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Training Log Archive: ColinKo

In the 7 days ending Jan 26:

activity # timemileskm+m
  Running7 6:07:34 51.48(7:08) 82.85(4:26) 743
  Orienteering1 57:35 5.79(9:57) 9.32(6:11) 14818c
  Strength1 40:00
  Warm-Up/Down2 37:04 4.27(8:41) 6.87(5:24) 56
  Warm-Up BBA1 19:11 2.57(7:29) 4.13(4:39) 10
  Stationary Bike1 5:00
  Total10 8:46:24 64.1 103.17 95818c

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MoTuWeThFrSaSu

Sunday Jan 26 #

9 AM

Running (ELR) 1:48:13 [1] 22.35 km (4:50 / km) +268m 4:34 / km
shoes: Nvii XXC

Potsdam

Saturday Jan 25 #

10 AM

Orienteering 57:35 [1] 9.32 km (6:11 / km) +148m 5:43 / km
18c shoes: Forest 1.2

Easy-O, Potsdam


Warm-Up/Down 11:43 [1] 2.68 km (4:22 / km) +1m 4:22 / km
shoes: Nvii XXC


3 PM

Warm-Up/Down 12:21 [1] 2.15 km (5:45 / km) +26m 5:26 / km
shoes: Forest 1.2

Running 30:00 [4] 6.71 km (4:28 / km) +129m 4:05 / km
shoes: Forest 1.2

Cross Intervals

5x Loops.

Warm-Up/Down 13:00 [1] 2.04 km (6:22 / km) +30m 5:56 / km
shoes: Forest 1.2

Friday Jan 24 #

Note
(rest day)

Thursday Jan 23 #

7 AM

Running (BBA) 51:15 intensity: (46:15 @1) + (5:00 @4) 11.69 km (4:23 / km) +64m 4:16 / km
shoes: Hoka Mach

ER + Tabata
5 PM

Running (ESR) 32:55 [1] 7.42 km (4:26 / km) +37m 4:20 / km
shoes: Hoka Cavu

Wednesday Jan 22 #

12 PM

Running 52:00 intensity: (32:00 @1) + (20:00 @4) 12.99 km (4:00 / km) +98m 3:51 / km
shoes: Nike Streak 6

ER + Mona Fartlek

Tuesday Jan 21 #

7 AM

Warm-Up BBA 19:11 [1] 4.13 km (4:39 / km) +10m 4:35 / km
shoes: Hoka Mach

2 PM

Running (ER) 56:35 [2] 13.63 km (4:09 / km) +107m 4:00 / km
shoes: Hoka Cavu

Quality sunshine time.

Monday Jan 20 #

8 AM

Running (BBA) 36:36 [1] 8.05 km (4:33 / km) +39m 4:26 / km
shoes: Hoka Mach

Legs and body feel quite well after that weekend.
3 PM

Stationary Bike 5:00 [1]

Strength 40:00 [3]

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