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Training Log Archive: cso

In the 7 days ending Dec 1, 2019:

activity

time

miles

runing

3:39:25

31.5

(6:58)

50.7

(4:20)

240

Warm up / down

1:54:00

9.32

(12:14)

15.0

(7:36)

Streching

45:00

interval/tempo

44:47

7.74

(5:47)

12.45

(3:36)

S&C

25:00

BBA

10:00

Total

7:38:12

48.56

78.15

240

[1-5]

6:53:12

1:25

0:00

» now

Sunday Dec 1, 2019 #

3 PM

runing long 1:14:42 [3] 19.0 km (3:56 / km) +120m 3:49 / km
shoes: Nike Pegasus 35

long run from home in the XVI. district, included some off road and off trail sort section.
after 10km there was 5km faster
splits:
4:23.8 4:17.3 4:15.9 4:11.9 4:05.1 4:02.9 4:01.4 4:02.3 4:07.9 4:12.9
3:50.7 3:38.8 3:34.6 3:36.9 3:36.9
3:54.1 3:45.1 4:08.0 3:56.4

S&C 5:00 [1]

Streching 5:00 [0]

Saturday Nov 30, 2019 #

BBA 10:00 [1]

4 PM

runing 43:05 [2] 10.0 km (4:19 / km) +46m 4:13 / km
shoes: Nike Winflo

Some off trail section during the run
# I felt my belly during the run mostly in the begining :(

S&C 10:00 [2]

Streching 10:00 [0]

Friday Nov 29, 2019 #

4 PM

Warm up / down warm up/down 35:00 [1] 4.3 km (8:08 / km)
shoes: Adidas Ultraboost

interval/tempo tempo 21:05 [5] 6.1 km (3:27 / km)
ahr:172

6km (5km 150/50 and 1 fast)
3:35 3:34 3:36 3:37 3:36 3:05

Warm up / down warm up/down 24:00 [1] 3.5 km (6:51 / km)
shoes: Nike Pegasus 35

400jog, 4*150, 2,5km jog

Streching 5:00 [0]

Thursday Nov 28, 2019 #

6 PM

runing 30:26 [1] 6.66 km (4:34 / km) +50m 4:24 / km

Streching 5:00 [0]

Wednesday Nov 27, 2019 #

6 PM

runing 39:27 [2] 8.0 km (4:56 / km) +14m 4:53 / km

1.5km jog followed by 2km with runing drills and between that jog and in the end 2 fast 100m. After it some easy km as warm down.
Continuous runing in the full sess. So no standing.

Streching 5:00 [0]

Tuesday Nov 26, 2019 #

5 PM

Warm up / down warm up/down 35:00 [1] 4.2 km (8:20 / km)
shoes: Nike Pegasus 35

interval/tempo intervals 23:42 [5] 6.35 km (3:44 / km)
shoes: Nike Pegasus 35

3k/2min 2k/2min 1k
9:59 6:32 3:10
The last one alone and the first two with Marci and Laci

Warm up / down warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Nike Pegasus 35

Monday Nov 25, 2019 #

3 PM

runing 31:45 [2] 7.04 km (4:31 / km) +10m 4:29 / km

With some slalom runing

S&C 10:00 [2]

Streching 15:00 [0]

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