Training Log Archive: cso

In the 7 days ending Nov 17, 2019:

activity

time

miles

Warm up / down

1:44:29

8.95

(11:41)

14.4

(7:15)

interval/tempo

40:48

6.81

(5:59)

10.96

(3:43)

Streching

25:00

Total

2:50:17

15.76

25.36

[1-5]

2:25:17

1:21

0:00

2 PM

Warm up / down warm up/down 40:00 [1] 4.2 km (9:31 / km)
shoes: Nike Pegasus 35

interval/tempo race 19:08 [5] 5.46 km (3:30 / km)
shoes: Inov 8

National Cross Country League bad run.
Too fast start, so after it the runing felt awful.

Warm up / down warm up/down 7:35 [1] 1.5 km (5:03 / km)
shoes: Nike Pegasus 35

Streching 15:00 [0]

9 PM

Warm up / down warm up/down 35:00 [1] 4.2 km (8:20 / km)
shoes: Nike Pegasus 35

interval/tempo intervals 21:40 [5] 5.5 km (3:56 / km)
shoes: Nike Pegasus 35

5×3×200 /1min (slow faster fast)

0:34.4 0:33.3 0:31.3 0:33.8 0:32.2 0:30.3 0:33.5 0:32.0 0:30.4 0:32.5 0:30.6 0:28.9 0:31.2 0:28.8 0:28.9

Warm up / down warm up/down 7:39 [1] 1.5 km (5:06 / km)

After it some stretch

9 PM

Warm up / down 14:15 [1] 3.0 km (4:45 / km)

After it 10min stretching

Streching 10:00 [0]