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Training Log Archive: ColinKo

In the 7 days ending Aug 19, 2018:

	activity	#	time	miles		km		+m
	Cycling	4	3:08:35	52.07	(16.6/h)	83.8	(26.7/h)	1723
	Running	4	3:00:13	25.69	(7:01)	41.35	(4:21)	508
	WU BBA	5	1:25:31	11.57	(7:23)	18.62	(4:36)	291
	Stretching	4	25:00
	ABC	3	15:00
	Strength	2	10:00
	Total	16	8:24:19	89.33		143.77		2522
	[1-5]	15	7:59:19
averages - sleep:7.7

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Sunday Aug 19, 2018 #

Note
slept:8.5 (rest day)

9 AM

WU BBA 19:01 [1] 4.07 km (4:40 / km) +139m 3:59 / km
shoes: Salomon S/Lab Sense 6

Tomorrow starts scheduled training again!
Feeling ready, head and body feeling mostly recovered.
Motivated for the upcoming competitions and trainings sessions. September is full with competitions so I will try to find a good balance between racing and enjoying, all leading up to JEC!

Saturday Aug 18, 2018 #

Note
slept:8.5

9 AM

WU BBA 19:46 [1] 4.05 km (4:53 / km) +124m 4:14 / km
shoes: Salomon S/Lab Sense 6

ABC 5:00 [2]
shoes: Salomon S/Lab Sense 6

2 PM

Cycling 24:34 [3] 10.84 km (26.5 kph) +320m

Mountainbike

Hardware store and back for my dad

3 PM

Cycling 32:17 [3] 15.64 km (29.1 kph) +289m

Mountainbike II

Friday Aug 17, 2018 #

Note
slept:8.5

8 AM

Running (BBA) 43:43 [1] 8.47 km (5:10 / km) +261m 4:28 / km
shoes: Invo8 X-212

Easy Running Rummenohl

Did rain a bit.

ABC 5:00 [2]
shoes: Invo8 X-212

5 PM

Cycling 1:09:18 [3] 29.9 km (25.9 kph) +646m

Mountainbike

Thursday Aug 16, 2018 #

Note
slept:8.0

8 AM

WU BBA 18:00 [1] 4.14 km (4:21 / km) +10m 4:18 / km
shoes: Hoka M Mach

5 PM

Cycling 1:02:26 [2] 27.42 km (26.4 kph) +468m

Mountainbike

Wednesday Aug 15, 2018 #

Note
slept:7.0

Finished my analysis of both JWOC and WOC. A very good way to close the books on those two major events and start looking forward again!
A total conclusion is almost finished as well, so that I have a basis on what to work on in the future!

Also started reading about "post olympic blues" because there is the most information out there on this topic area as I got quite interested of this.

8 AM

WU BBA 10:01 [1] 2.22 km (4:31 / km) +6m 4:27 / km
shoes: Hoka M Mach

9 AM

ABC 5:00 [3]
shoes: Hoka M Mach

Stretching (+Blackroll ) 5:00 [0]

Strength 5:00 [3]

4 PM

Running 40:40 [3] 10.2 km (3:59 / km) +29m 3:56 / km
shoes: Adidas Adios

Running Phönixsee

Shoes are feeling good so far.

5 PM

Stretching (+Blackroll ) 5:00 [0]

Tuesday Aug 14, 2018 #

Note
slept:6.5

8 AM

WU BBA 18:43 [1] 4.14 km (4:31 / km) +12m 4:27 / km
shoes: Hoka M Mach

Stretching (+Blackroll ) 5:00 [0]

9 AM

Strength 5:00 [3]

4 PM

Running 50:15 [2] 11.51 km (4:22 / km) +164m 4:05 / km
shoes: Salomon S/Lab Sense 6

Running Aplerbecker Wald

Monday Aug 13, 2018 #

Note
slept:7.0

Interesting to see/read that even in the elite there is the phenomenon of "Post WOC ´depression´" ..

8 PM

Running 45:35 [3] 11.17 km (4:05 / km) +54m 3:59 / km
shoes: Hoka M Mach

Run-Fun Phönixsee

Letting my legs do what they want..
Surprisingly motivated and smooth after WOC!

Stretching (+Blackroll ) 10:00 [0]

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