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Training Log Archive: ColinKo

In the 7 days ending Jun 30:

activity # timemileskm+m
  Running9 7:23:29 62.76(7:04) 101.0(4:23) 652
  Strength1 35:00
  Warm-Up BBA1 19:30 2.52(7:44) 4.06(4:48)
  ABC1 10:00
  Total11 8:27:59 65.28 105.07 652
averages - sleep:7

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MoTuWeThFrSaSu

Sunday Jun 30 #

Note
slept:7.0

1 PM

Running 16:03 [1] 3.61 km (4:27 / km) +16m 4:21 / km
ahr:153 max:163 shoes: Nike Streak LT4

Running 20:07 [4] 4.95 km (4:04 / km)
ahr:161 max:186 shoes: Nike Streak LT4

Mona Fartlek

On a shadowy path. Overall pace way slower then on last tuesday, reasons for that different ´course´ and therefore 180° turns, plus slower breaks (faster intervals also, partly because of shoe choice), and GPS might have played its part as well.
Was good, still don´t know how good though..
2 PM

Running 8:08 [1] 1.67 km (4:52 / km)
ahr:161 max:165 shoes: Nike Streak LT4

Saturday Jun 29 #

Note
slept:7.0

8 AM

Warm-Up BBA 19:30 [1] 4.06 km (4:48 / km)
ahr:140 max:154 shoes: Hoka Mach

3 PM

Running 1:00:41 [3] 14.62 km (4:09 / km) +114m 4:00 / km
ahr:168 max:187 shoes: Adidas Adios

Normal Run Phönixsee

Plus Tabata.

Friday Jun 28 #

Note
slept:7.5

4 PM

Strength 35:00 [3]

7 PM

Running 56:20 [1] 11.05 km (5:06 / km) +143m 4:47 / km
ahr:134 max:148 shoes: Hoka Cavu

Recovery Run

Plan was longer, but listening to body is wiser.

Thursday Jun 27 #

Note
slept:6.5

8 PM

Running 15:15 [1] 3.54 km (4:18 / km) +11m 4:15 / km
ahr:149 max:159 shoes: Nike Streak 6

Running 40:05 [4] 11.07 km (3:37 / km) +45m 3:33 / km
ahr:167 max:185 shoes: Nike Streak 6

Tempo Runs Phönixsee

3x10´/5`
Session is done, running is fun.
Step by step, and I will be back!

Running 21:51 [1] 4.75 km (4:36 / km) +30m 4:28 / km
ahr:140 max:154 shoes: Nike Streak 6

Wednesday Jun 26 #

12 PM

Running 52:52 [1] 11.14 km (4:45 / km) +141m 4:28 / km
ahr:150 max:161 shoes: NB 1400

Easy running not so super easy with the hot weather and bad sleep though. Ran in the middle of the day because I figured it´s hot all day and that way I can at least keep a normal eating rhythm..

Tuesday Jun 25 #

11 AM

Running 15:45 [1] 3.44 km (4:34 / km) +11m 4:30 / km
ahr:149 max:160 shoes: Nike Streak 6

Running 20:09 [4] 5.35 km (3:46 / km) +40m 3:38 / km
ahr:176 max:188 shoes: Nike Streak 6

Intervals Phönixsee

Mona Fartlek. Was quite hot but it should be about 30 in the evening as well so I went for it when I felt most ready for the session. Good flow but not very fast.

Running 20:02 [1] 3.89 km (5:09 / km) +6m 5:06 / km
ahr:162 max:167 shoes: Nike Streak 6

Water!
8 PM

Running 23:00 [1] 5.02 km (4:35 / km) +13m 4:31 / km
ahr:144 max:154 shoes: Hoka Cavu

ABC 10:00 [1]

Monday Jun 24 #

8 PM

Running 1:13:11 [2] 16.89 km (4:20 / km) +82m 4:14 / km
ahr:158 max:183 shoes: NB 1400

ER Phönixsee

Including some 10x20”/10”.

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