Friday Feb 29 |
 | Morning run 22:30 [3]4.4 km (5:07 / km) | |
| slept:7.0 shoes: Asics old |
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| Strenth/stretch 10:00 [2] | |
| |
| |
| Running warm up/down 8:44 [2]1.75 km (4:59 / km) | |
| shoes: Asics old |
| |
| Running tempo 19:08 [4]5.3 km (3:37 / km) | |
| shoes: Asics old |
| 6 laps, first 2 were really fast, later dropped speed.. |
| Running warm up/down 18:34 [1]3.5 km (5:18 / km) | |
| shoes: Asics old |
| cool down |
| Strenth/stretch 20:00 [3] | |
| shoes: Asics old |
| |
| Other (tennis) 40:00 [3] | |
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| 2x20'
2:1
3.5:0
:) |
Thursday Feb 28 |
| Morning run 22:30 [2]4.4 km (5:07 / km) | |
| slept:8.0 shoes: Asics old |
| |
| Strenth/stretch 10:00 [2] | |
| |
| |
| Running 1:00:20 [3]13 km (4:38 / km) | |
| shoes: Asics old |
| easy and steady |
| Strenth/stretch 10:00 [2] | |
| |
| |
| Other (tennis) 20:00 [3] | |
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| 3:0 :) |
| Other (tennis) 20:00 [3] | |
| |
| 2:1 |
Wednesday Feb 27 |
| Strenth/stretch (circuit trng) 45:00 [3] | |
| slept:6.0 (rest day) shoes: Asics old |
| no morning run, took ths session easy... |
Tuesday Feb 26 |
| Other (cross-trainer) 20:00 [2] | |
| slept:7.0 shoes: Asics old |
| running treadmill was occupied.. |
| Strenth/stretch 10:00 [1] | |
| |
| |
| Running 30:15 [2]6.2 km (4:53 / km) | |
| shoes: Asics old |
| easy... need some rest. |
| Strenth/stretch 5:00 [1] | |
| |
| stretching |
Monday Feb 25 |
| Morning run 22:30 [2]4.4 km (5:07 / km) | |
| slept:7.0 shoes: Asics old |
| |
| Strenth/stretch 10:00 [2] | |
| |
| |
| Other warm up/down (tennis) 20:00 [3] | |
| shoes: Asics old |
| 2:1 |
| Other (cross-trainer) 20:00 [3] | |
| shoes: Asics old |
| tried this thing first time.. |
| Other (rowing) 10:00 [3] | |
| |
| |
| Running hills (treadmill) 20:40 [4]4.5 km (4:36 / km) | |
| max:160 shoes: Asics old |
| hills on treadmill, quite good stuff if no chance to run outside.. anyway its absolutelly flat outside.. |
| Strenth/stretch 10:00 [2] | |
| |
| |
Sunday Feb 24 |
| Morning run 24:10 [2]4.4 km (5:30 / km) | |
| slept:7.0 shoes: Asics old |
| was hardly moving |
| Strenth/stretch 10:00 [2] | |
| |
| |
| Running warm up/down 11:00 [3]2 km (5:30 / km) | |
| shoes: Asics old |
| before circuit trng |
| Strenth/stretch (circuit trng) 50:00 [4] | |
| shoes: Asics old |
| good workout, 18 exercises this time.. |
| Other warm up/down (tennis) 20:00 [2] | |
| |
| cool-down.
1:1 |
Saturday Feb 23 |
| Morning run 23:00 [2]4.4 km (5:14 / km) | |
| slept:9.0 shoes: Asics old |
| |
| Strenth/stretch 10:00 [2] | |
| shoes: Asics old |
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| Other (tennis) 45:00 [3] | |
| shoes: RBK |
| 6:2 |
Friday Feb 22 |
| Note | |
| slept:5.5 (rest day) |
| |
Thursday Feb 21 |
| Morning run 22:52 [2]4.4 km (5:12 / km) | |
| slept:6.5 shoes: Asics old |
| feel a bit tired |
| Strenth/stretch 10:00 [2] | |
| shoes: Asics old |
| |
| Running 50:50 [3]10.5 km (4:50 / km) | |
| shoes: Asics old |
| easy run, cleared head and gave some energy. |
| Strenth/stretch 12:00 [3] | |
| shoes: Asics old |
| |
| Other (tennis) 30:00 [2] | |
| |
| 2:1 |
Wednesday Feb 20 |
| Morning run (treadmill) 25:00 [2]4.2 km (5:57 / km) | |
| ahr:90 max:100 slept:8.0 shoes: Asics old |
| 300 cal :) |
| |
| C • pulsas 4 |
| Strenth/stretch 8:00 [2] | |
| shoes: Asics old |
| |
| Strenth/stretch (circuit trng) 50:00 [4] | |
| shoes: Asics old |
| similar to previous one, few diferent exercises.. |
Tuesday Feb 19 |
| Morning run 21:50 [2]4.4 km (4:58 / km) | |
| slept:7.0 shoes: Asics old |
| |
| Strenth/stretch 10:00 [2] | |
| shoes: Asics old |
| |
| Running tempo 40:00 [4]10 km (4:00 / km) | |
| shoes: Asics old |
| no warm-up, different tempo, almost fuull speed couple km, a bit slower at the end |
| Running warm up/down 3:00 [1]0.5 km (6:00 / km) | |
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| cool-down |
| Strenth/stretch 5:00 [1] | |
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| streching |
Monday Feb 18 |
| Morning run 22:10 [2]4.4 km (5:02 / km) | |
| slept:7.5 shoes: RBK |
| |
| Strenth/stretch 10:00 [2] | |
| shoes: RBK |
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| Other (rawing) 10:00 [3] | |
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| |
| Running tempo (treadmill) 30:00 [4]7 km (4:17 / km) | |
| shoes: Asics old |
| too dusty outside so first time on a treadmill. posible to run. 2/3 of the run was really intensive - 3.25-3.45/km. |
| |
| C • orai 2 |
| Strenth/stretch 12:00 [3] | |
| |
| usual set + some xtra for shoulders |
Sunday Feb 17 |
| Morning run 22:50 [2]4.4 km (5:11 / km) | |
| slept:7.5 shoes: RBK |
| |
| Strenth/stretch 10:00 [2] | |
| shoes: RBK |
| |
| Strenth/stretch (circuit trng) 45:00 [4] | |
| shoes: RBK |
| 16 different exercises - changing positions every 20-30"...
very good workout. |
Saturday Feb 16 |
| Morning run 21:30 [3]4.4 km (4:53 / km) | |
| slept:11.5 shoes: RBK |
| got some more sleep at last so feel much better |
| Strenth/stretch 10:00 [2] | |
| |
| |
| Running 1:00:00 [3]13 km (4:37 / km) | |
| shoes: RBK |
| first 30' - quite high speed. |
| Strenth/stretch 15:00 [3] | |
| shoes: RBK |
| |
| Other (tennis) 30:00 [3] | |
| shoes: RBK |
| |
Friday Feb 15 |
| Note | |
| slept:6.0 (rest day) |
| |
Thursday Feb 14 |
| Morning run 23:00 [2]4.4 km (5:14 / km) | |
| slept:6.0 shoes: RBK |
| not enough sleep.. |
| Strenth/stretch 10:00 [2] | |
| |
| |
| Running 51:00 [3]9.6 km (5:19 / km) | |
| shoes: RBK |
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| Strenth/stretch 10:00 [3] | |
| |
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| Other (tennis) 20:00 [3] | |
| shoes: RBK |
| |
Wednesday Feb 13 |
| Morning run 23:00 [2]4.4 km (5:14 / km) | |
| slept:6.5 shoes: RBK |
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| Strenth/stretch 10:00 [2] | |
| |
| |
| Other (tennis) 30:00 [2] | |
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Tuesday Feb 12 |
| Morning run 22:00 [2]4.4 km (5:00 / km) | |
| slept:6.5 weight:79kg shoes: RBK |
| |
| Running 31:00 [3]6.2 km (5:00 / km) | |
| shoes: RBK |
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| Strenth/stretch 20:00 [3] | |
| |
| x2 |
| Other (tennis) 45:00 [3] | |
| |
| |
Monday Feb 11 |
| Morning run 24:00 [2]4.4 km (5:27 / km) | |
| shoes: RBK |
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| Strenth/stretch 10:00 [2] | |
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| Other (table tennis) 45:00 [3] | |
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Sunday Feb 10 |
| Running 43:30 [3]8.8 km (4:57 / km) | |
| shoes: RBK |
| not easy.. |
| Strenth/stretch 10:00 [3] | |
| |
| |
Friday Feb 8 |
| Morning run 23:20 [2]4.4 km (5:18 / km) | |
| slept:8.0 shoes: RBK |
| |
| Strenth/stretch 10:00 [2] | |
| (rest day) |
| no chance to run in the evening. |
Thursday Feb 7 |
| Morning run 24:40 [2]4.4 km (5:36 / km) | |
| shoes: RBK |
| 5 laps, feel a bit tired.. |
| Strenth/stretch 10:00 [2] | |
| shoes: RBK |
| |
| Running 31:00 [3]7 km (4:26 / km) | |
| slept:8.0 weight:79kg shoes: RBK |
| evening run. quite high tempo. |
| Strenth/stretch 10:00 [2] | |
| |
| |
Wednesday Feb 6 |
| Morning run 22:30 [2]4 km (5:38 / km) | |
| slept:8.0 shoes: RBK |
| |
| Running 33:20 [3]6 km (5:33 / km) | |
| shoes: RBK |
| afternoon |
| Strenth/stretch 20:00 [2] | |
| |
| 2x |
| Other (table tennis) 1:00:00 [3] | |
| shoes: RBK |
| few quite interesting and intensive games |
Tuesday Feb 5 |
| Other (table tennis) 1:20:00 [3] | |
| |
| too dark to run. so got myself exhausted by the table :) |
Monday Feb 4 |
| Running 43:30 [3]9 km (4:50 / km) | |
| slept:8.0 shoes: RBK |
| 10 loops inside |
| Strenth/stretch 10:00 [2] | |
| |
| |
| Other (table tennis) 1:00:00 [2] | |
| |
| haven't been playing for years.. |
Friday Feb 1 |
| Other (hiking) 3:00:00 [1] | |
| slept:6.0 |
| no gear, so walked the same route as two days ago, nice view... |