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Training Log Archive: ColinKo

In the 7 days ending Aug 4:

activity # timemileskm+m
  Running6 4:59:34 43.27(6:55) 69.64(4:18) 546
  Warm-Up BBA3 1:17:53 10.45(7:27) 16.82(4:38) 61
  Warm-Up/Down1 15:15 2.22(6:53) 3.57(4:17) 11
  ABC1 10:00
  Strength1 10:00
  Total10 6:52:42 55.94 90.02 618
averages - sleep:7.2

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MoTuWeThFrSaSu

Sunday Aug 4 #

Note
slept:8.0

8 AM

Running (BBA ) 1:22:55 [1] 18.55 km (4:28 / km) +81m 4:22 / km
shoes: NB 1400

Long Easy Run

Last 11’ faster. Nice longer run again. Felt my legs a bit in the beginning but got soon in a good flow, at the same time I also got quite bored.
5 PM

Running 29:15 [1] 6.57 km (4:27 / km) +63m 4:15 / km
shoes: NB 1400

Easy

ABC 10:00 [1]

6 PM

Strength 10:00 [3]

Saturday Aug 3 #

Note
slept:6.5

8 AM

Warm-Up BBA 27:52 [1] 6.33 km (4:24 / km) +26m 4:19 / km
ahr:131 max:157 shoes: Hoka Mach

1 PM

Warm-Up/Down 15:15 [1] 3.57 km (4:17 / km) +11m 4:13 / km
shoes: Nike Streak 6

Running 20:32 [4] 6.04 km (3:24 / km) +77m 3:12 / km
shoes: Nike Streak 6

Intervals Phönixsee

4x4’ // 90”
Kinda slow actually, overall good flow but am just not fast right now. Eager to work on that for sure!

Running 14:04 [1] 3.22 km (4:22 / km) +10m 4:18 / km
shoes: Nike Streak 6

Friday Aug 2 #

Note
slept:7.5

7 AM

Warm-Up BBA 19:09 [1] 4.2 km (4:33 / km) +10m 4:30 / km
ahr:137 max:152 shoes: Hoka Mach

1 PM

Running 1:00:01 [1] 13.45 km (4:28 / km) +194m 4:10 / km
ahr:148 max:165 shoes: Nvii XXC

ER

Thursday Aug 1 #

Note
slept:6.5

7 PM

Running 40:40 [2] 10.15 km (4:00 / km) +53m 3:54 / km
ahr:146 max:170 shoes: Hoka Mach

NR Phönixsee

Wednesday Jul 31 #

Note
slept:6.5

7 AM

Warm-Up BBA 30:52 [1] 6.28 km (4:55 / km) +25m 4:49 / km
ahr:146 max:157 shoes: Hoka Mach

Tuesday Jul 30 #

Note
slept:8.0

Monday Jul 29 #

Note
slept:7.5

6 PM

Running 52:07 [1] 11.66 km (4:28 / km) +67m 4:21 / km
ahr:151 max:160 shoes: Hoka Cavu

ER Phönixsee

Calves and hip muscles didn’t feel so ready yet..

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