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Training Log Archive: ColinKo

In the 7 days ending Sep 3, 2017:

activity # timemileskm+m
  Running6 5:31:19 46.12(7:11) 74.22(4:28) 1192
  Stretching 5 50:00
  Swimming1 46:46
  Warm-Up/Down2 38:00 5.05(7:32) 8.12(4:41) 66
  Warm-Up BBA1 21:42 2.64(8:13) 4.25(5:06) 12
  ABC2 17:00
  Total12 8:24:47 53.8 86.59 1270
  [1-5]9 7:34:47

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MoTuWeThFrSaSu

Sunday Sep 3, 2017 #

12 PM

Running 1:43:14 [3] 22.49 km (4:35 / km) +678m 3:59 / km
shoes: Inov8 X-212

Long hilly Run with tempo

Bam! Beautiful run. Everything felt good and smooth. Weather also played along nicely. And the last 35' where I ran a bit slower than tempo run speed worked out well too. Pretty good mood right now!

Saturday Sep 2, 2017 #

12 PM

Swimming 46:46 [2]

2k breaststroke
6 PM

Running 40:40 [2] 8.4 km (4:50 / km) +236m 4:15 / km
shoes: Nike Wildhorse Zoom

Easy hilly run Rummenohl

Felt the unusual movements from swimming but after 3k it was all nice. Really enjoyed the run in the forest as it felt like the first autum day but still with warm temperatures.

ABC 10:00 [2]

Including 2 increases.

Friday Sep 1, 2017 #

2 PM

Warm-Up/Down 21:00 [2] 4.5 km (4:40 / km) +54m 4:24 / km
shoes: Inov8 X-212

3 PM

Running 41:32 [4] 10.45 km (3:58 / km) +30m 3:55 / km
shoes: Inov8 X-212

Intervals on the B236 - Crosstrack (Finnenbahn)

5x200m / 200m // 400m // 5x1000m / 200m // 400m // 5x200m / 200m
~36" // ~1:01", 2:07', 3:26/3:30/3:31/3:34/3:38 // 1:03', 2:01´, ~39" // ~1:00"
As there were no marks and the official length is 860m, I just trusted my watch so there is probably a bigger mistake range..
Anyway this time I had no motivation what so ever prior to the session but with every interval I got more motivated (reminding yourself to your goals helps quite a bit).
Was also feeling better this time before and after. Also I had always the feeling that I could still push "a lot" more.
So actually quite happy about the seesion but I'm also eager to run the upcoming competitions this month as well as the training camp to finish the summer season!
Btw B236 is just the tunnel road below the track..

Warm-Up/Down 17:00 [1] 3.62 km (4:42 / km) +12m 4:37 / km
shoes: Inov8 X-212

4 PM

Stretching (+Blackroll) 10:00 [0]

Thursday Aug 31, 2017 #

8 PM

Running 46:57 [3] 11.12 km (4:13 / km) +63m 4:06 / km
shoes: NB 1500

Normal Run Stadtkrone - Phönixsee

Planned on doing intervals today but got too late and as I know my legs and body it was the better decision to do it tomorrow because it's not worth it to push beyond good..
Still good and nice run though! But autumn starts making its way here.
9 PM

Stretching (+Blackroll ) 10:00 [0]

Wednesday Aug 30, 2017 #

9 AM

Warm-Up BBA 21:42 [1] 4.25 km (5:06 / km) +12m 5:02 / km
shoes: Nike Wildhorse Zoom

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

Stretching (+Blackroll ) 10:00 [0]

5 PM

Running 53:35 [2] 12.0 km (4:28 / km) +140m 4:13 / km
shoes: NB 1500

Easy Run Phönix - Aplerbecker Wald

The warm and humid air made it exhausting. The last 4k my legs went by themselves.
Afterwards I did 6 increases. After the first one some kids spotted me sprinting and started cheering and sprinting too haha

Stretching (+Blackroll ) 10:00 [0]

Tuesday Aug 29, 2017 #

5 PM

Running 45:21 [1] 9.76 km (4:39 / km) +45m 4:33 / km
shoes: NB 1500

Easy/Regenerative Run Phönixsee

Felt not smooth inthe beginning but got smoother by every meter. Was quite warm today..hopefully not the last nice summer day.
6 PM

Stretching (+Blackroll ) 10:00 [0]

Monday Aug 28, 2017 #

Note
(rest day)

Earned it! I guess after 21days..

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