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Training Log Archive: cso

In the 7 days ending Nov 3, 2019:

activity # timemileskm+m
  runing3 2:26:01 21.44(6:49) 34.5(4:14) 180
  Warm up / down2 2:02:00 9.38(13:00) 15.1(8:05)
  cardio2 1:15:00
  interval/tempo2 41:04 7.11(5:46) 11.45(3:35)
  S&C2 20:07
  BBA1 15:00
  Streching2 15:00
  Total9 7:14:12 37.93 61.05 180
  [1-5]8 6:59:12

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MoTuWeThFrSaSu

Sunday Nov 3, 2019 #

4 PM

runing 42:26 [2] 9.5 km (4:28 / km) +70m 4:18 / km
shoes: Nike Winflo

Easy run with some off road runing and with some fast 100m

Saturday Nov 2, 2019 #

8 AM

BBA 15:00 [1]

5 PM

runing long (long tempo) 1:04:00 [4] 16.0 km (4:00 / km) +110m 3:52 / km
ahr:162 max:175 shoes: Nike Pegasus 35

1k splits:
4:14 4:20 4:11 4:11 3:58 3:57 4:10 3:59 3:38 3:58 3:48 3:47 3:54 3:50 3:52 4:13
6 PM

Streching 5:00 [0]

Friday Nov 1, 2019 #

6 PM

cardio 30:00 [3]

Indoor bike 11.65k

cardio 10:00 [3]

Eliptical trainer 4km

S&C 5:07 [3]

CC2 1100m

Thursday Oct 31, 2019 #

5 PM

Warm up / down warm up/down 35:00 [2] 4.2 km (8:20 / km)
shoes: Nike Pegasus 35

interval/tempo intervals 19:04 [5] 5.25 km (3:38 / km)
shoes: Nike Pegasus 35

2*2000m,1000m w 1:30rest
6:29.8
6:24.6
3:03.4

Warm up / down 30:00 [3] 3.5 km (8:34 / km)

400jog, 4*150m, 2,5km jog
after it some stretching

Wednesday Oct 30, 2019 #

Note

try to continue my training diary here after mostly recovered from my injury
5 PM

cardio 30:00 [2]

Indoor bike 10.6km

cardio 5:00 [3]

Eliptical trainer 1.9km

S&C 5:00 [3]

CC2 1000m

S&C 10:00 [2]

Streching 10:00 [0]

Tuesday Oct 29, 2019 #

5 PM

Warm up / down 35:00 [3] 4.2 km (8:20 / km)
shoes: Nike Pegasus 35

warm up run, gymnastics, 10*100 and wait for Máté first 2km

interval/tempo intervals 22:00 [5] 6.2 km (3:33 / km)
shoes: Nike Pegasus 35

5km alternating (1km 200/100, 4km 150/50) \1:25 jog 1km tempo
3:42
3:28
3:28
3:26
3:25

3:08

Warm up / down warm up/down 22:00 [2] 3.2 km (6:52 / km)
shoes: Nike Pegasus 35

400jog, 6*80 fast, 2,5km jog
aafter it some streching

Monday Oct 28, 2019 #

10 AM

runing 39:35 [3] 9.0 km (4:24 / km)
shoes: Nike Winflo

included 6*100/100

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