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Training Log Archive: cso

In the 7 days ending Jan 19:

activity # timemileskm+m
  runing5 3:12:21 25.21(7:38) 40.57(4:44) 20524c
  Warm up / down2 2:15:00 8.82(15:18) 14.2(9:30) 30
  Streching7 1:15:00
  cardio2 50:00
  interval/tempo2 23:01 3.6(6:23) 5.8(3:58)
  S&C1 10:00
  Total9 8:05:22 37.64 60.57 23524c
  [1-5]9 6:50:22
averages - sleep:8.5 rhr:43

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MoTuWeThFrSaSu

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]

Wednesday Jan 15 #

5 PM

Warm up / down warm up/down 35:00 [1] 4.2 km (8:20 / km) +10m 8:14 / km
shoes: Nike Winflo

interval/tempo 14:12 [4] 2.8 km (5:04 / km)

1km 400/200/400 /2min 2@3@200/1min/2min
70 45 71
33.5 31.5 31.0
33.4 31.4 29.6

Warm up / down 30:00 [1] 4.2 km (7:09 / km) +10m 7:04 / km

500jog, 6@80,3.2km

Streching 5:00 [0]

Tuesday Jan 14 #

11 AM

cardio (cycling) 20:00 [1]

indoor cycling hardness 1
6.7km
2 PM

runing 22:43 [1] 5.0 km (4:33 / km) +15m 4:29 / km
shoes: Brooks

Very easy, because my legs are so tired
w some faster part

S&C 10:00 [3]

Streching 10:00 [0]

Monday Jan 13 #

11 AM

cardio (cycling) 30:00 [1]
rhr:43 slept:8.5

indoor bycicle 10.35km hardness 1
3 PM

runing 50:00 [1] 9.56 km (5:14 / km) +50m 5:06 / km
ahr:130 shoes: Brooks

Easy jog and map correction

Streching 20:00 [0]

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