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Training Log Archive: cso

In the 7 days ending Nov 29, 2020:

activity # timemileskm+m
  runing7 4:00:36 30.69(7:50) 49.39(4:52) 160
  Streching8 1:17:30
  cardio2 21:30
  S&C2 12:30
  Warm up / down2 10:00
  Total9 6:02:06 30.69 49.39 160
  [1-5]9 4:44:36

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MoTuWeThFrSaSu

Sunday Nov 29, 2020 #

12 PM

cardio (eliptical trainer) 5:00 [1]

1 PM

runing 25:00 [2] 5.1 km (4:54 / km) +30m 4:46 / km
ahr:150 max:161 shoes: Nike Dual Fusion

Easy w climbs

S&C 7:30 [2]

Streching 7:30 [0]

Saturday Nov 28, 2020 #

3 PM

runing long 54:55 [3] 11.53 km (4:46 / km) +60m 4:39 / km
ahr:148 max:170 shoes: Nike Winflo

Long in Rákosi field w 15 min harder

Warm up / down 5:00 [2]

Streching 10:00 [0]

Friday Nov 27, 2020 #

7 PM

runing 33:33 [3] 6.3 km (5:20 / km) +40m 5:10 / km
ahr:138 max:165 shoes: Nike Winflo

Easy 20 m, 5min stairs, 10 min wdown

Streching 10:00 [0]

Thursday Nov 26, 2020 #

6 PM

runing 35:55 [3] 7.9 km (4:33 / km) +10m 4:31 / km
ahr:147 max:165 shoes: Nike Winflo

Long run next to the Rákos patak w 2 km faster ~4 min/km

Warm up / down 5:00 [2]

Streching 10:00 [0]

Wednesday Nov 25, 2020 #

7 PM

cardio (eliptical trainer) 16:30 [2]

4 km easy

Streching 10:00 [0]

Tuesday Nov 24, 2020 #

6 PM

runing 40:13 [4] 8.05 km (5:00 / km) +15m 4:57 / km
shoes: Nike Winflo

Wup 15 min 5min exercise
5@~400m/~1:30 jog ( first one was really fast due to a hunting dog

Streching 10:00 [0]

Monday Nov 23, 2020 #

8 AM

runing 20:00 [2] 4.01 km (4:59 / km)
ahr:141 max:160 shoes: Nike Winflo

Easy morning run w slalom around blocks.

S&C 5:00 [2]

Streching 10:00 [0]

5 PM

runing 31:00 [2] 6.5 km (4:46 / km) +5m 4:45 / km
ahr:150 max:167 shoes: Nike Winflo

30m w 8@100 (45s/start)

Streching 10:00 [0]

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