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Training Log: Rogue one

In the last 7 days:

activity # timemileskm+m
  Running3 2:55:49 22.99(7:39) 37.0(4:45) 50
  Cycling2 1:08:00 250
  CORE1 20:00
  Total5 4:23:49 22.99 37.0 300
  [1-5]5 4:03:49
«
1:49
0:00
MoTuWeThFrSaSu

Wednesday May 23 #

1 PM

Running warm up/down 33:00 [2] 6.5 km (5:05 / km)
shoes: Nike lunartempo 2

Running intervals 12:30 [5] 4.0 km (3:08 / km)
shoes: Asics gel-hyper tri

10x400m przerwa 90sek trucht
około 75-76sek
ostatnia 67.8sek

Running 15:30 [3] 2.5 km (6:12 / km)
shoes: Asics gel-hyper tri

przerwy pomiędzy interwałami
7 PM

Cycling 48:00 [1] +100m
shoes: Shimano M089

recovery
kolejna niebezpieczna sytuacja na rowerze, gościu wyprzedał mnie na ciągłej przed rondem

Tuesday May 22 #

12 PM

Running tempo 32:19 [4] 8.1 km (3:59 / km)
shoes: Nike lunartempo 2

bieżnia tempo

Running warm up/down 31:00 [2] 5.3 km (5:51 / km) +20m 5:44 / km
shoes: Nike lunartempo 2

6 PM

Cycling 20:00 [1] +150m
shoes: Shimano M089

CORE 20:00 [0]

u dawida

Monday May 21 #

4 PM

Running 51:30 [2] 10.6 km (4:52 / km) +30m 4:47 / km
ahr:151 shoes: Asics gel-noosa tri 10

30min bs
10x20sek przebieżki
11min bs

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