Training Log: cso
In the last 7 days:
| activity | # | time | miles | km | +m | |||||||
| runing | 5 | 3:14:05 | 27.06 | (7:10) | 43.55 | (4:27) | 270 | |||||
| Warm up / down | 3 | 1:05:00 | 2.98 | 4.8 | ||||||||
| Streching | 5 | 50:00 | ||||||||||
| cardio | 1 | 35:00 | ||||||||||
| interval/tempo | 1 | 23:40 | 3.11 | (7:37) | 5.0 | (4:44) | ||||||
| S&C | 1 | 5:00 | ||||||||||
| Total | 6 | 6:12:45 | 33.15 | 53.35 | 270 | |||||||
| [1-5] | 6 | 5:22:45 | ||||||||||
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| Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||
Thursday Feb 25 #
runing 1:00:00 [4] 14.05 km (4:16 / km) +80m 4:09 / km
ahr:155 max:181 shoes: Nike Pegasus 36 trail
5@500faster/500slower
500jog
2@500fast climbing/500back jog
Cdown
Streching 15:00 [0]
Wednesday Feb 24 #
cardio (cycling) 15:00 [2]
cardio (eliptical trainer) 10:00 [3]
cardio (cycling) 10:00 [3]
Warm up / down 10:00 [2]
Streching 10:00 [0]
Tuesday Feb 23 #
runing 20:20 [2] 4.3 km (4:44 / km) +10m 4:40 / km
shoes: Nike Winflo
Warm up / down 25:00 [2] 1.0 km (25:00 / km)
shoes: Nike Winflo
interval/tempo 23:40 [5] 5.0 km (4:44 / km)
shoes: Nike Winflo
15*150 w start every minute ~23.5-24
Warm up / down 20:00 [2] 3.8 km (5:16 / km)
shoes: Nike Pegasus 36 trail
3,3km cdwn
Monday Feb 22 #
runing 16:45 [2] 3.5 km (4:47 / km) +15m 4:41 / km
shoes: Winflo RED
Warm up / down 10:00 [2]
S&C 5:00 [3]
Streching 5:00 [0]
Sunday Feb 21 #
runing long 1:05:00 [3] 15.05 km (4:19 / km) +100m 4:11 / km
ahr:155 max:169 shoes: Nike Pegasus 36 trail
Streching 10:00 [0]
Saturday Feb 20 #
runing 32:00 [2] 6.65 km (4:49 / km) +65m 4:35 / km
shoes: Nike Pegasus 36 trail
Streching 10:00 [0]
Recent Weeks:
| Week Ending | Training hours by intensity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Feb 28 | | ||||||||||
| Feb 21 | | ||||||||||
| Feb 14 | | ||||||||||
| Feb 7 | | ||||||||||
| Jan 31 | |
| Week Ending | Training hours by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Feb 28 | | ||||||||||
| Feb 21 | | ||||||||||
| Feb 14 | | ||||||||||
| Feb 7 | | ||||||||||
| Jan 31 | |
| Week Ending | Training kilometers by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 100 | ||||||||||
| Feb 28 | | ||||||||||
| Feb 21 | | ||||||||||
| Feb 14 | | ||||||||||
| Feb 7 | | ||||||||||
| Jan 31 | |
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