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Training Log: ColinKo

In the last 7 days:

activity # timemileskm+m
  Running7 5:25:16 45.24(7:11) 72.8(4:28) 862
  Warm-Up/Down6 1:30:36 11.94(7:35) 19.21(4:43) 231
  Stretching 8 1:15:00
  Warm-Up BBA4 1:12:21 9.26(7:49) 14.9(4:51) 52
  ABC6 48:00
  Total19 10:11:13 66.43 106.91 1145
  [1-5]16 8:56:13
«
2:31
0:00
FrSaSuMoTuWeTh

Wednesday Aug 23 #

8 AM

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]

3 PM

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

Including 3 increases
4 PM

Running 40:15 [4] 10.2 km (3:57 / km)
shoes: Nike Streak LT3

Track Session Rote Erde

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.

5 PM

Warm-Up/Down 15:00 [1] 2.86 km (5:15 / km) +38m 4:55 / km
shoes: Nike Streak LT3

Tuesday Aug 22 #

10 AM

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]

7 PM

Running 54:45 [1] 11.72 km (4:40 / km) +137m 4:25 / km
shoes: NB 1500

Easy Run Phönix - Aplerbecker Wald

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..
8 PM

Stretching (+Blackroll ) 10:00 [0]

Monday Aug 21 #

9 AM

Warm-Up BBA 20:20 [1] 4.16 km (4:53 / km) +15m 4:48 / km
shoes: Nike Wildhorse Zoom

3 PM

Running 47:37 [2] 11.23 km (4:14 / km) +54m 4:08 / km
shoes: NB 1500

Easy/Normal Run Phönixsee

Felt good.
4 PM

Stretching (+Blackroll ) 10:00 [0]

Sunday Aug 20 #

11 AM

Running 1:30:13 [1] 18.39 km (4:54 / km) +437m 4:23 / km
shoes: Nike Wildhorse Zoom

Easy hilly long Run Teutoburger Wald

With Christoph and Düse.
6 PM

Warm-Up/Down 23:32 [2] 5.28 km (4:27 / km) +58m 4:14 / km
shoes: NB 1500

7 PM

ABC 10:00 [2]
shoes: NB 1500

Running 10:32 [4] 2.3 km (4:35 / km)
shoes: NB 1500

10x100m sprints

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 #

9 AM

Running (BBA) 45:15 [1] 9.86 km (4:35 / km) +36m 4:30 / km
shoes: NB 1500

Regenerative Run Phönixsee

Legs were a bit tired. Was also quite windy so it felt like I'm moving backwards.
10 AM

ABC 7:00 [2]
shoes: NB 1500

Stretching (+Blackroll ) 10:00 [0]

Friday Aug 18 #

8 AM

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]

3 PM

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

Tempo Runs Aplebecker - Schwerter Wald

4x2km / 2'
4 PM

Warm-Up/Down 11:51 [1] 2.48 km (4:47 / km) +7m 4:43 / km
shoes: VJ Bold 7

5 PM

Stretching (+Blackroll ) 5:00 [0]

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