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Training Log Archive: ColinKo

In the 7 days ending Aug 17, 2017:

activity	#	time	miles		km		+m
Running	7	6:42:57	57.96	(6:57)	93.27	(4:19)	1042
WU BBA	6	2:10:51	16.73	(7:49)	26.93	(4:52)	144
Stretching	10	1:35:00
WU \| CD	4	55:21	7.54	(7:20)	12.14	(4:34)	85
ABC	8	50:00
Strength	1	20:00
Total	25	12:34:09	82.23		132.34		1271
[1-5]	22	10:59:09

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Thursday Aug 17, 2017 #

9 AM

WU BBA 20:02 [1] 4.15 km (4:50 / km) +15m 4:44 / km
shoes: Nike Wildhorse Zoom

ABC 6:00 [2]
shoes: Nike Wildhorse Zoom

12 PM

Stretching (+Blackroll) 10:00 [0]

Breakfast came between..

3 PM

Running 51:15 [2] 11.62 km (4:25 / km) +137m 4:10 / km
shoes: NB 1500

Easy Run Phönix-Aplerbecker Wald

First run in my new NB 1500.
Felt nice and easy.

5 PM

Strength 20:00 [3]

Needed to be done.
Was hard though still don't know why I hate strength training so much..

Wednesday Aug 16, 2017 #

9 AM

WU BBA 20:02 [1] 4.15 km (4:50 / km) +22m 4:42 / km
shoes: Nike Wildhorse Zoom

10 AM

ABC 7:00 [2]
shoes: Nike Wildhorse Zoom

Stretching (+Blackroll ) 10:00 [0]

5 PM

WU | CD 15:15 [2] 3.46 km (4:24 / km) +6m 4:22 / km
shoes: Nike Streak LT3

Running 29:42 [4] 8.25 km (3:36 / km) +45m 3:30 / km
shoes: Nike Streak LT3

Bilstam Fartlek Phönixsee

Forgot the eighth 30".. counting can be hard! (Some people will now know what I'm talking about)
Legs were good but wasn't motivated before the seesion, my head wasn't focused. But for the 30 minutes I found some motivation and focus! All in all wasn't especially faster nor slower than the other times.

WU | CD 10:01 [1] 2.16 km (4:38 / km) +3m 4:36 / km
shoes: Nike Streak LT3

6 PM

WU | CD 1:56 [1] 0.43 km (4:30 / km) +2m 4:24 / km
shoes: Nike Streak LT3

My stomach didn't felt good so I started walking after 10min than felt better and tried again but came to the conclusion that I didn't make sense to push for a Cool down..

Stretching (+Blackroll) 5:00 [0]

Tuesday Aug 15, 2017 #

9 AM

WU BBA 20:40 [1] 4.14 km (5:00 / km) +24m 4:51 / km
shoes: NB 1500

10 AM

ABC 7:00 [2]
shoes: NB 1500

Stretching (+Blackroll ) 10:00 [0]

4 PM

Running 54:54 [1] 11.27 km (4:52 / km) +144m 4:35 / km
shoes: Nike Wildhorse Zoom

Regenerativer Run Phönix- Stadtkrone

Monday Aug 14, 2017 #

9 AM

Running (BBA) 40:04 [1] 8.49 km (4:43 / km) +50m 4:35 / km
shoes: NB 1500

Easy Run Stadtkrone

Legs felt surprisingly good.

10 AM

ABC 7:00 [2]
shoes: NB 1500

Stretching (+Blackroll ) 10:00 [0]

Sunday Aug 13, 2017 #

9 AM

WU BBA 20:02 [1] 4.16 km (4:49 / km) +24m 4:41 / km
shoes: NB 1500

10 AM

ABC 7:00 [2]
shoes: NB 1500

Stretching (+Blackroll ) 10:00 [0]

3 PM

Running 2:04:22 [3] 30.05 km (4:08 / km) +275m 3:57 / km
shoes: NB 1500

Long Run Aplerbecker Wald - Rombergpark - Phönixsee

Started very good. Legs felt awesome. Last 30min ~3:50 pace.
Hard but worked well. I guess I'm quite motivated right now

5 PM

ABC 3:00 [1]
shoes: NB 1500

Shaking out the legs

6 PM

Stretching (+Blackroll ) 10:00 [0]

Saturday Aug 12, 2017 #

9 AM

WU BBA 30:03 [1] 6.23 km (4:49 / km) +35m 4:41 / km
shoes: NB 1500

10 AM

ABC 6:00 [2]
shoes: NB 1500

Stretching (+Blackroll ) 10:00 [0]

3 PM

Running 52:35 [2] 11.73 km (4:29 / km) +142m 4:14 / km
shoes: Inov8 X-212

Easy Run Phönix Aplerbecker Wald

I've been rollin' on the forests roads
I've been running 4:29
I've been stretching well enough
And well I'm just gettin' started..

4 PM

Stretching (+Blackroll ) 10:00 [0]

Friday Aug 11, 2017 #

10 AM

WU BBA 20:02 [1] 4.1 km (4:53 / km) +24m 4:45 / km
shoes: NB 1500

ABC 7:00 [2]
shoes: NB 1500

Stretching (+Blackroll ) 10:00 [0]

5 PM

WU | CD 16:16 [1] 3.53 km (4:36 / km) +67m 4:13 / km
shoes: VJ Bold 7

Running 50:05 [4] 11.86 km (4:13 / km) +249m 3:49 / km
shoes: VJ Bold 7

Tempo Run Aplerbecker-Schwerter Wald

Very rainy and therefore quite muddy.
Legs felt good all the way. Had the power but somehow couldn't keep the pace as high as I wanted..

8 PM

WU | CD 11:53 [1] 2.56 km (4:39 / km) +7m 4:35 / km
shoes: VJ Bold 7

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