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Training Log Archive: cso

In the 7 days ending Jan 3, 2021:

activity	#	time	miles		km		+m
runing	5	2:34:41	21.34	(7:15)	34.35	(4:30)	50
Terrain run	1	1:15:45	8.76	(8:39)	14.1	(5:22)	360
Streching	5	1:05:00
Warm up / down	1	50:00	3.73	(13:25)	6.0	(8:20)
interval/tempo	1	19:22	2.39	(8:06)	3.85	(5:02)
Total	6	6:04:48	36.23		58.3		410
[1-5]	6	4:59:48

1:41

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Sunday Jan 3, 2021 #

5 PM

runing tempo 42:21 [3] 10.0 km (4:14 / km) +5m 4:13 / km
shoes: Nike Pegasus 36 trail

3km wup, 3km (220-110)@3:50-55. 300-310 m fast 1min
Back home

Streching 15:00 [0]

Saturday Jan 2, 2021 #

12 PM

Terrain run long 1:15:45 [4] 14.1 km (5:22 / km) +360m 4:46 / km
ahr:162 max:184 shoes: Inov 8

Wup 16 min 3.2 km to start goal was 3@2.2km forest circuir in dense forest in Bolonka, but I lost a bit in the first one, so it was a bit different.
Splits: (14:00) 13:30, last one fast 12:10/178bpm (pb)
And some more jog.
My leg was tired

Streching 15:00 [0]

Friday Jan 1, 2021 #

4 PM

runing 35:30 [2] 7.45 km (4:46 / km) +10m 4:44 / km
ahr:148 shoes: Nike Winflo

A bit tired due to lack of sleep

Streching 10:00 [0]

Thursday Dec 31, 2020 #

3 PM

runing 35:00 [2] 7.85 km (4:28 / km) +10m 4:26 / km
ahr:148 max:163 shoes: Nike Winflo

Streching 10:00 [0]

Wednesday Dec 30, 2020 #

5 PM

runing warm up/down 17:24 [2] 4.0 km (4:21 / km) +10m 4:18 / km
shoes: Nike Winflo

Warm up / down 25:00 [3] 1.0 km (25:00 / km)

interval/tempo 19:22 [5] 3.85 km (5:02 / km)
shoes: Nike Winflo

Syma 150m /50m jog and the fast 150 starts were in every minutes.
First 10 around 25s than down to 21s in the next 10

Warm up / down 25:00 [2] 5.0 km (5:00 / km)

500 jog, 6@80… 4km

Streching 15:00 [0]

Monday Dec 28, 2020 #

runing 24:26 [2] 5.05 km (4:50 / km) +15m 4:46 / km
shoes: Nike Winflo

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