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Training Log Archive: kofols

In the 31 days ending Jan 31, 2009:

activity # timemileskm+m
  Night running8 7:19:00 54.0(8:08) 86.9(5:03)
  Recreation/Wellness1 5:30:00
  Running3 2:44:47 22.37(7:22) 36.0(4:35)
  Wup-down/Stretching/Athletics ABC11 1:53:00 3.04 4.9
  Stretching1 21:00
  Total13 17:47:47 79.41 127.8

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Saturday Jan 31, 2009 #

Wup-down/Stretching/Athletics ABC 16:00 [3] 0.5 km (32:00 / km)
shoes: SALOMON Speed Cross

+ pause

Running 40:33 [4] 10.0 km (4:03 / km)
shoes: SALOMON Speed Cross

Rake, 4x2,5km hitrejsi intervali; vmes po 2' pause
Casi: (10:20; 10:00; 10:10; 10:03)

Thursday Jan 29, 2009 #

Wup-down/Stretching/Athletics ABC 8:00 [3]

Night running 1:01:00 [4] 12.5 km (4:53 / km)
shoes: SALOMON Speed Cross

Rake-Priznica- 7km tempo tek; 3x 1km hitrejsi intervali; 2,5km easy tek-iztek. Vsazga malo in prav fajn.
C • Priden 4

Wednesday Jan 28, 2009 #

Wup-down/Stretching/Athletics ABC 13:00 [3] 1.5 km (8:40 / km)
shoes: SALOMON Speed Cross

Night running 1:26:00 [4] 17.5 km (4:55 / km)
shoes: SALOMON Speed Cross

2x okrog Roznika; Luka, Miha. Drugi krog brez Lukata.

Počasi dobivam feeling ta prave utrujenosti. Vredu, tale sreda me prav motivacijsko nafila.

Monday Jan 26, 2009 #

Wup-down/Stretching/Athletics ABC 8:00 [3]

+ 3x1' pause vmes

Night running 30:00 [3] 6.8 km (4:25 / km)
shoes: SALOMON Speed Cross

Rake, večinoma iztek +2x hitrejsa intervala po 0.9km

Sunday Jan 25, 2009 #

Wup-down/Stretching/Athletics ABC 17:00 [3] 1.0 km (17:00 / km)
shoes: SALOMON Speed Cross

Running 1:18:00 [4] 16.0 km (4:53 / km)
shoes: SALOMON Speed Cross

2x do Priznice v zmernem tempu. Kar izčrpljujoče.

Thursday Jan 22, 2009 #

Wup-down/Stretching/Athletics ABC 11:00 [3]

+3x2' stretching med intervali

Night running 49:00 [4] 10.0 km (4:54 / km)
shoes: SALOMON Speed Cross

S Tiborjem na Rakah.
8x1km intervali, vmes 4x500m jog, 3x2' pause/stretch

Tuesday Jan 20, 2009 #

Stretching 21:00 [3]

Na domači blazini.

Sunday Jan 18, 2009 #

Wup-down/Stretching/Athletics ABC 4:00 [3]

Night running 49:00 [4] 10.0 km (4:54 / km)
shoes: JALAS

Nikakvo vreme, dez....pa se motivacijo lovim oz. te frej minute

Sem sel narest 4x intervale z 30' pause na Rake z malo pospesenim tempom.

Thursday Jan 15, 2009 #

Wup-down/Stretching/Athletics ABC 5:00 [3] 0.3 km (16:40 / km)
shoes: SALOMON Speed Cross

Night running 35:00 [3] 6.5 km (5:23 / km)
shoes: SALOMON Speed Cross

Po Rakah + 2x 0.9 hitrejsa intervala po celcu.

Sunday Jan 11, 2009 #

Wup-down/Stretching/Athletics ABC 10:00 [3] 0.5 km (20:00 / km)
shoes: SALOMON Speed Cross

+ iztek + 4x pospesevanja

Running 46:14 [3] 10.0 km (4:37 / km)
shoes: SALOMON Speed Cross

4x intervali z dvigovanjem tempa z 10-15'pause. (2x po Rakah).
Casi (12:30; 11:50; 11:32; 10:22)

Wednesday Jan 7, 2009 #

Wup-down/Stretching/Athletics ABC 11:00 [3] 0.8 km (13:45 / km)
shoes: SALOMON Speed Cross

Night running 1:34:00 [3] 17.0 km (5:32 / km)
shoes: SALOMON Speed Cross

Luka, Miha, Roznik. Končno udarili eno dolgo. Tempo umirjen. Po eni uri mi je stvar začela pasat, na koncu, zadnji km pa malo dvignil tempo ka je pasalo, tako malo za self motivation. Super nočna.

Tuesday Jan 6, 2009 #

Wup-down/Stretching/Athletics ABC 10:00 [3] 0.3 km (33:20 / km)
shoes: SALOMON Speed Cross

Night running 35:00 [3] 6.6 km (5:18 / km)
shoes: SALOMON Speed Cross

S Tiborjem po rakah + 2 x.0.8km hitra intervala vmes 3x2' pause. Mrzlo, za noge raztegnit po dolgem času pa super.

Friday Jan 2, 2009 #

Recreation/Wellness (skiing) 5:30:00 [3]

Mokrine - gor pa dol po hribu. Sončno, fajn proge, fajn druzba, ideja se mal smučkat parkat na leto sploh ni tako slaba - pa tud pozabu nisem tako da je kar slo. Na koncu pa se celo zmatran - čutil noge, kriz....

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