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Training Log Archive: cso

In the 7 days ending Nov 15:

activity # timemileskm+m
  runing5 2:40:25 19.33(8:18) 31.11(5:09) 195
  Streching5 43:00
  cardio1 35:30
  Warm up / down1 5:00
  Total6 4:03:55 19.33 31.11 195
  [1-5]6 3:20:55

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MoTuWeThFrSaSu

Sunday Nov 15 #

7 PM

runing 19:37 [2] 4.0 km (4:54 / km) +25m 4:45 / km
ahr:135 max:156 shoes: Nike Winflo

Easy 20min jog in the dark forest

Streching 3:00 [0]

Saturday Nov 14 #

5 PM

runing long 39:55 [3] 8.66 km (4:37 / km) +95m 4:22 / km
ahr:149 max:170 shoes: Nike Winflo

Long run in Tanács park 800m hill track and back home.

Warm up / down (drills) 5:00 [2]
ahr:141

Runing drills

Streching (str+foam roller) 15:00 [0]

Friday Nov 13 #

11 AM

cardio (cycling) 35:30 [3]
ahr:133 max:152

cycling to Szilas and back 13.85km/90m climb (23.5km/h)

Thursday Nov 12 #

6 PM

runing intervals 39:40 [4] 7.1 km (5:35 / km) +10m 5:33 / km
shoes: Nike Winflo

2km wup jog, 5 min exercies, 6@100,
3km 200/100
2.5 min stretching, 1km wdown

Times: 40/30 41/29 38/30 41/32 39/29 39/33 39/32 41/37 36/29

Streching 5:00 [0]

Wednesday Nov 11 #

5 PM

runing (stairs) 30:00 [2] 5.6 km (5:21 / km) +60m 5:05 / km
ahr:149 max:172 shoes: Nike Pegasus 35

3.3km (4:30, 4:06, 4:50...)
5min stair climbing exercises.
2.1km (4:50, 4:40)

Streching 10:00 [0]

Monday Nov 9 #

5 PM

runing 31:13 [2] 5.75 km (5:26 / km) +5m 5:24 / km
ahr:138 shoes: Nike Pegasus 35

3km, wup exercies, 8*100, wdown jog,

Streching 10:00 [0]

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