Training Log Archive: csoIn the 30 days ending Nov 30, 2020:
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Monday Nov 30, 2020 #
runing 39:30 [2] 8.5 km (4:39 / km) +15m 4:36 / km
ahr:138 max:168 shoes: Nike Pegasus 36 trail
Elapsed time 41:44
Streching 10:00 [0]
Sunday Nov 29, 2020 #
cardio (eliptical trainer) 5:00 [1]
runing 25:00 [2] 5.1 km (4:54 / km) +30m 4:46 / km
ahr:150 max:161 shoes: Nike Dual Fusion
S&C 7:30 [2]
Streching 7:30 [0]
Saturday Nov 28, 2020 #
runing long 54:55 [3] 11.53 km (4:46 / km) +60m 4:39 / km
ahr:148 max:170 shoes: Nike Winflo
Warm up / down 5:00 [2]
Streching 10:00 [0]
Friday Nov 27, 2020 #
runing 33:33 [3] 6.3 km (5:20 / km) +40m 5:10 / km
ahr:138 max:165 shoes: Nike Winflo
Streching 10:00 [0]
Thursday Nov 26, 2020 #
runing 35:55 [3] 7.9 km (4:33 / km) +10m 4:31 / km
ahr:147 max:165 shoes: Nike Winflo
Warm up / down 5:00 [2]
Streching 10:00 [0]
Wednesday Nov 25, 2020 #
cardio (eliptical trainer) 16:30 [2]
Streching 10:00 [0]
Tuesday Nov 24, 2020 #
runing 40:13 [4] 8.05 km (5:00 / km) +15m 4:57 / km
shoes: Nike Winflo
5@~400m/~1:30 jog ( first one was really fast due to a hunting dog
Streching 10:00 [0]
Monday Nov 23, 2020 #
runing 20:00 [2] 4.01 km (4:59 / km)
ahr:141 max:160 shoes: Nike Winflo
S&C 5:00 [2]
Streching 10:00 [0]
runing 31:00 [2] 6.5 km (4:46 / km) +5m 4:45 / km
ahr:150 max:167 shoes: Nike Winflo
Streching 10:00 [0]
Sunday Nov 22, 2020 #
runing 19:00 [2] 3.8 km (5:00 / km) +20m 4:52 / km
shoes: Nike Pegasus 35
S&C 10:00 [2]
Streching 10:00 [0]
Saturday Nov 21, 2020 #
runing long 43:22 [3] 9.4 km (4:37 / km) +40m 4:31 / km
ahr:149 max:169 shoes: Nike Winflo
Warm up / down 5:00 [2] 0.5 km (10:00 / km)
shoes: Nike Winflo
Streching 15:00 [0]
Friday Nov 20, 2020 #
cardio (cycling) 25:00 [2]
S&C 10:00 [2]
Streching 10:00 [0]
Thursday Nov 19, 2020 #
runing tempo 35:07 [4] 6.75 km (5:12 / km) +5m 5:11 / km
ahr:135 max:166 shoes: Nike Winflo
Streching 5:00 [0]
Wednesday Nov 18, 2020 #
S&C 5:00 [2]
runing 33:20 [3] 6.1 km (5:28 / km) +30m 5:20 / km
ahr:140 max:160 rhr:39 slept:6.5 shoes: Nike Winflo
Streching 10:00 [0]
Tuesday Nov 17, 2020 #
runing 25:00 [3] 5.45 km (4:35 / km)
ahr:141 max:159 shoes: Nike Winflo
Streching 10:00 [0]
Monday Nov 16, 2020 #
runing 19:10 [2] 3.75 km (5:07 / km) +5m 5:05 / km
ahr:141 max:161 slept:9.0 shoes: Nike Pegasus 35
S&C 15:00 [3]
Streching 10:00 [0]
runing 29:44 [2] 4.9 km (6:04 / km) +15m 5:59 / km
ahr:135 max:158 shoes: Nike Dual Fusion
Sunday Nov 15, 2020 #
runing 19:37 [2] 4.0 km (4:54 / km) +25m 4:45 / km
ahr:135 max:156 shoes: Nike Winflo
Streching 3:00 [0]
Saturday Nov 14, 2020 #
runing long 39:55 [3] 8.66 km (4:37 / km) +95m 4:22 / km
ahr:149 max:170 shoes: Nike Winflo
Warm up / down (drills) 5:00 [2]
ahr:141
Streching (str+foam roller) 15:00 [0]
Friday Nov 13, 2020 #
cardio (cycling) 35:30 [3]
ahr:133 max:152
Thursday Nov 12, 2020 #
runing intervals 39:40 [4] 7.1 km (5:35 / km) +10m 5:33 / km
shoes: Nike Winflo
3km 200/100
2.5 min stretching, 1km wdown
Times: 40/30 41/29 38/30 41/32 39/29 39/33 39/32 41/37 36/29
Streching 5:00 [0]
Wednesday Nov 11, 2020 #
runing (stairs) 30:00 [2] 5.6 km (5:21 / km) +60m 5:05 / km
ahr:149 max:172 shoes: Nike Pegasus 35
5min stair climbing exercises.
2.1km (4:50, 4:40)
Streching 10:00 [0]
Monday Nov 9, 2020 #
runing 31:13 [2] 5.75 km (5:26 / km) +5m 5:24 / km
ahr:138 shoes: Nike Pegasus 35
Streching 10:00 [0]