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Training Log Archive: ColinKo

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running6 4:23:07 36.85(7:08) 59.3(4:26) 272
  Stationary Bike2 1:25:00
  Strength2 50:00
  Swimming1 42:00
  Stretching 1 10:00
  ABC1 9:00
  Treadmill 1 7:30
  Total11 7:46:37 36.85 59.3 272
  [1-5]10 7:36:37
averages - sleep:7.5

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MoTuWeThFrSaSu

Sunday Jan 21 #

Note
slept:8.5

10 AM

Running (BBA) 51:52 [1] 11.79 km (4:24 / km) +45m 4:19 / km
ahr:158 max:170 shoes: NB 1500

Easy Run Phönixsee

First time everything felt normal and smooth again.
11 AM

ABC 9:00 [2]
shoes: NB 1500

Running (Still no Breakfast ) 43:39 [1] 9.25 km (4:43 / km) +15m 4:41 / km
shoes: NB 1500

Well if you forget your key and miss your brother leaving the home by just a couple of minutes..you run again to stay warm..still had to wait about 20‘ afterwards.
Good thing though is that I know that my heel feels fine after 20k.

Saturday Jan 20 #

Note
slept:9.0

3 PM

Treadmill 7:30 [1]
ahr:145 max:160 shoes: Nike Streak LT3

Strength 30:00 [3]

4 PM

Stationary Bike 45:00 [3]
ahr:151 max:178

Including 5x1‘
Was watching wintersports the whole time

Friday Jan 19 #

Note
slept:8.0

5 PM

Running 47:35 [2] 10.89 km (4:22 / km) +45m 4:17 / km
ahr:153 shoes: NB 1500

Easy Run Stadtkrone - Phönixsee

Well somehow didn´t felt that easy anymore after half an hour so after 36´ stopped and walked for 4min. Heel was fine but I don´t know, the whole day wasn´t perfect.. Also I don´t really believe the data from my watch is that right because it started later because of the missing GPS.
Anyway tomorrow is a new day!
6 PM

Stretching (+Blackroll) 10:00 [0]

Thursday Jan 18 #

Note
slept:6.5

Swimming 42:00 [2]

Wednesday Jan 17 #

Note
slept:8.5

2 PM

Running 47:09 [2] 10.84 km (4:21 / km) +117m 4:08 / km
ahr:154 max:164 shoes: NB 1500

Easy Run Forest

Tuesday Jan 16 #

Note
slept:7.0

10 AM

Strength 20:00 [3]

Stationary Bike 40:00 [3]
ahr:151 max:181

Including a total of 8min of high wattage.
5 PM

Running 44:26 [2] 10.19 km (4:22 / km) +35m 4:17 / km
ahr:157 max:169 shoes: NB 1500

Easy Run Phönixsee

Heel seems to hold up. Still needs some days to come in a running-training flow again so that everything feels smooth again. To pain or anything in between or after..nice!

Monday Jan 15 #

Note
slept:5.0

Plan was 6.5, execution didn’t worked out..
11 AM

Running 28:26 [2] 6.34 km (4:29 / km) +15m 4:26 / km
ahr:150 max:171 shoes: NB 1500

Easy Run almost Phönixsee

First run after 10 days, was a pretty good feeling to go out for a run again. My heel did feel fine, didn’t feel anything till 2,5k but till the end I never felt pain. As it was a test run, my body signaled me to start slow therefore didn’t run the short loop.
In total it felt „weird“ and okay, I probably shouldn’t interpret to much into it.

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