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Training Log Archive: ColinKo

In the 7 days ending Jun 10, 2018:

	activity	#	time	miles		km		+m
	Running	7	5:26:41	45.65	(7:09)	73.46	(4:27)	753
	WU \| CD	5	58:36	7.84	(7:29)	12.61	(4:39)	56
	Stretching	6	55:00
	ABC	1	44:30	3.33	(13:22)	5.36	(8:18)	15
	Swimming	1	30:00
	Strength	1	30:00
	WU BBA	1	18:28	2.56	(7:13)	4.12	(4:29)	12
	Cycling	1	10:00
	Total	16	9:33:15	59.37		95.55		836
	[1-5]	12	8:38:15
averages - sleep:7.6

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Sunday Jun 10, 2018 #

Note
slept:8.5

11 AM

Running 1:44:41 [1] 20.38 km (5:08 / km) +326m 4:45 / km
shoes: Hoka M Mach

Long Easy/Regenerative Run Aplerbecker-Schwerter-Wald

My stomach and whole body didn´t feel that good yesterday evening. This morning a bit better. Thought a while about not running but went off anyway because I could have easily stopped and ran back at any point..
Nevertheless the run turn out great, slow (which was planned) but just a beautiful enjoyable run! Rarely felt that much better in every perspective after a run than before.

1 PM

Stretching (+Blackroll ) 10:00 [0]

Saturday Jun 9, 2018 #

Note
slept:8.0

8 AM

WU BBA 18:28 [1] 4.12 km (4:29 / km) +12m 4:25 / km
shoes: Hoka M Mach

Stretching (+Blackroll ) 10:00 [0]

2 PM

WU | CD 16:16 [1] 3.53 km (4:36 / km) +9m 4:33 / km
shoes: Nike Streak LT3

Running 15:00 [4] 4.54 km (3:18 / km) +11m 3:16 / km
shoes: Nike Streak LT3

Tempo Run Phönixsee

Running 5:00 [1] 1.12 km (4:28 / km) +3m 4:24 / km
shoes: Nike Streak LT3

3 PM

Running 19:52 [4] 5.41 km (3:40 / km) +26m 3:35 / km
shoes: Nike Streak LT3

Mona Fartlek

The first to parts worked out good but for the 30“ and 15“ the power (plus a bit of stomach pain) was missing to really push hard.
All in all nice and fine session especially with those humid conditions.

WU | CD 6:00 [1] 1.23 km (4:53 / km) +2m 4:50 / km
shoes: Nike Streak LT3

Started cool down about 30“ after but did only those 6min til I started walking the rest home because the of my stomach. Actually quite enjoyed walking home and thinking about food (ironic)

4 PM

Stretching (+Blackroll ) 5:00 [0]

Friday Jun 8, 2018 #

Note
slept:6.5 (rest day)

2 PM

Swimming 30:00 [1]

Thursday Jun 7, 2018 #

Note
slept:9.5

6 PM

WU | CD 16:00 [1] 3.43 km (4:40 / km) +16m 4:34 / km
shoes: NB 1500

Running 45:54 [4] 12.58 km (3:39 / km) +54m 3:34 / km
shoes: NB 1500

Tempo Run Phönixsee-Rombergpark

First 10mim were good and last 10-15 again as well but the middle part was a bit too much in the comfortzone. Not disappointed but definitely not quick enough (at least of what’s possible in training mode)..
Actually the legs and body felt good from start to end but in the middle I really missed the carrot.

7 PM

WU | CD 13:13 [1] 2.9 km (4:33 / km) +12m 4:28 / km
shoes: NB 1500

Was standing for two minutes before to cheer at the leading runners of local race..

Wednesday Jun 6, 2018 #

Note
slept:6.5

5 PM

Running 45:54 [1] 10.01 km (4:35 / km) +137m 4:18 / km
shoes: NB 1500

Easy Run Aplerbecker Wald

6 PM

ABC 44:30 [3] 5.36 km (8:18 / km) +15m 8:11 / km
shoes: NB 1500

5 Sets

WU | CD 7:07 [1] 1.52 km (4:41 / km) +17m 4:26 / km
shoes: NB 1500

7 PM

Stretching (+Blackroll ) 10:00 [0]

Tuesday Jun 5, 2018 #

Note
slept:8.0

Wrote down some toughts on the sprint race

5 PM

Running 58:29 [1] 12.19 km (4:48 / km) +161m 4:30 / km
shoes: Salomon S/Lab Sense 6

Regenerative Run Aplerbecker Wald

6 PM

Stretching (+Blackroll ) 10:00 [0]

Monday Jun 4, 2018 #

Note
slept:6.0

9 AM

Strength 30:00 [3]

Cycling 10:00 [1]

7 PM

Running 31:51 [1] 7.23 km (4:24 / km) +35m 4:18 / km
shoes: Hoka M Mach

Easy Run Stadtkrone

A lot to think/digest today..

Stretching (+Blackroll) 10:00 [0]

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