Training Log: ColinKo
In the last 7 days:
| activity | # | time | miles | km | +m | |||||||
| Running | 7 | 5:25:16 | 45.24 | (7:11) | 72.8 | (4:28) | 862 | |||||
| Warm-Up/Down | 6 | 1:30:36 | 11.94 | (7:35) | 19.21 | (4:43) | 231 | |||||
| Stretching | 8 | 1:15:00 | ||||||||||
| Warm-Up BBA | 4 | 1:12:21 | 9.26 | (7:49) | 14.9 | (4:51) | 52 | |||||
| ABC | 6 | 48:00 | ||||||||||
| Total | 19 | 10:11:13 | 66.43 | 106.91 | 1145 | |||||||
| [1-5] | 16 | 8:56:13 | ||||||||||
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Wednesday Aug 23 #
Warm-Up BBA 20:40 [1] 4.25 km (4:52 / km) +15m 4:47 / km
shoes: Nike Wildhorse Zoom
ABC 7:00 [2]
shoes: Nike Wildhorse Zoom
Stretching (+Blackroll) 10:00 [0]
Warm-Up/Down 16:51 [2] 3.6 km (4:41 / km) +46m 4:24 / km
shoes: Nike Streak LT3
ABC 10:00 [3]
shoes: Nike Streak LT3
Running 40:15 [4] 10.2 km (3:57 / km)
shoes: Nike Streak LT3
5x200m / 200m // 400m // 5x1000m / 200m // 400m // 5x200m / 200m
~34" // ~59", 2:08', 3:07/3:14/3:20/3:22/3:24 // 1:07', 2:16´, ~34" // ~1:03"
Too slow!
In comparison to last time, lost on all splits..
Didn´t felt as fresh as last time and it was warmer but anyway..can´t be happy with every session.
Warm-Up/Down 15:00 [1] 2.86 km (5:15 / km) +38m 4:55 / km
shoes: Nike Streak LT3
Tuesday Aug 22 #
Warm-Up BBA 20:20 [1] 4.25 km (4:47 / km) +15m 4:42 / km
shoes: Nike Wildhorse Zoom
ABC 7:00 [2]
shoes: Nike Wildhorse Zoom
Stretching (+Blackroll ) 10:00 [0]
Running 54:45 [1] 11.72 km (4:40 / km) +137m 4:25 / km
shoes: NB 1500
Always in the comfort zone of running speed. Planned on running faster towards the end but instead enjoyed the summer day coming slowly to a end..
Stretching (+Blackroll ) 10:00 [0]
Monday Aug 21 #
Warm-Up BBA 20:20 [1] 4.16 km (4:53 / km) +15m 4:48 / km
shoes: Nike Wildhorse Zoom
Running 47:37 [2] 11.23 km (4:14 / km) +54m 4:08 / km
shoes: NB 1500
Felt good.
Stretching (+Blackroll ) 10:00 [0]
Sunday Aug 20 #
Running 1:30:13 [1] 18.39 km (4:54 / km) +437m 4:23 / km
shoes: Nike Wildhorse Zoom
With Christoph and Düse.
Warm-Up/Down 23:32 [2] 5.28 km (4:27 / km) +58m 4:14 / km
shoes: NB 1500
ABC 10:00 [2]
shoes: NB 1500
Running 10:32 [4] 2.3 km (4:35 / km)
shoes: NB 1500
Warm-Up/Down 6:46 [1] 1.45 km (4:40 / km) +7m 4:33 / km
shoes: NB 1500
Stretching (+Blackroll ) 10:00 [0]
Saturday Aug 19 #
Running (BBA) 45:15 [1] 9.86 km (4:35 / km) +36m 4:30 / km
shoes: NB 1500
Legs were a bit tired. Was also quite windy so it felt like I'm moving backwards.
ABC 7:00 [2]
shoes: NB 1500
Stretching (+Blackroll ) 10:00 [0]
Friday Aug 18 #
Warm-Up BBA 11:01 [1] 2.24 km (4:55 / km) +7m 4:51 / km
shoes: Nike Wildhorse Zoom
ABC 7:00 [2]
shoes: Nike Wildhorse Zoom
Stretching (+Blackroll ) 10:00 [0]
Warm-Up/Down 16:36 [2] 3.54 km (4:41 / km) +75m 4:14 / km
shoes: VJ Bold 7
Running 36:39 [4] 9.1 km (4:02 / km) +198m 3:38 / km
shoes: VJ Bold 7
4x2km / 2'
Warm-Up/Down 11:51 [1] 2.48 km (4:47 / km) +7m 4:43 / km
shoes: VJ Bold 7
Stretching (+Blackroll ) 5:00 [0]
Recent Weeks:
| Week Ending | Training hours by intensity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| Aug 27 | | ||||||||||
| Aug 20 | | ||||||||||
| Aug 13 | | ||||||||||
| Aug 6 | | ||||||||||
| Jul 30 | |
| Week Ending | Training hours by activity | ||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 12 | ||||||||||||
| Aug 27 | | ||||||||||||
| Aug 20 | | ||||||||||||
| Aug 13 | | ||||||||||||
| Aug 6 | | ||||||||||||
| Jul 30 | |
| Week Ending | Training kilometers by activity | |||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 130 | |||||||||||||
| Aug 27 | | |||||||||||||
| Aug 20 | | |||||||||||||
| Aug 13 | | |||||||||||||
| Aug 6 | | |||||||||||||
| Jul 30 | |
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