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Training Log Archive: cso

In the 7 days ending Mar 7:

activity # timemileskm+m
  runing5 3:41:04 30.17(7:20) 48.55(4:33) 540
  Streching6 1:20:00
  Warm up / down3 1:16:00 4.69 7.55 10
  interval/tempo1 17:00 3.11(5:28) 5.0(3:24)
  Total8 6:34:04 37.97 61.1 550
  [1-5]7 5:14:04

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MoTuWeThFrSaSu

Sunday Mar 7 #

11 AM

runing 1:10:09 [3] 14.8 km (4:44 / km) +360m 4:14 / km
ahr:156 max:166 shoes: Nike Winflo

from Kerepes long
2 PM

Streching 30:00 [0]

Saturday Mar 6 #

5 PM

runing 30:00 [2] 6.35 km (4:43 / km) +50m 4:33 / km
shoes: Nike Winflo

Streching 10:00 [0]

Friday Mar 5 #

7 PM

Warm up / down 15:00 [2]

Thursday Mar 4 #

2 PM

runing long 1:01:36 [4] 15.25 km (4:02 / km) +30m 4:00 / km
ahr:160 max:182 shoes: Nike Pegasus 36 trail

3k wup, 7@1km/500m (3:50-3:40/4:00) (10k 38:21) 2.25cdwn

Streching 10:00 [0]

Wednesday Mar 3 #

6 PM

runing 30:00 [2] 6.0 km (5:00 / km) +40m 4:50 / km
shoes: Nike Pegasus 36 trail

4km
500m drills
4*100 faast
1km jog

Streching 10:00 [0]

Tuesday Mar 2 #

5 PM

Warm up / down 40:00 [2] 4.5 km (8:53 / km) +10m 8:47 / km
shoes: Nike Pegasus 36 trail

4km 18:30 exercises, some drills, 10@100

interval/tempo 17:00 [5] 5.0 km (3:24 / km)
shoes: Nike Pegasus 36 trail

5km 200/100 increasing. 3:28 25 30 22 16
Felt unexpectedly good

Warm up / down 16:00 [2] 3.05 km (5:15 / km)
shoes: Nike Pegasus 36 trail

Cdwn w the girls

Streching 10:00 [0]

Monday Mar 1 #

4 PM

runing 29:19 [2] 6.15 km (4:46 / km) +60m 4:33 / km
shoes: Nike Pegasus 36 trail

Warm up / down 5:00 [2]

Streching 10:00 [0]

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