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Training Log Archive: cso

In the 31 days ending Dec 31, 2019:

activity # timemileskm+m
  cardio9 12:07:50
  runing17 11:45:28 95.01(7:25) 152.91(4:37) 1621
  Warm up / down4 3:54:10 18.14(12:54) 29.2(8:01)
  Streching15 2:10:00
  interval/tempo4 1:17:58 11.92(6:33) 19.18(4:04)
  S&C3 30:00
  Total29 31:45:26 125.08 201.29 1621
  [1-5]29 29:35:26
averages - sleep:9

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Tuesday Dec 31, 2019 #

9 AM

Warm up / down warm up/down 50:00 [1] 4.5 km (11:07 / km)
shoes: Adidas Ultraboost

interval/tempo intervals 17:37 [5] 5.08 km (3:28 / km)
shoes: Nike Pegasus 35

4km 150/50 w1min 1km fast
13:37 (3:26 25 22 24)
2:59.2

Warm up / down warm up/down 30:00 [2] 4.5 km (6:40 / km)

500 jog 8×70m
3.2km

Streching 10:00 [0]

Monday Dec 30, 2019 #

1 PM

runing 43:33 [2] 9.73 km (4:29 / km) +75m 4:19 / km
ahr:147 max:164 slept:9.0

Streching 10:00 [0]

Sunday Dec 29, 2019 #

12 PM

runing long 1:09:00 [2] * 14.03 km (4:55 / km) +200m 4:35 / km
ahr:158 max:177

1km easy 4km terrain runing with few climbing, 1km back to car and change shoes
after it faster road runing with lots of climbing.

Friday Dec 27, 2019 #

5 PM

runing 34:30 [3] 8.0 km (4:19 / km) +25m 4:15 / km
shoes: Nike Winflo

3km easy
3km alternating 3:44 42 39
2km easy

Streching 10:00 [0]

Wednesday Dec 25, 2019 #

10 AM

cardio (XC skiing) 59:30 [3]

XC skiing in Bad Kleinkirchheim
15.7km +120m climb

Tuesday Dec 24, 2019 #

9 AM

cardio (Skiing) 2:00:00 [1]

St Osvald skiing
12 PM

cardio (Skiing) 1:43:00 [1]

St Osvald skiing
3 PM

runing 29:13 [1] 6.5 km (4:30 / km) +95m 4:11 / km
shoes: Nike Pegasus 35

Run down to XC skiing course

cardio (XC skiing) 34:10 [3]

XC skiing in Bad Kleinkirchheim
10km 60m climb

Streching 10:00 [0]

Monday Dec 23, 2019 #

11 AM

cardio (XC skiing) 1:20:40 [3]

XC skiing in Bad Kleinkirchheim
21.72km 120m climb
3 PM

cardio (XC skiing) 49:30 [3]

XC Skiing in Bad Kleinkirchheim
13.2km +70m climbing

Streching 10:00 [0]

Sunday Dec 22, 2019 #

11 AM

cardio 1:50:00 [1]

Skiing in St Osvald
12km
1 PM

cardio 1:50:00 [1]

Skiing after lunch
12.5km
4 PM

runing 19:10 [1] 4.0 km (4:48 / km) +115m 4:11 / km
shoes: Nike Pegasus 35

The road was covered with snow

Streching 10:00 [0]

Saturday Dec 21, 2019 #

11 AM

cardio 1:01:00 [2]

XC skiing in Austria
The snow was deep and there was 10cm fresh snow so it was very slow
8.3km 180m climb
4 PM

runing 36:23 [1] 7.15 km (5:05 / km) +215m 4:25 / km
ahr:151 shoes: Nike Pegasus 35

St Osvalt easy run in slippy road

Streching 5:00 [0]

Thursday Dec 19, 2019 #

5 PM

Warm up / down warm up/down 35:00 [1] 4.2 km (8:20 / km)
shoes: Nike Winflo

interval/tempo intervals 19:24 [5] 4.8 km (4:02 / km)
shoes: Nike Pegasus 35

4@1000m w1.5min 200m
3:22 3:16 3:12 2:58 29.3

Warm up / down 9:10 [1] 2.0 km (4:35 / km)

Streching 10:00 [0]

Wednesday Dec 18, 2019 #

11 AM

runing 40:21 [1] 8.6 km (4:42 / km) +60m 4:32 / km
ahr:140 shoes: Nike Winflo

Easy run with lot off road runing

Streching 5:00 [0]

Tuesday Dec 17, 2019 #

5 PM

Warm up / down 35:00 [1] 4.2 km (8:20 / km)
shoes: Adidas Ultraboost

interval/tempo 13:56 [5] 4.0 km (3:29 / km)
shoes: Nike Pegasus 35

4km 150/50
3:34 3:24 3:29 3:29

interval/tempo 31 [3] 0.2 km (2:35 / km)

31,3

Warm up / down 20:00 [3] 3.0 km (6:40 / km)
shoes: Nike Pegasus 35

4*150
2,4km

Streching 10:00 [0]

Monday Dec 16, 2019 #

10 AM

runing 21:15 [2] 5.0 km (4:15 / km) +10m 4:12 / km

S&C 20:00 [2]

10m gym
10m strenght

Streching 10:00 [0]

Sunday Dec 15, 2019 #

3 PM

runing 37:30 [2] 8.1 km (4:38 / km)

1km one course in easy peace in Újváros park and some more easy run included 4 fast 120m

Saturday Dec 14, 2019 #

10 AM

runing long 1:45:00 [3] 19.1 km (5:30 / km) +584m 4:46 / km
ahr:158 shoes: Inov 8

TIPO run with the others in the hills from Budajenő

Streching 10:00 [0]

Wednesday Dec 11, 2019 #

runing 31:30 [2] 7.2 km (4:23 / km)
(sick)

Tuesday Dec 10, 2019 #

runing 23:21 [3] 5.5 km (4:15 / km)
(sick)

Monday Dec 9, 2019 #

Note
(sick)

I caught a cold

Sunday Dec 8, 2019 #

10 AM

runing 23:36 [2] 5.2 km (4:32 / km) +46m 4:21 / km
shoes: Nike Winflo

Saturday Dec 7, 2019 #

6 PM

runing long 49:53 [2] 12.1 km (4:07 / km) +76m 4:00 / km
shoes: Nike Winflo

Friday Dec 6, 2019 #

runing 30:49 [1] 6.2 km (4:58 / km)

Wednesday Dec 4, 2019 #

5 PM

Warm up / down warm up/down 40:00 [1] 4.8 km (8:20 / km)
shoes: Nike Pegasus 35

interval/tempo intervals 26:30 [5] 5.1 km (5:12 / km)
shoes: Nike Pegasus 35

6@3@200m w 1 min indoor

Warm up / down 15:00 [2] 2.0 km (7:30 / km)
shoes: Nike Pegasus 35

200jog 6@80m 1.5km

Streching 10:00 [0]

Monday Dec 2, 2019 #

4 PM

runing 35:42 [2] 7.5 km (4:46 / km)
shoes: Nike Winflo

In fresh deep snow

S&C 5:00 [2]

Streching 5:00 [0]

Sunday Dec 1, 2019 #

3 PM

runing long 1:14:42 [3] 19.0 km (3:56 / km) +120m 3:49 / km
shoes: Nike Pegasus 35

long run from home in the XVI. district, included some off road and off trail sort section.
after 10km there was 5km faster
splits:
4:23.8 4:17.3 4:15.9 4:11.9 4:05.1 4:02.9 4:01.4 4:02.3 4:07.9 4:12.9
3:50.7 3:38.8 3:34.6 3:36.9 3:36.9
3:54.1 3:45.1 4:08.0 3:56.4

S&C 5:00 [1]

Streching 5:00 [0]

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