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Training Log Archive: ColinKo

In the 7 days ending Aug 27:

activity # timemileskm+m
  Running8 6:52:02 58.1(7:06) 93.5(4:24) 787
  Warm-Up BBA5 1:42:34 13.15(7:48) 21.16(4:51) 75
  Stretching 9 1:30:00
  Warm-Up/Down6 1:18:57 10.24(7:43) 16.48(4:47) 172
  ABC5 43:00
  Total22 12:06:33 81.49 131.14 1034
  [1-5]18 10:36:33

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MoTuWeThFrSaSu

Sunday Aug 27 #

10 AM

Running 1:38:31 [3] 22.73 km (4:20 / km) +138m 4:12 / km
shoes: NB 1500

Long Run Phönix

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!
6 PM

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

10x100m Sprints

With easy running back to the start.
Watericecream #DIY
auto
7 PM

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 #

10 AM

Warm-Up BBA 20:02 [1] 4.25 km (4:43 / km) +15m 4:38 / km
shoes: Nike Wildhorse Zoom

3 PM

Running 55:55 [1] 11.63 km (4:48 / km) +137m 4:32 / km
shoes: NB 1500

Easy Run Phönix - Aplerbecker Wald

Just letting my legs run what they wanted. Didn't set any power in. Boring but also enjoyable.

4 PM

Stretching (+Blackroll) 10:00 [0]

Friday Aug 25 #

10 AM

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]

5 PM

Warm-Up/Down 17:00 [2] 3.47 km (4:54 / km) +64m 4:29 / km
shoes: Inov8 X-212

6 PM

Running 57:30 [4] 13.75 km (4:11 / km) +289m 3:47 / km
shoes: Inov8 X-212

Tempo Run Aplerbecker-Schwerter Wald

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.
7 PM

Warm-Up/Down 2:30 [1] 0.49 km (5:06 / km)
shoes: Inov8 X-212

Walking for about 10min between..

Warm-Up/Down 4:04 [1] 0.81 km (5:01 / km)
shoes: Inov8 X-212

Stretching (+Blackroll) 10:00 [0]

Thursday Aug 24 #

7 PM

Running 46:56 [1] 9.82 km (4:47 / km) +32m 4:42 / km
shoes: NB 1500

Regenerative Run Phönixsee

Legs felt heavy and I felt slower than it actually was..
8 PM

Stretching (+Blackroll ) 10:00 [0]

Wednesday Aug 23 #

8 AM

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]

3 PM

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

Including 3 increases
4 PM

Running 40:15 [4] 10.2 km (3:57 / km)
shoes: Nike Streak LT3

Track Session Rote Erde

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.
5 PM

Warm-Up/Down 15:00 [1] 2.86 km (5:15 / km) +38m 4:55 / km
shoes: Nike Streak LT3

Tuesday Aug 22 #

10 AM

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]

7 PM

Running 54:45 [1] 11.72 km (4:40 / km) +137m 4:25 / km
shoes: NB 1500

Easy Run Phönix - Aplerbecker Wald

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..
8 PM

Stretching (+Blackroll ) 10:00 [0]

Monday Aug 21 #

9 AM

Warm-Up BBA 20:20 [1] 4.16 km (4:53 / km) +15m 4:48 / km
shoes: Nike Wildhorse Zoom

3 PM

Running 47:37 [2] 11.23 km (4:14 / km) +54m 4:08 / km
shoes: NB 1500

Easy/Normal Run Phönixsee

Felt good.
4 PM

Stretching (+Blackroll ) 10:00 [0]

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