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Training Log Archive: cso

In the 7 days ending Dec 22, 2019:

activity

time

miles

cardio

4:41:00

runing

1:57:09

15.38

(7:37)

24.75

(4:44)

400

Warm up / down

1:39:10

8.33

(11:55)

13.4

(7:24)

Streching

50:00

interval/tempo

33:51

5.59

(6:03)

9.0

(3:46)

S&C

20:00

Total

10:01:10

29.3

47.15

400

[1-5]

9:11:10

4:09

0:00

» now

Sunday Dec 22, 2019 #

11 AM

cardio 1:50:00 [1]

Skiing in St Osvald
12km

1 PM

cardio 1:50:00 [1]

Skiing after lunch
12.5km

4 PM

runing 19:10 [1] 4.0 km (4:48 / km) +115m 4:11 / km
shoes: Nike Pegasus 35

The road was covered with snow

Streching 10:00 [0]

Saturday Dec 21, 2019 #

11 AM

cardio 1:01:00 [2]

XC skiing in Austria
The snow was deep and there was 10cm fresh snow so it was very slow
8.3km 180m climb

4 PM

runing 36:23 [1] 7.15 km (5:05 / km) +215m 4:25 / km
ahr:151 shoes: Nike Pegasus 35

St Osvalt easy run in slippy road

Streching 5:00 [0]

Thursday Dec 19, 2019 #

5 PM

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

interval/tempo intervals 19:24 [5] 4.8 km (4:02 / km)
shoes: Nike Pegasus 35

4@1000m w1.5min 200m
3:22 3:16 3:12 2:58 29.3

Warm up / down 9:10 [1] 2.0 km (4:35 / km)

Streching 10:00 [0]

Wednesday Dec 18, 2019 #

11 AM

runing 40:21 [1] 8.6 km (4:42 / km) +60m 4:32 / km
ahr:140 shoes: Nike Winflo

Easy run with lot off road runing

Streching 5:00 [0]

Tuesday Dec 17, 2019 #

5 PM

Warm up / down 35:00 [1] 4.2 km (8:20 / km)
shoes: Adidas Ultraboost

interval/tempo 13:56 [5] 4.0 km (3:29 / km)
shoes: Nike Pegasus 35

4km 150/50
3:34 3:24 3:29 3:29

interval/tempo 31 [3] 0.2 km (2:35 / km)

31,3

Warm up / down 20:00 [3] 3.0 km (6:40 / km)
shoes: Nike Pegasus 35

4*150
2,4km

Streching 10:00 [0]

Monday Dec 16, 2019 #

10 AM

runing 21:15 [2] 5.0 km (4:15 / km) +10m 4:12 / km

S&C 20:00 [2]

10m gym
10m strenght

Streching 10:00 [0]

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