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Training Log Archive: cso

In the 7 days ending Feb 14:

activity # timemileskm+m
  runing6 2:32:28 19.85(7:41) 31.95(4:46) 75
  Warm up / down2 1:27:30 6.43(13:36) 10.35(8:27) 130
  Streching6 1:10:00
  orienteering1 47:01 4.54(10:22) 7.3(6:26) 34014c
  interval/tempo1 26:25 3.36(7:52) 5.4(4:54)
  S&C1 5:00
  Total7 6:28:24 34.18 55.0 54514c
  [1-5]7 5:18:24

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MoTuWeThFrSaSu

Sunday Feb 14 #

7 PM

runing 17:45 [2] 3.6 km (4:56 / km)
shoes: Nike Pegasus 36 trail

Streching 5:00 [0]

Saturday Feb 13 #

9 AM

Warm up / down 20:00 [2] 2.75 km (7:16 / km) +70m 6:27 / km
shoes: Inov 8

orienteering 47:01 [4] **** 7.3 km (6:26 / km) +340m 5:13 / km
ahr:170 max:193 14c shoes: Inov 8

Something 1:30-2min mistkes overall. Physically tired and a bit slow compared to the exceptations.
Result: TBD
https://photos.app.goo.gl/BUtZnc1WJrQq7ihj6

Warm up / down 17:30 [2] 2.6 km (6:44 / km) +60m 6:02 / km
shoes: Inov 8

Friday Feb 12 #

6 PM

runing 18:09 [1] 3.7 km (4:54 / km)
shoes: Nike Pegasus 36 trail

Streching 10:00 [0]

Thursday Feb 11 #

2 PM

runing 45:40 [4] 10.05 km (4:33 / km) +45m 4:27 / km
ahr:153 max:169 shoes: Nike Pegasus 36 trail

15min easy 8@1m/1m 4@30s/30s. 10m cdown
In snow and very big wind, therefore it was slower than expected

Streching 10:00 [0]

Wednesday Feb 10 #

5 PM

runing 25:45 [2] 5.0 km (5:09 / km)
shoes: Nike Pegasus 36 trail

Streching 15:00 [0]

Tuesday Feb 9 #

5 PM

runing warm up/down 18:09 [2] 4.0 km (4:32 / km) +10m 4:29 / km
shoes: Nike Pegasus 36 trail

Warm up / down 25:00 [2] 1.0 km (25:00 / km)
shoes: Nike Winflo

interval/tempo 26:25 [5] 5.4 km (4:54 / km)
shoes: Nike Winflo

1km 150/50 w2min.
5@600 w 1:30 w 2:20
3@200 w1min
3:31
1:50 1:47 1:47 1:42 1:32,8
33,5 31,5 28,6

Warm up / down 25:00 [2] 4.0 km (6:15 / km)
shoes: Nike Winflo

200jog
6@80
17-18min jog indoor Syma

Streching 15:00 [0]

Monday Feb 8 #

6 PM

runing 27:00 [2] 5.6 km (4:49 / km) +20m 4:44 / km
shoes: Nike Winflo

S&C 5:00 [3]

Streching 15:00 [0]

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