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Training Log Archive: cso

In the 7 days ending Jan 26:

activity # timemileskm+m
  runing4 3:22:58 26.7(7:36) 42.97(4:43) 670
  Warm up / down2 2:20:00 9.69(14:27) 15.6(8:58) 30
  interval/tempo2 1:01:00 8.08(7:33) 13.0(4:42)
  BBA2 55:00 1.99 3.2 109c
  Streching6 40:00
  cardio1 30:00
  S&C1 5:00
  Total9 8:53:58 46.46 74.77 7109c
  [1-5]9 8:13:58
averages - sleep:8.2

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MoTuWeThFrSaSu

Sunday Jan 26 #

11 AM

runing long 1:29:43 [3] * 18.37 km (4:53 / km) +500m 4:18 / km
ahr:153 max:177 shoes: Nike Winflo

Long run from Kerepes (Bolnoka), in snowy, slippy roads and paths, and some off roads part in the nicer forest part, which was still dense a bit and the forest was coverd, with cold snow.
By the way it was nice run in white forest.

Streching 5:00 [0]

Saturday Jan 25 #

12 PM

runing 40:45 [1] 8.6 km (4:44 / km) +75m 4:32 / km
ahr:133 max:144 slept:8.5 shoes: Nike Dual Fusion

Some "forest" round in Sashalom

Streching 10:00 [0]

Friday Jan 24 #

3 PM

Warm up / down 40:00 [2] 4.2 km (9:31 / km) +10m 9:25 / km
shoes: Nike Winflo

interval/tempo 31:12 [5] 7.0 km (4:27 / km)
shoes: Nike Pegasus 35

5@800 /1:30 /2:00 5@400/1:10
2:34.8 2:28.3 2:27.7 2:24.7 2:25.5
68.7 69.3 68.3 69.2 59.3

Warm up / down warm up/down 30:00 [1] 3.2 km (9:22 / km)

250jog, 6@80m 2km

Streching 5:00 [0]

Thursday Jan 23 #

8 AM

BBA 30:00 [1] * 3.2 km (9:22 / km) +10m 9:14 / km
ahr:134 max:144 9c slept:10.0 shoes: Brooks

Slow run w O map in the urban areas.
10min S/C
5min stretching
3 PM

runing 40:00 [1] 9.0 km (4:27 / km) +70m 4:17 / km
ahr:141 max:157 shoes: Nike Winflo

After 2km back home to change shoes.
And than runing in a short 1km round with forest and a little bit of climb.

S&C 5:00 [2]

Streching 10:00 [0]

Wednesday Jan 22 #

8 AM

BBA 25:00 [1]

5min indoor cycling, 5min eliptical trainer,
10min S/C
5min stretching
7 PM

runing 32:30 [1] 7.0 km (4:39 / km) +25m 4:34 / km
shoes: Brooks

I was too tired to run more:(

Streching 5:00 [0]

Tuesday Jan 21 #

5 PM

Warm up / down warm up/down 45:00 [1] 4.2 km (10:43 / km) +10m 10:35 / km
shoes: Adidas Ultraboost

interval/tempo intervals 29:48 [5] 6.0 km (4:58 / km)
slept:6.0 shoes: Nike Pegasus 35

4km 150/50 /2min 2*3*200/1min back jog/2min , 200m
tired due to lack of sleeping and exam preparation, so mostly didnt run with the others and skipped the last 2 200s.
3:31 3:30 3:30 3:30
50.4 50.2 47.4
48.7 48.6 45.1
32.0

Warm up / down 25:00 [1] 4.0 km (6:15 / km) +10m 6:10 / km

200jog, 6*70m, 3,2km

Streching 5:00 [0]

Monday Jan 20 #

5 PM

cardio (cycling) 30:00 [1]

indoor cycling 10km hardness 2

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