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Training Log: ColinKo

In the last 7 days:

activity # timemileskm+m
  Running4 3:13:15 30.12(6:25) 48.48(3:59) 149
  Warm-Up BBA6 2:13:31 18.88(7:04) 30.39(4:24) 43
  Warm-Up/Down4 1:44:29 14.8(7:03) 23.82(4:23) 95
  Orienteering3 30:01 5.18(5:48) 8.34(3:36) 82
  Total13 7:41:16 68.99(6:41) 111.02(4:09) 369
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Saturday Jul 11 #

10 AM

Warm-Up/Down 10:53 [1] 2.34 km (4:39 / km) +8m 4:34 / km
shoes: Nvii XXC

Orienteering 9:16 [4] 2.49 km (3:43 / km) +42m 3:26 / km
shoes: Nvii XXC

Knockout-Sprint Quali

Warm-Up/Down 10:10 [1] 2.21 km (4:36 / km) +6m 4:32 / km
shoes: Nvii XXC

1 PM

Warm-Up/Down 8:58 [1] 2.02 km (4:27 / km) +4m 4:24 / km
shoes: Nvii XXC

Orienteering 6:24 [4] 1.84 km (3:28 / km) +11m 3:22 / km
shoes: Nvii XXC

Knockout-Sprint Quarter

Warm-Up/Down 9:13 [1] 2.02 km (4:34 / km) +1m 4:33 / km
shoes: Nvii XXC

Warm-Up/Down 9:52 [1] 2.3 km (4:18 / km)
shoes: Nvii XXC

Orienteering 7:00 [4] 1.97 km (3:33 / km) +11m 3:27 / km
shoes: Nvii XXC

Knockout-Sprint Semi

Warm-Up/Down 6:21 [1] 1.36 km (4:41 / km) +28m 4:15 / km
shoes: Nvii XXC

4 PM

Warm-Up/Down 9:18 [1] 1.94 km (4:48 / km) +10m 4:40 / km
shoes: Nvii XXC

Orienteering 7:21 [4] 2.03 km (3:38 / km) +19m 3:28 / km
shoes: Nvii XXC

Knockout-Sprint Final

Warm-Up/Down 8:00 [1] 1.72 km (4:38 / km)
shoes: Nvii XXC

Friday Jul 10 #

8 AM

Warm-Up BBA 17:38 [1] 4.01 km (4:24 / km) +3m 4:23 / km
shoes: Hoka Mach 3

12 PM

Running 49:05 intensity: (41:35 @1) + (7:30 @4) 11.59 km (4:14 / km) +19m 4:12 / km
shoes: Nike Pegasus 36

ER

Including 2x60” + 2x30” // 90”

Thursday Jul 9 #

8 AM

Warm-Up BBA 17:00 [1] 3.83 km (4:27 / km) +2m 4:26 / km
shoes: Hoka Mach 3

12 PM

Warm-Up BBA 48:05 [1] 10.92 km (4:24 / km) +30m 4:21 / km
shoes: Hoka Torrent

ER

Wednesday Jul 8 #

8 AM

Warm-Up BBA 16:53 [1] 3.89 km (4:20 / km) +1m 4:20 / km
shoes: Hoka Mach 3

1 PM

Warm-Up/Down 15:30 [1] 3.9 km (3:59 / km) +23m 3:52 / km
shoes: Nike Streak 7

Road/path 50/50, flat

Running 52:02 [4] 14.44 km (3:36 / km) +50m 3:33 / km
shoes: Nike Streak 7

Tempo Runs

4x10´// 4´

Warm-Up/Down 16:14 [1] 4.03 km (4:02 / km) +15m 3:57 / km
shoes: Nike Streak 7

Road/path 50/50, flat

Tuesday Jul 7 #

Note

Had some problems with my left foot from saturday till yesterday but luckily it went away as quickly as it came. Probably just some misstep in a curve in the BBA on saturday
7 AM

Warm-Up BBA 16:26 [1] 3.85 km (4:16 / km) +4m 4:15 / km
shoes: Hoka Mach 3

12 PM

Running 46:53 [1] 11.14 km (4:13 / km) +37m 4:08 / km
shoes: Hoka Torrent

ER

Monday Jul 6 #

8 AM

Warm-Up BBA 17:29 [1] 3.88 km (4:30 / km) +3m 4:29 / km
shoes: Hoka Mach 3

6 PM

Running 45:15 [2] 11.31 km (4:00 / km) +44m 3:55 / km
shoes: Hoka Torrent

ER

Damn, do I love running!

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