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Training Log Archive: cso

In the 7 days ending Jan 24:

activity # timemileskm+m
  runing6 2:48:11 22.89(7:21) 36.83(4:34) 90
  Terrain run1 1:15:24 8.76(8:36) 14.1(5:21) 350
  Streching7 1:15:00
  Warm up / down2 55:00 3.6 5.8
  interval/tempo1 23:22 2.98(7:50) 4.8(4:52)
  Total8 6:36:57 38.23 61.53 440
  [1-5]8 5:21:57

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MoTuWeThFrSaSu

Sunday Jan 24 #

11 AM

Terrain run 1:15:24 [4] 14.1 km (5:21 / km) +350m 4:45 / km
ahr:158 max:180 shoes: Inov 8

Kerepes 20 m wup, 3 offroad round in dense forest (2.2km 60-65 m climb) 13:15 13:30 11:43pb (2 moderate, 1fast)
Cdwn
1 PM

Warm up / down 5:00 [2]

Exercise at home

Streching 10:00 [0]

Saturday Jan 23 #

3 PM

runing 40:40 [3] 9.0 km (4:31 / km) +30m 4:27 / km
shoes: Nike Winflo

25 min 4@100/30 sec jog, 1 easy sprint O (7 min), cdwn

Streching 15:00 [0]

Friday Jan 22 #

5 PM

runing 25:23 [2] 5.5 km (4:37 / km) +5m 4:36 / km
shoes: Nike Pegasus 36 trail

Streching 10:00 [0]

Thursday Jan 21 #

5 PM

runing warm up/down 18:48 [2] 4.04 km (4:39 / km) +10m 4:36 / km
shoes: Nike Winflo

Warm up / down 25:00 [3] 1.0 km (25:00 / km)
shoes: Nike Winflo

Exercises and 10@100

interval/tempo 23:22 [5] 4.8 km (4:52 / km)
shoes: Nike Winflo

24@150 w start in every minute
First five 24
Then around 23

Warm up / down 25:00 [2] 4.8 km (5:12 / km)
shoes: Nike Winflo

Streching 10:00 [0]

Wednesday Jan 20 #

3 PM

runing 33:50 [3] 8.0 km (4:14 / km) +10m 4:12 / km
ahr:151 shoes: Nike Winflo

Streching 10:00 [0]

Tuesday Jan 19 #

7 PM

runing 24:45 [2] 5.09 km (4:52 / km) +20m 4:46 / km
shoes: Nike Winflo

Streching 10:00 [0]

Monday Jan 18 #

3 PM

runing 24:45 [2] 5.2 km (4:46 / km) +15m 4:42 / km
shoes: Nike Winflo

Streching 10:00 [0]

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