Training Log: ColinKo
In the last 7 days:
| activity | # | time | miles | km | +m | |||||||
| Running | 5 | 2:53:49 | 24.4 | (7:08) | 39.26 | (4:26) | 181 | |||||
| Warm-Up/Down | 4 | 57:44 | 7.16 | (8:04) | 11.53 | (5:00) | 32 | |||||
| Warm-Up BBA | 2 | 49:56 | 6.91 | (7:14) | 11.12 | (4:29) | 26 | |||||
| Stretching | 4 | 35:00 | ||||||||||
| Orienteering | 2 | 21:58 | 4.16 | (5:17) | 6.7 | (3:17) | 23 | 27c | ||||
| ABC | 1 | 10:00 | 0.7 | (14:22) | 1.12 | (8:56) | ||||||
| Total | 13 | 5:48:27 | 43.33 | 69.73 | 262 | 27c | ||||||
| [1-5] | 12 | 5:13:27 | ||||||||||
| averages - sleep:7 | ||||||||||||
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| We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||
Monday Oct 22 #
Orienteering 9:17 [4] * 3.0 km (3:06 / km) +5m 3:04 / km
7c shoes: Hoka M Mach
Running 34:00 [1] 7.53 km (4:31 / km) +20m 4:27 / km
shoes: Hoka M Mach
"They are all just cooking with water"..true it is
Plus 5 strides.
Sunday Oct 21 #
Warm-Up/Down 20:00 [2] 3.23 km (6:12 / km) +2m 6:10 / km
shoes: Salomon S/Lab Sense 6
Orienteering 12:41 [5] * 3.7 km (3:26 / km) +18m 3:21 / km
20c shoes: Nike LT3 White
Warm-Up/Down 10:00 [1] 1.8 km (5:33 / km) +3m 5:31 / km
shoes: Salomon S/Lab Sense 6
Running 34:08 [1] 7.38 km (4:38 / km) +20m 4:34 / km
shoes: Hoka M Mach
Don’t know the names of the parks.. but they are quite nice for running.
Saturday Oct 20 #
Note
slept:5.5
Running 35:05 [1] 7.59 km (4:37 / km) +12m 4:35 / km
shoes: Hoka M Mach
In a park, with some other orienteers, after some long travelling time.
Friday Oct 19 #
Note
slept:7.0
Warm-Up BBA 31:30 [1] 7.02 km (4:29 / km) +16m 4:26 / km
shoes: Hoka M Mach
So next run will be in Beijing!
ABC 10:00 [2] 1.12 km (8:56 / km)
Stretching (+Blackroll) 10:00 [0]
Thursday Oct 18 #
Note
slept:7.0
Warm-Up/Down 14:54 [1] 3.65 km (4:05 / km) +11m 4:01 / km
shoes: Adidas Adios
Running 22:07 [4] 6.51 km (3:24 / km) +15m 3:22 / km
shoes: Adidas Adios
4x4‘/2‘
Could have been faster though..
Warm-Up/Down 12:50 [1] 2.85 km (4:30 / km) +16m 4:23 / km
shoes: Adidas Adios
Stretching (+Blackroll ) 10:00 [0]
Wednesday Oct 17 #
Note
slept:8.5
Warm-Up BBA 18:26 [1] 4.1 km (4:30 / km) +10m 4:27 / km
shoes: Hoka M Mach
Stretching (+Blackroll ) 10:00 [0]
Running 48:29 [1] 10.25 km (4:44 / km) +114m 4:29 / km
shoes: Hoka M Mach
Plus 4 strides.
Stretching (+Blackroll ) 5:00 [0]
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Recent Weeks:
| Week Ending | Training hours by intensity | ||||||||||
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| Oct 28 | | ||||||||||
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| Sep 30 | |
| Week Ending | Training hours by activity | ||||||||||
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| Sep 30 | |
| Week Ending | Training kilometers by activity | ||||||||||
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| 100 | ||||||||||
| Oct 28 | | ||||||||||
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