Training Log Archive: ColinKoIn the 7 days ending Jan 13, 2019:
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Sunday Jan 13, 2019 #
Note
slept:7.5
Wintertraining how I want it to work out. Still feeling my left tigh muscle a bit while running which isn´t good but also not problematic (yet), therefore will see what the doctor will tell me next week.
Overall I am feeling fine, so looking forward to more.
Note
Just looking at hours I trained about the same as 2016, and 24h less than 2017. Running kilometer were 500km less in 2018 to ´17 but also about 8000m less climb, overall pace was higher though (4:32 to 4:23).
Roughly I did for every kilometer 11m of climb in ´17 and ~9.9m in ´18. And per running session (even though that is strongly connected to how I was logging it) I did 10k in ´18 and 11k in ´17 per session.
Hard to directly compare and set the values on the same level, plus of course there is some error-part in every logged in value from my side and the gps-data itself. Still it´s obvious that I trained noticeably more hours and kilometers in ´17 than ´18. I haven´t really figured out the reasons for that if there even are any special reasons. I have been more sick in 2018 and also did a longer training break but still I would be below the ´17 data.
So far my believe is that in 2018 overall training consistency paid out and maybe the training was more effective (for which I can´t find real supportive reasons), so consistency (next to the necessary amount of qualtiy, quantity and recovery) and getting older are my main reasons for improvement this year I would argue. Either way I am still wondering and also am a bit confused about those distinctive differences.
Running (BBA) 1:31:31 [1] 17.93 km (5:06 / km) +265m 4:45 / km
shoes: Hoka M Mach
Stretching (+Blackroll ) 10:00 [0]
Saturday Jan 12, 2019 #
Note
slept:7.0
WU | CD 9:06 [1] 1.95 km (4:40 / km) +4m 4:37 / km
shoes: Nike LT3 White
Orienteering 46:34 [3] ** 10.8 km (4:19 / km) +33m 4:15 / km
27c shoes: Nike LT3 White
Very cool, old steel factory area. I am always amazed and fascinated by those huge industrial areas from the coal&steel era which shaped and characterize(d) the Ruhrgebiet! The "Ruhrpott" might not be the prettiest part in the world but it´s still ´amazing´ in its own way..
Orienteering and running weren´t so good today, didn´t really found a good flow with both. Therefore some mistakes..
Either way was great to meet (next to my coach) another ex-pro runner and talk with him. Always so interesting to talk to athletes!
WU | CD 11:34 [1] 2.42 km (4:47 / km) +16m 4:38 / km
shoes: Adidas Adios
Running 33:33 [1] 7.34 km (4:34 / km) +36m 4:28 / km
shoes: Hoka M Mach
Ending the training and great day with some extra milage and focusing on the wonderful thing of food.
Stretching (+Blackroll) 10:00 [0]
Friday Jan 11, 2019 #
Note
slept:7.0
Cycling 15:00 [2]
Strength 30:00 [3]
Stretching (+Blackroll) 5:00 [0]
Running 1:00:24 [2] 15.03 km (4:01 / km) +65m 3:56 / km
shoes: Adidas Adios
Needed the first two kilometers to get into a proper flow but from there on it went quite smoothly.
ABC 15:00 [2]
Stretching (+Blackroll ) 10:00 [0]
Thursday Jan 10, 2019 #
Note
slept:8.0
WU BBA 20:12 [1] 4.18 km (4:50 / km) +12m 4:46 / km
shoes: Hoka M Mach
Stretching (+Blackroll ) 5:00 [0]
Note
slept:1.0
Running 1:21:36 [1] 16.29 km (5:01 / km) +278m 4:37 / km
shoes: Invo8 X-212
Ran with a head-lamp, tried to run a bit more besides the trails to get a bit of cross running..Either way my thoughts drifted away and started to lose a bit focus/motivation in the middle of the run. Didn´t really notice my left thigh still somehow not completely relaxed to have a 100% perfect movement, no pain though. Anyway running was nice!
Stretching (+Blackroll) 5:00 [0]
Wednesday Jan 9, 2019 #
Note
slept:8.0
WU BBA 18:15 [1] 3.84 km (4:45 / km) +12m 4:41 / km
shoes: Hoka M Mach
Stretching (+Blackroll ) 5:00 [1]
WU | CD 22:00 [1] 5.12 km (4:18 / km) +29m 4:11 / km
shoes: Adidas Adios
Running 32:03 [4] 8.93 km (3:35 / km) +25m 3:32 / km
shoes: Adidas Adios
2’-5’-10’-5’-2’ // 2’
For the first tempo session this year/winter-training it was good. The 10´ were hard to keep the pace up but overall the speed and feeling was fine. Even though I started to really feel my left thigh muscle not perfectly being in the right place, after feeling it while strechting/blackrolling the last days..
WU | CD 16:36 [1] 3.62 km (4:35 / km) +15m 4:30 / km
shoes: Adidas Adios
Stretching (+Blackroll ) 10:00 [0]
Tuesday Jan 8, 2019 #
Note
slept:8.5
WU BBA 18:34 [1] 3.88 km (4:47 / km) +12m 4:43 / km
shoes: Hoka M Mach
Stretching (+Blackroll ) 10:00 [0]
Running 55:55 [1] 12.32 km (4:32 / km) +178m 4:14 / km
shoes: Salomon S/Lab Sense 6
Stiff legs somehow, felt my hip in the first 5´. Stopped after 2´ to do some direct strechting, luckily no problems after that..
Grey, windy and rainy.
ABC 15:00 [2]
shoes: Salomon S/Lab Sense 6
Stretching 5:00 [0]
Monday Jan 7, 2019 #
Note
slept:7.0
Running 1:00:07 [2] 14.59 km (4:07 / km) +62m 4:02 / km
shoes: Adidas Adios
Stretching (+Blackroll ) 10:00 [0]