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Training Log Archive: ColinKo

In the 7 days ending Oct 14, 2018:

	activity	#	time	miles		km		+m
	Running	6	5:09:32	38.66		62.21		463
	Stretching	6	50:00
	WU BBA	2	39:43	5.1	(7:47)	8.21	(4:50)	24
	Strength	2	32:00
	Total	12	7:11:15	43.76		70.42		487
	[1-5]	9	6:21:15
averages - sleep:7.5

1:45

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Sunday Oct 14, 2018 #

Note
slept:8.5

Note
(rest day)

Decided to not do anything else today, recovery of my legs isn´t working so well currently..just want fresh legs again, and not anything worse.

8 AM

WU BBA 19:59 [1] 4.1 km (4:52 / km) +12m 4:48 / km
shoes: Hoka M Mach

Saturday Oct 13, 2018 #

Note
slept:8.0

9 AM

WU BBA 19:44 [1] 4.11 km (4:48 / km) +12m 4:44 / km
shoes: Hoka M Mach

Stretching (+Blackroll ) 10:00 [0]

2 PM

Running 47:47 [1] 10.15 km (4:42 / km) +35m 4:38 / km
shoes: Hoka M Mach

Easy Run Phönixsee

3 PM

Stretching (+Blackroll ) 5:00 [0]

Friday Oct 12, 2018 #

Note
slept:7.0

It’s 7am and I could have gone out in shorts and a T-Shirt but my head in contrast to the weather is already in autumn mode and not still in summer mode with 26^C at day and 17! at night..

10 AM

Running 1:04:01 [1] 12.76 km (5:01 / km) +206m 4:39 / km
shoes: Hoka M Mach

Recovery Run III Wald

3 easy strides afterwards.

12 PM

Stretching (+Blackroll ) 10:00 [0]

Strength 10:00 [3]

Thursday Oct 11, 2018 #

Note
slept:8.0

3 PM

Running 1:11:11 [3] 17.83 km (4:00 / km) +65m 3:55 / km
shoes: Adidas Adios

Normal Run + Tempo Phönixsee

20‘ WU, 10x1‘/1‘, 5‘ easy, 1x3‘, CD without walking/stopping in between.
Haven´t been writing so much lately..maybe will do a more detailed analysis at the weekend but maybe will not post that here..
Anyway.
The session today worked out really well. It was planned to be more a run with intervals then really splitted up. So the WU was about a 4:03" pace and felt really smooth. The 10x1´ did continue like that as well, eventhough I needed to put effort into it after about 6 of them. The 3´ were hard but also felt like that if necessary I could push harder.
That last part also describes it all quite good. I am still very motivated for training/running but mainly because I just like doing it and not really goal-orientated motivation. PWT is really going to be cool and I am really looking forward to it but at the same time I will not really have the intense race-mind-set as this season was incredible but also very long and demanding and I really feel that mentally in terms of pushing really hard.

So yeah looking forward to a cool time in Beijing and also to the training-pause! Still enjoy running like today though!

4 PM

Stretching (+Blackroll ) 10:00 [0]

Feeling my calves!