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Training Log Archive: ColinKo

In the 7 days ending Jul 8, 2018:

	activity	#	time	miles		km		+m
	Running	5	3:35:18	31.39	(6:52)	50.51	(4:16)	455
	Stretching	5	45:00
	WU \| CD	2	33:11	4.64	(7:09)	7.47	(4:27)	118
	Strength	1	30:00
	Orienteering	1	28:48	3.54	(8:08)	5.7	(5:03)	35
	Cycling	1	10:00
	ABC	1	5:00
	Total	12	6:07:17	39.57		63.68		608
	[1-5]	8	5:22:17
averages - sleep:6.9

1:17

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Sunday Jul 8, 2018 #

Note
slept:8.0

10 AM

Orienteering 28:48 [2] 5.7 km (5:03 / km) +35m 4:54 / km
shoes: Invo8 X-212

Easy O Model Event

Some controls, some in competetion speed. Feeling good and ready but the weather will make it tough and sweaty.

Saturday Jul 7, 2018 #

Note
slept:6.0

Plus about 50min airplane napping
—> Budapest
#JWOC2018

4 PM

Running 29:30 [1] 6.99 km (4:13 / km) +8m 4:12 / km
shoes: Hoka M Mach

Easy Run Kecskemét

With Anton S. Plus some minutes of ABC.

5 PM

Stretching (+Blackroll ) 10:00 [0]

Friday Jul 6, 2018 #

Note
slept:7.0

8 AM

Running 42:14 [2] 9.73 km (4:20 / km) +35m 4:16 / km
shoes: NB 1500

Easy Run Phönixsee

With Tabata (10x20“/10“) towards the end. Calf’s felt a bit tight today.

9 AM

Stretching (+Blackroll ) 10:00 [0]

Thursday Jul 5, 2018 #

Note
slept:7.0

8 AM

Running 1:04:37 [1] 15.17 km (4:16 / km) +106m 4:07 / km
shoes: Hoka M Mach

Easy Run Rombergpark

Before lectures. Legs were smooth as butter.
With an old friend from running back then when I was running 1k as a kid. Talked all the time about sports as he is a „pro“ triathlete. Super fun.

Wednesday Jul 4, 2018 #

Note
slept:6.0

5 PM

WU | CD 16:00 [2] 3.6 km (4:27 / km) +76m 4:01 / km
shoes: Salomon S/Lab Sense 6

Running 33:57 [4] 8.51 km (3:59 / km) +282m 3:25 / km
shoes: Salomon S/Lab Sense 6

Forest Intervals Aplerbecker-Schwerter Wald

5x(3‘/90“, 1‘/90“)
Felt a bit unmotivated and tired of the day at warm up but managed to turn it all into an good Training Mode. Air was humid and was a hot day anyway. All together super happy that the last hard session is over and only fun is coming up. And of course finally JWOC! Feeling really ready and super motivated!
#gohardorgohome

6 PM

WU | CD 17:11 [1] 3.87 km (4:26 / km) +42m 4:13 / km
shoes: Salomon S/Lab Sense 6

7 PM

Stretching (+Blackroll ) 10:00 [0]