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Training Log Archive: cso

In the 7 days ending Jan 17:

activity # timemileskm+m
  runing5 3:05:00 25.2(7:21) 40.55(4:34) 385
  cardio1 1:09:00
  Warm up / down2 1:07:00 5.53(12:07) 8.9(7:32) 130
  orienteering1 58:37 6.06(9:41) 9.75(6:01) 385
  Streching5 50:00
  interval/tempo1 21:50 3.6(6:03) 5.8(3:46)
  S&C2 20:00
  Total7 7:51:27 40.39 65.0 900
  [1-5]7 7:01:27

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MoTuWeThFrSaSu

Sunday Jan 17 #

4 PM

runing 25:00 [2] 5.15 km (4:51 / km) +25m 4:44 / km
ahr:130 max:155 shoes: Nike Pegasus 36 trail

Streching 10:00 [0]

Saturday Jan 16 #

10 AM

Warm up / down 20:00 [2] 2.6 km (7:42 / km) +80m 6:40 / km
shoes: Inov 8

orienteering 58:37 [4] 9.75 km (6:01 / km) +385m 5:01 / km
ahr:172 max:187 shoes: Inov 8

TTEV 2 mass start A course
https://photos.app.goo.gl/ix84W395btyusK8X7
In fresh snow and a bit tired from yesterday. So in the end I lost the 3rd place in sprint finish against Csobot Marci. 1st Bako 56:07, 2nd Zoli 57:44

Warm up / down warm up/down 12:00 [2] 2.1 km (5:43 / km) +50m 5:06 / km
shoes: Inov 8

Friday Jan 15 #

cardio 1:09:00 [3]
ahr:136 max:164

Cross country skiing in fresh snow in Galya without/ self made tracks so it wasn't too fast
14.2 km some climbs

Thursday Jan 14 #

3 PM

runing 1:00:58 [3] 14.8 km (4:07 / km) +170m 3:54 / km
ahr:154 max:171 shoes: Nike Pegasus 36 trail

Long tempo w 8 long fast climb in tanács park (300m/15m)
In the middle the faster part was 9 km 130m climb @3:55/km

Streching 10:00 [0]

Wednesday Jan 13 #

5 PM

runing 35:04 [3] 7.55 km (4:39 / km) +60m 4:28 / km
shoes: Nike Dual Fusion

S&C 10:00 [3]

Streching 10:00 [0]

Tuesday Jan 12 #

5 PM

runing warm up/down 19:26 [2] 4.05 km (4:48 / km) +10m 4:44 / km
shoes: Nike Winflo

Warm up / down 20:00 [2] 1.0 km (20:00 / km)
shoes: Nike Winflo

Exercise and 10@100

interval/tempo 21:50 [5] 5.8 km (3:46 / km)
shoes: Nike Winflo

4 km 150/50 (3:41 36 36 30 chasing Rita) w1:30
1km 3:03 w1min
600 1:44

Warm up / down 15:00 [2] 3.2 km (4:41 / km)
shoes: Nike Winflo

Streching 10:00 [0]

Monday Jan 11 #

4 PM

runing 44:32 [3] 9.0 km (4:57 / km) +120m 4:38 / km
ahr:148 max:167 shoes: Nike Pegasus 36 trail

30 min 6.6 km
5 min stair climbing (1 min stretching, 15 stairs)
2 km

S&C 10:00 [3]

Streching 10:00 [0]

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