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Training Log Archive: ColinKo

In the 7 days ending Aug 20:

activity # timemileskm+m
  Running8 5:58:34 49.26(7:17) 79.28(4:31) 1047
  Warm-Up/Down6 1:25:57 11.68(7:21) 18.8(4:34) 158
  Stretching 9 1:20:00
  Warm-Up BBA4 1:11:45 9.12(7:52) 14.68(4:53) 68
  ABC7 51:00
  Strength1 20:00
  Total22 11:07:16 70.07 112.76 1273
  [1-5]20 9:47:16

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MoTuWeThFrSaSu

Sunday Aug 20 #

11 AM

Running 1:30:13 [1] 18.39 km (4:54 / km) +437m 4:23 / km
shoes: Nike Wildhorse Zoom

Easy hilly long Run Teutoburger Wald

With Christoph and Düse.
6 PM

Warm-Up/Down 23:32 [2] 5.28 km (4:27 / km) +58m 4:14 / km
shoes: NB 1500

7 PM

ABC 10:00 [2]
shoes: NB 1500

Running 10:32 [4] 2.3 km (4:35 / km)
shoes: NB 1500

10x100m sprints

Warm-Up/Down 6:46 [1] 1.45 km (4:40 / km) +7m 4:33 / km
shoes: NB 1500

Stretching (+Blackroll ) 10:00 [0]

Saturday Aug 19 #

9 AM

Running (BBA) 45:15 [1] 9.86 km (4:35 / km) +36m 4:30 / km
shoes: NB 1500

Regenerative Run Phönixsee

Legs were a bit tired. Was also quite windy so it felt like I'm moving backwards.
10 AM

ABC 7:00 [2]
shoes: NB 1500

Stretching (+Blackroll ) 10:00 [0]

Friday Aug 18 #

8 AM

Warm-Up BBA 11:01 [1] 2.24 km (4:55 / km) +7m 4:51 / km
shoes: Nike Wildhorse Zoom

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

Stretching (+Blackroll ) 10:00 [0]

3 PM

Warm-Up/Down 16:36 [2] 3.54 km (4:41 / km) +75m 4:14 / km
shoes: VJ Bold 7

Running 36:39 [4] 9.1 km (4:02 / km) +198m 3:38 / km
shoes: VJ Bold 7

Tempo Runs Aplebecker - Schwerter Wald

4x2km / 2'
4 PM

Warm-Up/Down 11:51 [1] 2.48 km (4:47 / km) +7m 4:43 / km
shoes: VJ Bold 7

5 PM

Stretching (+Blackroll ) 5:00 [0]

Thursday Aug 17 #

9 AM

Warm-Up 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 #

9 AM

Warm-Up 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

Warm-Up/Down 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.

Warm-Up/Down 10:01 [1] 2.16 km (4:38 / km) +3m 4:36 / km
shoes: Nike Streak LT3

6 PM

Warm-Up/Down 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 #

9 AM

Warm-Up 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 #

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]

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