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Training Log Archive: ColinKo

In the 7 days ending Nov 26, 2017:

	activity	#	time	miles		km		+m
	Running	4	3:15:28	27.97	(6:59)	45.01	(4:21)	336
	Orienteering	4	2:32:24	12.49	(12:12)	20.1	(7:35)	526	31c
	Alternative	1	45:00
	Stretching	4	35:00
	WU \| CD	2	21:59	2.75	(7:59)	4.43	(4:58)	38
	WU BBA	1	10:49	1.39	(7:46)	2.24	(4:50)	10
	ABC	1	5:00
	Total	13	7:45:40	44.6		71.78		910	31c
	[1-5]	10	7:10:40
averages - sleep:6.3

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Sunday Nov 26, 2017 #

Note
slept:5.0

9 AM

Orienteering 35:00 [2] 6.0 km (5:50 / km) +70m 5:31 / km
shoes: Inov8 X-212

3 short and easy loops but with a lot of time between as it was designed as a relay. That also meant being outside quite some time..not so cool! (Well actually it was)

Saturday Nov 25, 2017 #

Note
slept:5.5

9 AM

Running 6:31 [2] 1.43 km (4:33 / km) +7m 4:27 / km
shoes: NB 1500

My left knee didn´t feel good again..

11 AM

Orienteering 1:03:33 [2] ** 6.94 km (9:09 / km) +294m 7:33 / km
ahr:148 max:170 14c shoes: Inov8 X-212

Easy - O Kreuztal

https://drive.google.com/open?id=1mlkzkBQ4TH0TTyzj...

3 PM

WU | CD 5:40 [2] 1.31 km (4:20 / km) +2m 4:18 / km
shoes: Inov8 X-212

Orienteering 14:31 [4] 3.49 km (4:10 / km) +25m 4:01 / km
ahr:178 max:185 17c shoes: Inov8 X-212

Sprint - O Hilchenbach

There was no dark green/olive to trespass.. but didn´t knew that and wasn´t sure while running so kept it safe but therefore lost a bit some routes..
Almost lost my map while falling down on a wooden bridge (to 11.).
All in all quite okay.

https://drive.google.com/open?id=1k9QjybTLRA6XdaSK...

WU | CD 11:38 [1] 2.1 km (5:32 / km) +25m 5:14 / km
shoes: Inov8 X-212

Friday Nov 24, 2017 #

Note
slept:7.5

Coming up: Trainingsweekend with the regional team

8 AM

WU BBA 10:49 [1] 2.24 km (4:50 / km) +10m 4:43 / km
ahr:133 max:159 shoes: Nike Wildhorse Zoom

ABC 5:00 [2]
shoes: Nike Wildhorse Zoom

Stretching (+Blackroll ) 5:00 [0]

7 PM

WU | CD 4:41 [1] 1.02 km (4:35 / km) +11m 4:21 / km
shoes: VJ Bold 7

Orienteering 39:20 [1] 3.67 km (10:43 / km) +137m 9:02 / km
ahr:136 max:173 shoes: VJ Bold 7

Night O - Siegen

No focus, no concentration -> messed it up fully and quit..

Thursday Nov 23, 2017 #

Note
slept:5.5

4 PM

Running 45:35 [1] 10.17 km (4:29 / km) +40m 4:24 / km
ahr:153 max:162 shoes: NB 1500

Chilled run Phönixsee

Well I definitly can get used to running in shorts and longsleeves all winter!
Was tired from work today so yeah legs were kind of light but slow..

5 PM

Stretching (+Blackroll ) 10:00 [0]

Wednesday Nov 22, 2017 #

Note
slept:8.0

1 PM

Running 1:20:21 [3] 19.97 km (4:01 / km) +90m 3:56 / km
ahr:165 max:185 shoes: NB 1500

Easy Run + 25‘ Tempo

Bam! So the run was pretty nice but first: what is going on with the weather?! On Monday it’s almost freezing and today I run in shorts and it’s almost to warm in a long sleeve..

3 PM

Stretching (+Blackroll) 10:00 [0]

Tuesday Nov 21, 2017 #

Note
slept:5.75

10 AM

Alternative 45:00 [3]

First time in the (and a gym) at the university.
I am definitely more motivated doing strength and stuff in a gym but my two favorite things there were still the cycle and treadmill!

4 PM

Running 1:03:01 [1] 13.44 km (4:41 / km) +199m 4:22 / km
shoes: Nike Wildhorse Zoom

Chilled Run with Tabata Wald-Phönix

Tabata (=8x20"/10") at the end.

5 PM

Stretching (+Blackroll ) 10:00 [0]

Monday Nov 20, 2017 #

Note
slept:6.5

4 PM

Note

Decided not to go for an easy run because I slept even for my standards a bit to less and it’s cold and wet outside so don’t want to risk anything..

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