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Training Log Archive: ColinKo

In the 7 days ending Feb 18:

activity # timemileskm+m
  Running5 4:34:00 39.48(6:56) 63.53(4:19) 364
  Stretching 5 50:00
  Orienteering2 42:38 5.52(7:43) 8.89(4:48) 5444c
  Warm-Up/Down6 38:46 4.11(9:26) 6.61(5:52) 12
  ABC1 10:00
  Strength1 10:00
  Total15 7:05:24 49.11 79.03 43044c
  [1-5]12 6:15:24
averages - sleep:7.4

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MoTuWeThFrSaSu

Sunday Feb 18 #

Note
slept:10.0

10 AM

Running 1:21:21 [2] 17.28 km (4:42 / km) +75m 4:36 / km
ahr:160 max:171 shoes: Hoka M Mach

Longer Run
12 PM

Stretching (+Blackroll ) 10:00 [0]

Saturday Feb 17 #

Note
slept:6.0

10 AM

Warm-Up/Down 1:30 [1] 0.15 km (10:00 / km)
shoes: NB 1500

Orienteering 12:08 [3] ** 3.12 km (3:53 / km) +7m 3:51 / km
19c shoes: NB 1500

Sprint Bad Lippespringe alias BaLi

11 AM

Warm-Up/Down 6:00 [1] 1.0 km (6:00 / km) +1m 5:58 / km
shoes: NB 1500

3 PM

Warm-Up/Down 10:00 [1] 1.0 km (10:00 / km) +2m 9:54 / km
shoes: Salomon S/Lab Sense 6

Ohh yeah, I finally wore those new shoes!
4 PM

Orienteering 30:30 [4] *** 5.77 km (5:17 / km) +47m 5:05 / km
25c shoes: Salomon S/Lab Sense 6

Sprint Intervals Horn-Bad Meinberg

First at the control was last to run off again. In a Group of 4.

Warm-Up/Down 5:00 [1] 0.85 km (5:53 / km) +2m 5:49 / km
shoes: Salomon S/Lab Sense 6

With Hanna and Lotti.

Friday Feb 16 #

Note
slept:8.0

1 PM

Running 46:23 [3] 11.44 km (4:03 / km) +174m 3:46 / km
ahr:164 max:172 shoes: Hoka M Mach

Normal Run Aplerbecker Wald

Wonderful day! Felt like the first day of spring. Also felt like some good running again. Just enjoyed it.
2 PM

ABC 10:00 [3]
shoes: Hoka M Mach

Stretching (+Blackroll) 10:00 [0]

Thursday Feb 15 #

Note
slept:6.5

Note
(rest day)

Wednesday Feb 14 #

Note
slept:8.5

2 PM

Warm-Up/Down 15:16 [1] 3.4 km (4:29 / km) +7m 4:27 / km
ahr:138 max:156 shoes: NB 1500


Running 35:00 [4] 9.47 km (3:42 / km) +15m 3:40 / km
ahr:172 max:180 shoes: NB 1500

Tempo Run Phönixsee

Felt it bit rusty. 2x15´ / 5´
Beautiful weather!
Stomach problems slowed me down on the second one.
3 PM

Warm-Up/Down 1:00 [1] 0.21 km (4:46 / km)
ahr:134 max:147 shoes: NB 1500

Stomach said no, so walked back which was okay..
4 PM

Stretching (+Blackroll) 10:00 [0]

Tuesday Feb 13 #

Note
slept:6.5

5 PM

Running 50:50 [2] 11.8 km (4:18 / km) +45m 4:14 / km
ahr:151 max:161 shoes: NB 1500

Easy Run Phönixsee

Wanted to run a little bit faster but have been busy all day so just let my legs choose. Enjoyed a nice sunset though.
5 strides afterwards.
7 PM

Stretching (+Blackroll ) 10:00 [0]

Monday Feb 12 #

Note
slept:6.0

4 PM

Running 1:00:26 [1] 13.54 km (4:28 / km) +55m 4:22 / km
ahr:148 max:162 shoes: NB 1500

Easy/Regenerative Run Phönixsee

6 PM

Stretching (+Blackroll ) 10:00 [0]


Strength 10:00 [3]


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