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Training Log Archive: ColinKo

In the 7 days ending Dec 10:

activity # timemileskm+m
  Running8 7:33:00 61.42(7:23) 98.85(4:35) 1383
  Stretching 6 1:00:00
  Strength1 20:00
  Warm-Up BBA1 18:00 2.56(7:02) 4.12(4:22) 10
  Warm-Up/Down1 15:34 2.21(7:02) 3.56(4:22) 73
  Total15 9:26:34 66.19 106.53 1466
  [1-5]10 8:26:34
averages - sleep:7.7

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MoTuWeThFrSaSu

Sunday Dec 10 #

Note
slept:8.5

12 PM

Running 1:30:00 [3] 17.65 km (5:06 / km) +485m 4:29 / km
ahr:155 max:170 shoes: Inov8 X-212

Long hilly run in Rummenohl

Was about 15-30cm of snow. Simply awesome and fun to run through a clean snow-white forest! Downside was the stormy weather, especially on the top of the hills and open areas..

Saturday Dec 9 #

Note
slept:7.5

There are about 5 cm of snow outside!
(Yes that is unusual for me and a reason to be happy!)
8 AM

Warm-Up BBA 18:00 [2] 4.12 km (4:22 / km) +10m 4:19 / km
ahr:153 max:161 shoes: Inov8 X-212

Enjoying the snow!
9 AM

Stretching (+Blackroll ) 10:00 [0]

3 PM

Warm-Up/Down 15:34 [2] 3.56 km (4:22 / km) +73m 3:58 / km
ahr:152 max:164 shoes: Inov8 X-212

Running 34:08 [4] 8.08 km (4:13 / km) +197m 3:46 / km
ahr:167 max:180 shoes: Inov8 X-212

Tempo Runs Aplerbecker-Schwerter Wald

It was a bit muddy..
5x( 3´ / 90", 1´ / 90" )
4 PM

Running 20:20 [1] 4.33 km (4:42 / km) +7m 4:39 / km
ahr:144 max:162 shoes: Inov8 X-212

Friday Dec 8 #

Note
slept:9.0

5 PM

Running 1:01:26 [2] 13.51 km (4:33 / km) +195m 4:14 / km
ahr:148 max:161

Easy Run Wald-Phönixsee

Today with proper GPS-signal, same route as yesterday [therefore corrected yesterday´s data, but no so sure about the accuracy of the HR in general..]
Anyway was nice again with a headlight in the forest, there was even a little bit of snow!
6 PM

Stretching (+Blackroll) 10:00 [0]

Strength 20:00 [3]

Thursday Dec 7 #

Note
slept:6.0

6 PM

Running 1:05:24 [1] 13.49 km (4:51 / km) +194m 4:31 / km
ahr:150 max:162 shoes: Nike Wildhorse Zoom

Relaxing Run Wald-Phönixsee

Bad weather, darkness and forest paired with warm clothes, headlight and motivation the result should be obvious to the known reader.
7 PM

Stretching (+Blackroll ) 10:00 [0]

Wednesday Dec 6 #

Note
slept:7.75

1 PM

Running 1:20:21 [3] 19.92 km (4:02 / km) +90m 3:57 / km
ahr:165 max:183 shoes: NB 1500

Easy Run + 25´ Tempo

Was a bit more work today than last time but still all in all pretty good.
Nice..!
3 PM

Stretching (+Blackroll) 10:00 [0]

Tuesday Dec 5 #

Note
slept:8.5

3 PM

Running 53:35 [2] 12.06 km (4:27 / km) +180m 4:08 / km
ahr:156 max:185 shoes: NB 1500

Easy Run + Tabata Wald - Phönix

Started good and legs felt fit again but my stomach slowed me down a bit in the middle. Was fine again towards the end so that I could do Tabata (8x20"/10" - sprint).
4 PM

Stretching (+Blackroll) 10:00 [0]

Monday Dec 4 #

Note
slept:6.5

4 PM

Running 47:46 [1] 9.81 km (4:52 / km) +35m 4:47 / km
ahr:145 max:157 shoes: Nike Wildhorse Zoom

Regenerative Run Phönixsee

First thing: motivation for today was "you can always do a recovery run"..
Second: I believe the point will come where I will be able to run this track
blindfolded
Third: Was bored after 25´, came to the idea of counting up the Fibnacci
numbers (got til n=28, but/just with a difference of 300) actually a
nice way to kill time while running
5 PM

Stretching (+Blackroll ) 10:00 [0]

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