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Training Log Archive: cso

In the 1 days ending Mar 13, 2020:

activity # timemileskm+m
  Warm up / down1 1:08:00 4.23(16:06) 6.8(10:00) 10
  interval/tempo1 30:30 4.54(6:43) 7.3(4:11)
  Streching1 5:00
  Total1 1:43:30 8.76 14.1 10
  [1-5]1 1:38:30

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Fr

Friday Mar 13, 2020 #

3 PM

Warm up / down warm up/down (basic warm up) 38:00 [1] 4.2 km (9:03 / km) +10m 8:56 / km
shoes: Nike Winflo

3.2km, exercises, stretching, some drills, 10@100

interval/tempo intervals (indoor track) 30:30 [5] 7.3 km (4:11 / km)
shoes: Nike Pegasus 35

5km (150/50) / 2min 3@400/1min/2min. 3@200/1min
17:33 (3:35, 3:30.5, 3:31, 3:30.5, 3:26.5)
69.0, 66.5, 64.0
32.4, 30.1 28.2
My legs were pretty tired, so the 5km didn't felt well, and after it it was hard to speed up.

Warm up / down warm up/down 30:00 [1] 2.6 km (11:32 / km)
shoes: Nike Winflo

250jog 4@80, 2.1km

Streching 5:00 [0]

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