing excersises 10:00 [0]

After Cold exposure
WH

running 33:13 [2] 6.53 km (5:05 / km)
ahr:135 max:162 shoes: Asics Gel Nimbus 21 2.0

6:30am
4k WU + 10*100 (2easy,2intense,2speeding,2strong,2easy) + 1.6k CD
8 AM

yoga 30:00 [0]

Basic excersises

Rolling 30:00 [0]

Soften Them up a bit
10 AM

strenght & core 40:00 [3]

Excersises for a sore left flexor
11 AM

recovery 1:00:00 [0]

Pro massage
3 PM

Stretching 1:00:00 [0]

5 PM

running warm up/down 17:02 [2] 4.11 km (4:09 / km)
shoes: Asics Gel Ninbus 21

5:40pm
WU
6 PM

running intervals 33:26 [5] 5.52 km (6:03 / km)
ahr:161 max:184 shoes: Asics Gel Ninbus 21

WU 10*100 + 2*6*300 (1push) 46-47"/1easy (49-50") 1' between, 5' between 2 sets

running warm up/down 10:21 [1] 1.67 km (6:12 / km)
ahr:138 max:150 shoes: Asics Gel Ninbus 21

CD jog
8 PM

Rolling 30:00 [0]

After hot exposure

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