Training Log Archive: ColinKoIn the 7 days ending Aug 27, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||
Sunday Aug 27, 2017 #
Running 1:38:31 [3] 22.73 km (4:20 / km) +138m 4:12 / km
shoes: NB 1500
The first 15km in a group of 4. Then the rest alone and back home. Body felt all in all tired or at least I felt that I'm training hard enough right now. After 8k the legs ran by themselves.. only the last 3k I had to motivate myself with the goal of a cold coke!
Warm-Up/Down 16:56 [2] 3.87 km (4:23 / km) +17m 4:17 / km
shoes: NB 1500
ABC 12:00 [2]
shoes: NB 1500
Running 10:33 [4] 2.42 km (4:22 / km)
shoes: NB 1500
With easy running back to the start.
Watericecream #DIY
Warm-Up/Down 6:36 [1] 1.38 km (4:47 / km) +7m 4:40 / km
shoes: NB 1500
Stretching (+Blackroll ) 10:00 [0]
Saturday Aug 26, 2017 #
Warm-Up BBA 20:02 [1] 4.25 km (4:43 / km) +15m 4:38 / km
shoes: Nike Wildhorse Zoom
Running 55:55 [1] 11.63 km (4:48 / km) +137m 4:32 / km
shoes: NB 1500
Just letting my legs run what they wanted. Didn't set any power in. Boring but also enjoyable.
Stretching (+Blackroll) 10:00 [0]
Friday Aug 25, 2017 #
Warm-Up BBA 21:12 [1] 4.25 km (4:59 / km) +15m 4:54 / km
shoes: Nike Wildhorse Zoom
ABC 7:00 [2]
shoes: Nike Wildhorse Zoom
Stretching (+Blackroll ) 10:00 [0]
Warm-Up/Down 17:00 [2] 3.47 km (4:54 / km) +64m 4:29 / km
shoes: Inov8 X-212
Running 57:30 [4] 13.75 km (4:11 / km) +289m 3:47 / km
shoes: Inov8 X-212
If you have this song that carries you through your run!
In the morning and trough the day my legs still felt quite heavy but started to get lighter troughout the warm up.
Did eat a bit to much to close before which meant that my stomach started to get heavy after around 35'. Kept going anyway and was such a big problem.
Not so that content about the run planned to try and push up the pace a bit more but didn't really managed to do that..
but was a good thing to know that I can still push the last 5-10 minutes.
Warm-Up/Down 2:30 [1] 0.49 km (5:06 / km)
shoes: Inov8 X-212
Warm-Up/Down 4:04 [1] 0.81 km (5:01 / km)
shoes: Inov8 X-212
Stretching (+Blackroll) 10:00 [0]
Thursday Aug 24, 2017 #
Running 46:56 [1] 9.82 km (4:47 / km) +32m 4:42 / km
shoes: NB 1500
Legs felt heavy and I felt slower than it actually was..
Stretching (+Blackroll ) 10:00 [0]
Wednesday Aug 23, 2017 #
Warm-Up BBA 20:40 [1] 4.25 km (4:52 / km) +15m 4:47 / km
shoes: Nike Wildhorse Zoom
ABC 7:00 [2]
shoes: Nike Wildhorse Zoom
Stretching (+Blackroll) 10:00 [0]
Warm-Up/Down 16:51 [2] 3.6 km (4:41 / km) +46m 4:24 / km
shoes: Nike Streak LT3
ABC 10:00 [3]
shoes: Nike Streak LT3
Running 40:15 [4] 10.2 km (3:57 / km)
shoes: Nike Streak LT3
5x200m / 200m // 400m // 5x1000m / 200m // 400m // 5x200m / 200m
~34" // ~59", 2:08', 3:07/3:14/3:20/3:22/3:24 // 1:07', 2:16´, ~34" // ~1:03"
Too slow!
In comparison to last time, lost on all splits..
Didn´t felt as fresh as last time and it was warmer but anyway..can´t be happy with every session.
Warm-Up/Down 15:00 [1] 2.86 km (5:15 / km) +38m 4:55 / km
shoes: Nike Streak LT3
Tuesday Aug 22, 2017 #
Warm-Up BBA 20:20 [1] 4.25 km (4:47 / km) +15m 4:42 / km
shoes: Nike Wildhorse Zoom
ABC 7:00 [2]
shoes: Nike Wildhorse Zoom
Stretching (+Blackroll ) 10:00 [0]
Running 54:45 [1] 11.72 km (4:40 / km) +137m 4:25 / km
shoes: NB 1500
Always in the comfort zone of running speed. Planned on running faster towards the end but instead enjoyed the summer day coming slowly to a end..
Stretching (+Blackroll ) 10:00 [0]
Monday Aug 21, 2017 #
Warm-Up BBA 20:20 [1] 4.16 km (4:53 / km) +15m 4:48 / km
shoes: Nike Wildhorse Zoom
Running 47:37 [2] 11.23 km (4:14 / km) +54m 4:08 / km
shoes: NB 1500
Felt good.
Stretching (+Blackroll ) 10:00 [0]