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Training Log Archive: ColinKo

In the 7 days ending Sep 16, 2018:

	activity	#	time	miles		km		+m
	Running	7	5:27:19	46.29	(7:04)	74.49	(4:24)	773
	Stretching	6	45:00
	WU BBA	2	38:25	5.2	(7:23)	8.37	(4:35)	22
	Strength	1	35:00
	WU \| CD	2	31:31	4.57	(6:53)	7.36	(4:17)	66
	Cycling	1	15:00
	ABC	1	5:00
	Total	15	8:17:15	56.06		90.22		861
	[1-5]	11	7:32:15
averages - sleep:7.9

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Sunday Sep 16, 2018 #

Note
slept:10.0 (sick) (rest day)

Been some time I have slept that long. Bad thing is I am feeling not yet really sick but my throat is feeling awful!

11 AM

Note

At least there is a lot of sports going on to follow online and on tv.
Just incredible to see Eliud Kipchoge run a new world record on the marathon. Goosebumbs moment!

Saturday Sep 15, 2018 #

Note
slept:8.5

9 AM

WU BBA 19:15 [1] 4.16 km (4:38 / km) +10m 4:34 / km
shoes: Hoka M Mach

10 AM

Stretching (+Blackroll ) 5:00 [0]

4 PM

Running 24:37 [1] 5.58 km (4:25 / km) +68m 4:09 / km
shoes: Salomon S/Lab Sense 6

Plan was to do hill-intervals.
Did do the warm-up but decided towards the end to turn back instead. I didn´t got warm actually felt kind of cold plus my throat did felt a bit sore.. Always a hard decision to make but was definitely the right one.
Now in the evening things didn´t got better. I don´t feel sick directly but also not fully healthy..so hoping that some good nights sleep will put things right again.

Friday Sep 14, 2018 #

Note
slept:6.0

Couldn’t really fall asleep..

4 PM

Running 1:12:00 [2] 17.16 km (4:12 / km) +70m 4:07 / km
shoes: Adidas Adios

Easy Run Phönixwest

Legs felt quite smooth. Body worked out well too, besides the stomach.. I guess I ate to close before running.

6 PM

Stretching (+Blackroll ) 10:00 [0]

Thursday Sep 13, 2018 #

Note
slept:7.0

3 PM

Running 1:00:01 [1] 13.03 km (4:36 / km) +200m 4:17 / km
shoes: Hoka M Mach

Easy Run Wald

Directly after work. Didn’t feel like stretching afterwards.

Wednesday Sep 12, 2018 #

Note
slept:7.5

8 AM

WU BBA 19:10 [1] 4.21 km (4:33 / km) +12m 4:29 / km
shoes: Hoka M Mach

ABC 5:00 [2]
shoes: Hoka M Mach

Stretching (+Blackroll ) 5:00 [0]

2 PM

WU | CD 15:15 [1] 3.47 km (4:24 / km) +60m 4:03 / km
shoes: Salomon S/Lab Sense 6

Running 44:35 [4] 11.34 km (3:56 / km) +210m 3:36 / km
shoes: Salomon S/Lab Sense 6

Tempo Runs Wald

3x10‘/3‘ last one 5‘ break followed by 1k
What shall I say other then it’s working out right now..

3 PM

WU | CD 16:16 [1] 3.89 km (4:11 / km) +6m 4:09 / km
shoes: Salomon S/Lab Sense 6

Stretching (+Blackroll ) 5:00 [0]

Tuesday Sep 11, 2018 #

Note
slept:7.0

4 PM

Running 1:08:54 [1] 15.15 km (4:33 / km) +194m 4:16 / km
shoes: Hoka M Mach

Easy Run Wald

5 PM

Stretching (+Blackroll ) 10:00 [0]

Monday Sep 10, 2018 #

Note
slept:9.5

Good, long and necessary sleep.

9 AM

Running (BBA) 48:12 [1] 10.23 km (4:43 / km) +31m 4:38 / km
shoes: Hoka M Mach

Recovery Run Phönixsee

10 AM

Stretching (+Blackroll ) 10:00 [0]

5 PM

Running 9:00 [1] 2.0 km (4:30 / km)

Strength 35:00 [3]

I really don’t like those mirror focused fitness studio guys..

6 PM

Cycling 15:00 [1]

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