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Training Log Archive: ColinKo

In the 7 days ending Sep 30, 2018:

	activity	#	time	miles		km		+m
	Running	4	2:50:44	25.17	(6:47)	40.51	(4:13)	480
	Orienteering	3	1:59:34	14.22	(8:25)	22.88	(5:14)	818	46c
	WU \| CD	7	1:32:36	11.87	(7:48)	19.11	(4:51)	229
	WU BBA	4	1:10:25	9.6	(7:20)	15.45	(4:33)	46
	Stretching	6	40:00
	Alternative	1	30:00
	Total	21	8:43:19	60.86		97.95		1573	46c
	[1-5]	17	8:03:19
averages - sleep:7.4

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Sunday Sep 30, 2018 #

9 AM

WU | CD 10:04 [1] 1.46 km (6:54 / km) +14m 6:35 / km

Already felt not that perfect physically..

10 AM

Orienteering 48:18 [3] ** 7.0 km (6:54 / km) +380m 5:26 / km
16c

Germany Cup - 1.Leg Hofheim

Got a headache on the way to the first control..got lost there and then more or less ran the rest (well the whole course) slowly til I finally got over the finish line.

Saturday Sep 29, 2018 #

Note
slept:7.5

9 AM

WU BBA 14:16 [1] 3.09 km (4:37 / km) +22m 4:28 / km
shoes: Adidas Adios

2 PM

WU | CD 12:48 [2] 2.4 km (5:20 / km) +24m 5:05 / km
shoes: VJ Bold 9

3 PM

Orienteering 58:47 [5] ** 12.6 km (4:40 / km) +375m 4:04 / km
14c shoes: VJ Bold 9

DM-Lang Hofheim

4 PM

WU | CD 11:34 [1] 1.97 km (5:52 / km) +36m 5:23 / km
shoes: VJ Bold 9

With Marvin.

Friday Sep 28, 2018 #

Note
slept:7.5

8 AM

WU BBA 19:00 [1] 4.11 km (4:37 / km) +12m 4:33 / km
shoes: Hoka M Mach

9 AM

Stretching (+Blackroll ) 5:00 [0]

4 PM

WU | CD 12:20 [1] 2.59 km (4:46 / km) +16m 4:37 / km
shoes: Adidas Adios

Orienteering 12:29 [4] ** 3.28 km (3:48 / km) +63m 3:28 / km
16c shoes: Adidas Adios

DPT Sprint Eppstein

5 PM

WU | CD 11:57 [1] 2.49 km (4:48 / km) +51m 4:21 / km
shoes: Adidas Adios

Thursday Sep 27, 2018 #

Note
slept:7.5

9 AM

WU BBA 19:12 [1] 4.11 km (4:40 / km)
shoes: Hoka M Mach

2 PM

Running 40:20 [3] 10.18 km (3:58 / km) +35m 3:54 / km
shoes: Adidas Adios

Easy/Normal Run Phönixsee

Including 5x1´/90"
The first 4k with Fight.

Stretching (+Blackroll) 5:00 [0]

Wednesday Sep 26, 2018 #

Note
slept:8.5

8 AM

WU BBA 17:57 [1] 4.14 km (4:20 / km) +12m 4:16 / km
shoes: Hoka M Mach

9 AM

Stretching (+Blackroll) 5:00 [0]

1 PM

Running 55:00 [1] 11.82 km (4:39 / km) +178m 4:20 / km
shoes: Hoka M Mach

Easy Run Wald

2 PM

Stretching (+Blackroll ) 5:00 [0]

4 PM

Alternative 30:00 [2]

Bouldering with V.S.
("Effective time"; been there for about 1,5h)

Tuesday Sep 25, 2018 #

Note
slept:7.0

4 PM

WU | CD 15:15 [1] 3.58 km (4:16 / km) +76m 3:51 / km
shoes: Salomon S/Lab Sense 6

5 PM

Running 33:00 [4] 8.33 km (3:58 / km) +232m 3:29 / km
shoes: Salomon S/Lab Sense 6

Tempo Runs Wald

5x5‘/2‘ Nothing more to add then that it worked out well.
How I miss it!

WU | CD 18:38 [1] 4.62 km (4:02 / km) +12m 3:59 / km
shoes: Salomon S/Lab Sense 6

I know that this was actually to was but I just let my legs do what they wanted plus it was almost only downhill.
Also the weather was really nice..

6 PM

Stretching (+Blackroll ) 10:00 [0]

Monday Sep 24, 2018 #

Note
slept:6.5

5 PM

Running 42:24 [1] 10.18 km (4:10 / km) +35m 4:06 / km
shoes: Hoka M Mach

Easy Run Phönixsee

First day where I really feel healthy/normal again. Legs were feeling really smooth, no work needed, just enjoyed the flow!
Autumn seems to be here now as well..

Stretching (+Blackroll ) 10:00 [0]

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