Training Log Archive: cso

In the 7 days ending Jan 12, 2020:

1:42

0:00

9 AM

runing warm up/down 15:52 [1] 3.5 km (4:32 / km) +15m 4:26 / km
shoes: Inov 8

Warm up / down warm up/down 10:00 [1] 0.5 km (20:00 / km)

orienteering 54:18 [3] *** 10.6 km (5:07 / km) +155m 4:46 / km
20c shoes: Inov 8

runing warm up/down 11:49 [2] 2.5 km (4:44 / km) +10m 4:38 / km
shoes: Inov 8

Streching 5:00 [0]

12 PM

runing 50:38 [2] 10.1 km (5:01 / km) +195m 4:34 / km
ahr:147 max:162

Naplás 5km in the forest and shoes change than 5km climinb on trails

Streching 10:00 [0]

3 PM

Warm up / down warm up/down 26:00 [2] 4.2 km (6:11 / km) +10m 6:07 / km
shoes: Nike Winflo

interval/tempo intervals 30:22 [5] 5.8 km (5:14 / km)
shoes: Nike Pegasus 35

3@600/1:30 /2:00 2@4@300/1:10 /2:00 2@200/1:00
1:46,3 1:44,3 1:38,5
48,2 47,7 47,9 45,2
48,6 47,9 48,1 45,0
31,3 28,3

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

400jog 6@70m 3.2km

Streching 5:00 [0]

6 PM

runing 35:24 [2] 8.06 km (4:24 / km) +65m 4:13 / km
ahr:144 max:160 shoes: Brooks

5 PM

Warm up / down 40:00 [1] 4.2 km (9:31 / km)
shoes: Nike Winflo

interval/tempo intervals 27:19 [5] 7.0 km (3:54 / km)
shoes: Nike Pegasus 35

4km 150/50 w2min 2×1000m /1:30 /2:00 2×200/1:00
3:34 29 25 25
3:01.0 2:50.4
30.8 28.5

Warm up / down 30:00 [1] 4.0 km (7:30 / km)

200jog 8@70m
3.2km

Streching 5:00 [0]

5 PM

runing 34:50 [2] 8.0 km (4:21 / km) +75m 4:10 / km
ahr:152 max:173 shoes: Nike Winflo

Cinkota/ Tanács park tartan course w climbs

Streching 5:00 [0]

S&C 5:00 [2]