Training Log Archive: ColinKoIn the 30 days ending Nov 30, 2017:
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Thursday Nov 30, 2017 #
Note
slept:7.0
Running 54:45 [1] 11.4 km (4:48 / km) +147m 4:31 / km
ahr:150 max:164 shoes: Nike Wildhorse Zoom
Felt a bit tired mainly because I kind of directly started running after coming back from work..
Stretching (+Blackroll) 5:00 [0]
Wednesday Nov 29, 2017 #
Note
slept:8.5
Running 41:05 [3] 10.18 km (4:02 / km) +35m 3:58 / km
ahr:166 max:176 shoes: Nike Streak LT3
Legs were smooth. Again in the beginning I felt my knee no pain though..probably going to the doctor soon. Anyway my new stuff from Odlo came today and wanted to direcetly wear it so in addition to that I thought let´s go for the Streak´s! So yeah Odlo makes pretty nice products!
Stretching (+Blackroll) 10:00 [0]
Tuesday Nov 28, 2017 #
Note
slept:7.0
Running 1:10:11 [4] 16.55 km (4:14 / km) +237m 3:57 / km
ahr:171 max:185 shoes: NB 1500
Nice session! Shortly felt my right knee again after 1k and thought in couple of minutes I need to stop but went away quickly (luckily!). As planned I played with the pace, got some Strava segements and also had a lot of fun.
The best part though was when I was running down the street and some old grandpa drove past me in his Mercedes while listing to EDM as loud as possible..
Stretching (+Blackroll) 10:00 [0]
Monday Nov 27, 2017 #
Note
slept:7.5
Running 45:55 [1] 9.74 km (4:43 / km) +35m 4:38 / km
ahr:152 max:161 shoes: Nike Wildhorse Zoom
Stretching (+Blackroll ) 10:00 [0]
Sunday Nov 26, 2017 #
Note
slept:5.0
Orienteering 35:00 [2] 6.0 km (5:50 / km) +70m 5:31 / km
shoes: Inov8 X-212
Saturday Nov 25, 2017 #
Note
slept:5.5
Running 6:31 [2] 1.43 km (4:33 / km) +7m 4:27 / km
shoes: NB 1500
Orienteering 1:03:33 [2] ** 6.94 km (9:09 / km) +294m 7:33 / km
ahr:148 max:170 14c shoes: Inov8 X-212
WU | CD 5:40 [2] 1.31 km (4:20 / km) +2m 4:18 / km
shoes: Inov8 X-212
Orienteering 14:31 [4] 3.49 km (4:10 / km) +25m 4:01 / km
ahr:178 max:185 17c shoes: Inov8 X-212
There was no dark green/olive to trespass.. but didn´t knew that and wasn´t sure while running so kept it safe but therefore lost a bit some routes..
Almost lost my map while falling down on a wooden bridge (to 11.).
All in all quite okay.
https://drive.google.com/open?id=1k9QjybTLRA6XdaSK...
WU | CD 11:38 [1] 2.1 km (5:32 / km) +25m 5:14 / km
shoes: Inov8 X-212
Friday Nov 24, 2017 #
Note
slept:7.5
WU BBA 10:49 [1] 2.24 km (4:50 / km) +10m 4:43 / km
ahr:133 max:159 shoes: Nike Wildhorse Zoom
ABC 5:00 [2]
shoes: Nike Wildhorse Zoom
Stretching (+Blackroll ) 5:00 [0]
WU | CD 4:41 [1] 1.02 km (4:35 / km) +11m 4:21 / km
shoes: VJ Bold 7
Orienteering 39:20 [1] 3.67 km (10:43 / km) +137m 9:02 / km
ahr:136 max:173 shoes: VJ Bold 7
No focus, no concentration -> messed it up fully and quit..
Thursday Nov 23, 2017 #
Note
slept:5.5
Running 45:35 [1] 10.17 km (4:29 / km) +40m 4:24 / km
ahr:153 max:162 shoes: NB 1500
Well I definitly can get used to running in shorts and longsleeves all winter!
Was tired from work today so yeah legs were kind of light but slow..
Stretching (+Blackroll ) 10:00 [0]
Wednesday Nov 22, 2017 #
Note
slept:8.0
Running 1:20:21 [3] 19.97 km (4:01 / km) +90m 3:56 / km
ahr:165 max:185 shoes: NB 1500
Bam! So the run was pretty nice but first: what is going on with the weather?! On Monday it’s almost freezing and today I run in shorts and it’s almost to warm in a long sleeve..
Stretching (+Blackroll) 10:00 [0]
Tuesday Nov 21, 2017 #
Note
slept:5.75
Alternative 45:00 [3]
I am definitely more motivated doing strength and stuff in a gym but my two favorite things there were still the cycle and treadmill!
Running 1:03:01 [1] 13.44 km (4:41 / km) +199m 4:22 / km
shoes: Nike Wildhorse Zoom
Tabata (=8x20"/10") at the end.
Stretching (+Blackroll ) 10:00 [0]
Monday Nov 20, 2017 #
Note
slept:6.5
Note
Sunday Nov 19, 2017 #
Note
slept:6.5
Orienteering 1:51:20 [2] ** 16.44 km (6:46 / km) +214m 6:21 / km
22c shoes: Inov8 X-212
We ran in a group of 4. Some good conversations about orienteering (youth devolpment in Germany, etc.). Really enjoyed just running crosswise!
Saturday Nov 18, 2017 #
Note
slept:5.5
WU | CD 4:05 [1] 0.66 km (6:11 / km) +6m 5:55 / km
shoes: VJ Bold 7
Orienteering 1:16:13 [2] ** 9.7 km (7:51 / km) +117m 7:25 / km
25c shoes: VJ Bold 7
Running 29:10 [2] 4.94 km (5:54 / km) +54m 5:36 / km
shoes: VJ Bold 7
Strength 45:00 [3]
(Total time was about 2,5h)
Friday Nov 17, 2017 #
WU | CD 7:21 [1] 1.3 km (5:39 / km) +2m 5:37 / km
shoes: Nike Streak LT3
Running 34:22 [4] 9.4 km (3:39 / km) +104m 3:28 / km
shoes: Nike Streak LT3
Arrived late because a bus driver just drove past me which led to me not getting the train and therefore arriving a bit to much on time in Paderborn..
So was a bit busy before the start and stomach wasn´t that ready.
At the start line the motivation suddenly got very high and was just fun running through the city (stairs, corners and stuff gave it a sprint like feeling!). But on the third of five loops my stomach started to hurt a bit..reduced speed a bit. In the end pretty happy about my performance, legs and body are working fine!
WU | CD 6:25 [1] 1.17 km (5:29 / km)
shoes: Nike Streak LT3
Thursday Nov 16, 2017 #
Note
(rest day)
Wednesday Nov 15, 2017 #
Running 1:20:21 [3] 19.41 km (4:08 / km) +90m 4:03 / km
shoes: NB 1500
Same time again. The beginning felt slower and somehow a bit hard but the tempo part was surprisingly good!
Stretching (+Blackroll) 10:00 [0]
Tuesday Nov 14, 2017 #
Running 52:10 [1] 11.2 km (4:39 / km) +129m 4:24 / km
With Dean. It’s dark in the forest without a light.
Stretching (+Blackroll ) 10:00 [0]
Strength 10:00 [3]
Monday Nov 13, 2017 #
Running 44:04 [2] 10.2 km (4:19 / km) +35m 4:15 / km
shoes: NB 1500
Legs were good but got stomach pain towards the end..
Sunday Nov 12, 2017 #
Running 1:25:21 [2] 17.62 km (4:51 / km) +482m 4:16 / km
shoes: Inov8 X-212
Just love running. Was wet and cold outside but simply enjoyed every second!
4 Strides afterwards.
Saturday Nov 11, 2017 #
Running (BBA ) 1:02:01 [1] 13.09 km (4:44 / km) +163m 4:28 / km
shoes: Nike Wildhorse Zoom
Stretching (+Blackroll ) 10:00 [0]
Strength 6:00 [3]
Friday Nov 10, 2017 #
Running 45:54 [1] 10.35 km (4:26 / km) +35m 4:22 / km
shoes: Nike Wildhorse Zoom
Never start your GPS watch without signal, the result will confuse you.
Stretching (+Blackroll) 10:00 [0]
Strength 10:00 [3]
Thursday Nov 9, 2017 #
Cycling 1:01:44 [2]
Wednesday Nov 8, 2017 #
Running 1:20:21 [3] 19.41 km (4:08 / km) +85m 4:03 / km
shoes: NB 1500
Was fun. Legs are really working fine. Tempo was good, could have been faster but also wasn’t too hard..
Also Strava showed me that I did that same lap in july in the exact same time!
Stretching (+Blackroll ) 10:00 [0]
Tuesday Nov 7, 2017 #
Running 45:00 [2] 10.4 km (4:20 / km) +35m 4:15 / km
shoes: NB 1500
With Dean and Phillip. Felt the terrain running from the weekend but all in all the legs are feeling really good. The body still needs a bit to adapt to scheduled training and colder temperatures.. motivated!
Also started with strides afterwards! (3 so far)
Stretching (+Blackroll ) 10:00 [0]
Strength 10:00 [3]
Monday Nov 6, 2017 #
Note
(rest day)
Sunday Nov 5, 2017 #
WU BBA 13:31 [1] 2.47 km (5:28 / km) +20m 5:16 / km
shoes: Nike Wildhorse Zoom
ABC 5:00 [2]
shoes: Nike Wildhorse Zoom
Stretching 5:00 [0]
Orienteering 50:16 [3] *** 7.24 km (6:57 / km) +92m 6:32 / km
shoes: VJ Bold 7
WU | CD 3:03 [1] 0.59 km (5:10 / km) +3m 5:02 / km
shoes: VJ Bold 7
Saturday Nov 4, 2017 #
Orienteering (BBA) 21:20 [2] ** 4.92 km (4:20 / km) +36m 4:11 / km
19c shoes: Nike Wildhorse Zoom
Ran alone with out any controls. Easy morning run, was still fun tough.
Map with Route
ABC 5:00 [2]
shoes: Nike Wildhorse Zoom
Stretching 5:00 [0]
Orienteering 54:56 [3] ** 9.27 km (5:56 / km) +222m 5:18 / km
18c shoes: VJ Bold 7
Orienteering 55:09 [4] *** 12.0 km (4:36 / km) +296m 4:05 / km
30c shoes: VJ Bold 7
WU | CD 12:05 [1] 2.38 km (5:05 / km) +30m 4:47 / km
shoes: Nike Wildhorse Zoom
Friday Nov 3, 2017 #
Running 25:00 [2] 6.43 km (3:53 / km) +32m 3:48 / km
shoes: Nike Streak LT3
Wanted to wear the streaks, so went out and enjoyed the weather. Body and legs are feeling good, it’s all coming into training mode again.
Thursday Nov 2, 2017 #
Running 42:24 [1] 9.76 km (4:21 / km) +25m 4:17 / km
shoes: NB 1500
Stretching (+Blackroll ) 10:00 [0]
Strength 6:00 [3]
Wednesday Nov 1, 2017 #
Note
Running 41:28 [3] 10.2 km (4:04 / km) +25m 4:01 / km
shoes: NB 1500
Legs obviously were fine. Body isn´t yet used to training again. (obviously)
So everything nice and smooth, was fun running again, just dressed up to warm!
Stretching (+Blackroll ) 10:00 [0]