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Training Log Archive: cso

In the 7 days ending Dec 27, 2020:

activity # timemileskm+m
  runing6 3:23:12 26.76(7:36) 43.06(4:43) 160
  Terrain run1 1:15:45 8.85(8:34) 14.24(5:19) 390
  Streching7 1:12:30
  interval/tempo1 26:09 4.41(5:56) 7.1(3:41) 15
  Warm up / down2 22:30 1.06(21:18) 1.7(13:14)
  S&C4 20:00
  Total7 7:00:06 41.07 66.1 565
  [1-5]7 5:47:36

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MoTuWeThFrSaSu

Sunday Dec 27, 2020 #

12 PM

runing 35:15 [3] 8.15 km (4:20 / km) +10m 4:18 / km
ahr:150 max:171 shoes: Nike Winflo

3km wup, 10@200/100 (11:55/3k) wdown

S&C 5:00 [2]

Streching 10:00 [0]

Saturday Dec 26, 2020 #

12 PM

Terrain run long 1:15:45 [3] 14.24 km (5:19 / km) +390m 4:41 / km
ahr:160 max:187 shoes: Inov 8

Long run in Bolonka w 2@2.2km offroad circle(65-70m climb)

Second circle 13:00 as default pb in this course

Streching 5:00 [0]

Friday Dec 25, 2020 #

4 PM

runing 15:55 [1] 3.0 km (5:18 / km)
ahr:130 shoes: Nike Winflo

S&C 5:00 [2]

Streching 10:00 [0]

Thursday Dec 24, 2020 #

12 PM

runing 30:06 [2] 6.26 km (4:48 / km) +20m 4:44 / km
shoes: Nike Pegasus 36 trail

Warm up / down 10:00 [2] 1.2 km (8:20 / km)
shoes: Nike Pegasus 36 trail

2min exercies, 3min drills, 8@100m

Streching 12:30 [0]

Wednesday Dec 23, 2020 #

1 PM

runing 45:30 [3] 9.0 km (5:03 / km) +105m 4:47 / km
ahr:142 max:164 shoes: Nike Winflo

Included 5 min stairs and some additional climbings

S&C 5:00 [3]

Streching 15:00 [0]

Tuesday Dec 22, 2020 #

11 AM

runing warm up/down 22:50 [2] 5.1 km (4:29 / km) +10m 4:26 / km
shoes: Nike Winflo

Wup run w Anna

Warm up / down 12:30 [2] 0.5 km (25:00 / km)

Wup exercises and drills

interval/tempo tempo 18:09 [5] 5.05 km (3:36 / km) +15m 3:32 / km
shoes: Nike Winflo

Tempo run w Anna (she run 26min, but I died)

interval/tempo 8:00 [4] 2.05 km (3:54 / km)
shoes: Nike Winflo

4*1min fast (3:10-20/km)/1min slow w Anna (she didd 6*)

runing warm up/down 8:13 [2] 1.75 km (4:42 / km)
shoes: Nike Winflo

Streching 10:00 [0]

Monday Dec 21, 2020 #

6 PM

runing 45:23 [3] 9.8 km (4:38 / km) +15m 4:36 / km
ahr:150 shoes: Nike Winflo

incl: 1km fast (3:50) and 5min with lots of turns and slalom

S&C 5:00 [2]

Streching 10:00 [0]

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