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Training Log: cso

In the last 7 days:

activity # timemileskm+m
  runing3 1:59:38 16.16(7:24) 26.01(4:36) 14024c
  Warm up / down1 1:10:00 3.6(19:25) 5.8(12:04) 10
  Streching4 40:00
  cardio1 30:00
  interval/tempo1 8:49 1.86(4:44) 3.0(2:56)
  Total5 4:28:27 21.63 34.81 15024c
  [1-5]5 3:48:27
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Monday Jan 20 #

5 PM

cardio (cycling) 30:00 [1]

indoor cycling 10km hardness 2

Sunday Jan 19 #

1 PM

runing long 1:05:33 [2] * 14.0 km (4:41 / km) +90m 4:32 / km
ahr:137 max:157 24c shoes: Nike Winflo

Pilisi úti dűlő, easy course on my own map
And some more off road parts
In the end my leg was really tired due to the competition

Streching 15:00 [0]

Saturday Jan 18 #

4 PM

Warm up / down warm up/down 1:00:00 [1] 4.5 km (13:20 / km) +10m 13:11 / km

interval/tempo race (3k race) 8:49 [5] 3.0 km (2:56 / km)

Budapest Indoor Championship 3000m
8:49.13

2:56 5:59
And really fast last 400m

Warm up / down warm up/down 10:00 [1] 1.3 km (7:42 / km)

Streching 5:00 [0]

Friday Jan 17 #

8 PM

runing 24:55 [1] 5.5 km (4:32 / km) +15m 4:28 / km
shoes: Brooks

3,2km 8*100m, wdown

Streching 10:00 [0]

Thursday Jan 16 #

4 PM

runing 29:10 [1] 6.51 km (4:29 / km) +35m 4:22 / km
shoes: Brooks

Streching 10:00 [0]

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