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Training Log Archive: ColinKo

In the 7 days ending Aug 18:

activity # timemileskm+m
  Running8 6:25:07 55.46(6:57) 89.26(4:19) 960
  Warm-Up/Down2 1:04:56 8.98(7:14) 14.45(4:30) 41
  Warm-Up BBA2 56:45 7.82(7:16) 12.58(4:31) 50
  ABC2 20:00
  Strength2 20:00
  Total12 9:06:48 72.26 116.29 1051
averages - sleep:7.2

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MoTuWeThFrSaSu

Sunday Aug 18 #

Note
slept:8.0

8 AM

Running 1:33:31 [1] 19.31 km (4:51 / km) +306m 4:29 / km

LER

The beautiful smell of a forest on a rainy day.
3 PM

Running 30:29 [1] 6.6 km (4:37 / km) +12m 4:35 / km
shoes: NB 1400

ER
4 PM

ABC 10:00 [2]

Strength 10:00 [3]

Saturday Aug 17 #

Note
slept:8.0

7 AM

Warm-Up BBA 29:00 [1] 6.27 km (4:38 / km) +25m 4:32 / km
shoes: Hoka Cavu

1 PM

Warm-Up/Down 15:00 [1] 3.48 km (4:19 / km) +12m 4:15 / km
shoes: Nike Streak 6

Really needed a minute longer after WU to start the intervals today..
Also a bit hungry before.

Running 39:12 [4] 11.06 km (3:33 / km) +117m 3:22 / km
shoes: Nike Streak 6

Intervals Phönixsee

3x(1’, 3’, 5’) //90”
Some days it’s easier, some days it’s tougher...just needed to put a bit more effort into it today. Still a good session though.

Warm-Up/Down 18:41 [1] 4.0 km (4:40 / km) +7m 4:38 / km
shoes: Nike Streak 6

Friday Aug 16 #

Note
slept:7.0 (rest day)

Did feel so super great for running longer, so taking it easy today.. even though I ran twice because I forgot my keys at the place where I did the running drills.. but everything felt better already after the running drills, so wasn´t too bad.
4 PM

Running 12:21 [1] 3.01 km (4:07 / km) +1m 4:06 / km
shoes: NB 1400

Running 11:11 [2] 2.87 km (3:54 / km)
shoes: NB 1400

ABC 10:00 [2]

5 PM

Strength 10:00 [3]

Thursday Aug 15 #

Note
slept:6.5

4 PM

Running 52:52 [1] 11.25 km (4:42 / km) +147m 4:25 / km

ER

Wednesday Aug 14 #

Note
slept:7.5

8 AM

Warm-Up BBA 27:45 [1] 6.31 km (4:24 / km) +25m 4:19 / km
shoes: Hoka Cavu

1 PM

Warm-Up/Down 16:00 [1] 3.52 km (4:33 / km) +11m 4:28 / km
shoes: Nike Streak 6

Running 43:26 [4] 12.46 km (3:29 / km) +153m 3:17 / km
shoes: Nike Streak 6

Tempo Phönixsee

30’ //5’ + 2x1k //2’
Solid session.
Big respect to Kasper Fosser!

Warm-Up/Down 15:15 [1] 3.45 km (4:25 / km) +12m 4:21 / km
shoes: Nike Streak 6

Tuesday Aug 13 #

Note
slept:7.0

4 PM

Running 47:31 [1] 11.13 km (4:16 / km) +69m 4:08 / km
shoes: Adidas Adios

ER

Wanted to run longer, got stomach problems..

Monday Aug 12 #

Note
slept:6.5

4 PM

Running 54:34 [1] 11.57 km (4:43 / km) +155m 4:25 / km
shoes: Hoka Mach

ER

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