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Training Log Archive: cso

In the 7 days ending Jan 31:

activity # timemileskm+m
  runing6 3:47:38 30.37(7:30) 48.87(4:39) 785
  cardio1 1:43:00
  Warm up / down4 1:10:00 3.23 5.2
  Streching6 1:05:00
  Terrain run1 53:00 4.6(11:32) 7.4(7:10) 220
  interval/tempo2 36:55 4.72(7:49) 7.6(4:51) 90
  S&C1 5:00
  Total9 9:20:33 42.92 69.07 1095
  [1-5]9 8:15:33

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MoTuWeThFrSaSu

Sunday Jan 31 #

9 AM

Note

Stekkelés 3óra séta 5.4km
12 PM

Terrain run 53:00 [2] 7.4 km (7:10 / km) +220m 6:14 / km
shoes: Inov 8

Stekkelés nagykör (sok állás a pontokon)
Elapsed time 1:45:00

Saturday Jan 30 #

12 PM

runing long 1:00:00 [4] 14.1 km (4:15 / km) +70m 4:09 / km
shoes: Nike Winflo

10m wup,
20@1min hard/1min easy (~3:40/4:40)
10 m cdown
It was very mudy in lots of place so slower than expected

S&C 5:00 [2]

Streching 10:00 [0]

Friday Jan 29 #

11 AM

runing 24:08 [2] 5.0 km (4:50 / km) +120m 4:19 / km
shoes: Nike Pegasus 36 trail

Wup

Warm up / down 5:00 [2] 0.3 km (16:40 / km)

Exercise, drills

interval/tempo 13:00 [4] 2.1 km (6:11 / km) +90m 5:06 / km
shoes: Nike Pegasus 36 trail

5@100m uphil(~15%) back jog
1min jog
5@100m downhill (-3%) back jog

runing warm up/down 6:00 [1] 1.15 km (5:13 / km) +25m 4:42 / km
shoes: Nike Pegasus 36 trail

Streching 15:00 [0]

Thursday Jan 28 #

10 AM

cardio 1:43:00 [1]

Hikeing, 8.5km/240climb in the Mecsek from Árpádterő
4 PM

runing 47:00 [3] 10.5 km (4:29 / km) +270m 3:58 / km
ahr:152 max:171 shoes: Nike Pegasus 36 trail

Streching 10:00 [0]

Wednesday Jan 27 #

10 AM

Warm up / down 15:00 [1]

4 PM

runing hills 40:10 [2] 8.0 km (5:01 / km) +270m 4:18 / km
ahr:146 shoes: Nike Pegasus 36 trail

Easy climb next to Pécs up to the János kilátó

Streching 15:00 [0]

Tuesday Jan 26 #

5 PM

runing warm up/down 20:20 [2] 4.08 km (4:59 / km) +10m 4:55 / km
shoes: Nike Winflo

Warm up / down 20:00 [2] 1.0 km (20:00 / km)
shoes: Nike Winflo

Exercise, 10@100

interval/tempo 23:55 [5] 5.5 km (4:21 / km)
shoes: Nike Winflo

1km 150/50. W 2 min rest
5@800 w1:30
3:28
2:30 2:29 2:28 2:24 2:19

Warm up / down 25:00 [2] 3.9 km (6:25 / km)
shoes: Nike Winflo

200jog
6@80
3.2 km cdwn

Streching 5:00 [0]

Monday Jan 25 #

7 PM

runing 30:00 [1] 6.04 km (4:58 / km) +20m 4:53 / km
ahr:135 shoes: Nike Winflo

Warm up / down 5:00 [2]

Streching 10:00 [0]

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