Training Log Archive: cso

In the 1 days ending Jan 15, 2020:

activity

time

miles

Warm up / down

1:05:00

5.22

(12:27)

8.4

(7:44)

interval/tempo

14:12

1.74

(8:10)

2.8

(5:04)

Streching

5:00

Total

1:24:12

6.96

11.2

[1-5]

1:19:12

1:24

0:00

5 PM

Warm up / down warm up/down 35:00 [1] 4.2 km (8:20 / km) +10m 8:14 / km
shoes: Nike Winflo

interval/tempo 14:12 [4] 2.8 km (5:04 / km)

1km 400/200/400 /2min 2@3@200/1min/2min
70 45 71
33.5 31.5 31.0
33.4 31.4 29.6

Warm up / down 30:00 [1] 4.2 km (7:09 / km) +10m 7:04 / km

500jog, 6@80,3.2km

Streching 5:00 [0]