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Training Log Archive: SuperKantin

In the 7 days ending Dec 12, 2009:

activity # timemileskm+m
  Running6 6:32:00 44.74(8:46) 72.0(5:27) 840
  Cross1 1:02:00 8.7(7:08) 14.0(4:26) 300
  Intervalles1 30:00 3.11(9:39) 5.0(6:00)
  Total6 8:04:00 56.54(8:34) 91.0(5:19) 1140

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SuMoTuWeThFrSa

Saturday Dec 12, 2009 #

Running 1:10:00 [2] 12.0 km (5:50 / km) +100m 5:36 / km
shoes: asics

Endurance avec Girinoulininoulette

Thursday Dec 10, 2009 #

Running 1:17:00 [2] 12.0 km (6:25 / km) +200m 5:55 / km
shoes: asics

Endurance

Wednesday Dec 9, 2009 #

Running warm up/down 30:00 [2] 5.0 km (6:00 / km) +50m 5:43 / km
shoes: asics

Chauffe

Intervalles 30:00 [5] 5.0 km (6:00 / km)
shoes: asics

pyramides 200 - 300 - 400 - 300 - 200 fois 3 (normalement 4)

33 - 50 - 1'06 - 48 - 32 environ

Dur dur la vitesse

Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +40m 6:49 / km
shoes: asics

Récup

Tuesday Dec 8, 2009 #

Running 1:05:00 [2] 15.0 km (4:20 / km) +150m 4:08 / km
shoes: asics

Endurance avec Girsou

Monday Dec 7, 2009 #

Running 1:40:00 [2] 20.0 km (5:00 / km) +250m 4:42 / km
shoes: asics

Endurance sans montre, un peu trop long

Sunday Dec 6, 2009 #

Running warm up/down 20:00 [2] 4.0 km (5:00 / km) +30m 4:49 / km
shoes: Integrator sans pointes

Chauffe

Cross race 1:02:00 [4] 14.0 km (4:26 / km) +300m 4:00 / km
shoes: Integrator sans pointes

Triplette de Solwaster avec MichMich et la Ginitoulininette, magnifique parcours, bestial, à refaire!

Running warm up/down 15:00 [1] 2.0 km (7:30 / km) +20m 7:09 / km
shoes: asics

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