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Training Log: ColinKo

In the last 7 days:

activity # timemileskm+m
  Cycling4 3:25:02 59.59(17.4/h) 95.9(28.1/h) 793
  Running2 1:48:10 15.27(7:05) 24.57(4:24) 250
  WU | CD5 1:40:19 12.84(7:49) 20.66(4:51) 118
  Running - intense2 46:50 7.73(6:04) 12.44(3:46) 3
  Orienteering - sprint2 45:20 7.13(6:21) 11.48(3:57) 16
  WU BBA1 26:28 3.2(8:16) 5.16(5:08) 30
  Total10 8:52:09 105.76(5:02) 170.2(3:08) 1209
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Wednesday Sep 27 #

11 AM

Cycling 11:42 intensity: (6:39 @1) + (5:03 @2) 5.42 km (27.8 kph) +27m
ahr:133 max:150

WU | CD (Track) 9:42 intensity: (27 @1) + (9:15 @2) 2.05 km (4:44 / km)
ahr:141 max:149 shoes: Nike StreakFly

Running - intense 29:08 intensity: (11 @1) + (1:15 @2) + (8:16 @3) + (11:11 @4) + (8:15 @5) 7.42 km (3:56 / km)
ahr:173 max:186 shoes: Nike StreakFly

Intervals - 8x400m //200m, //600m, 6x200m //200m

1 PM

WU | CD (Track) 6:36 [2] 1.19 km (5:32 / km)
ahr:150 max:156 shoes: Nike StreakFly

Cycling 13:24 intensity: (5:47 @1) + (7:37 @2) 5.56 km (24.9 kph) +52m
ahr:137 max:157

Tuesday Sep 26 #

11 AM

Running 46:30 intensity: (18:56 @1) + (27:34 @2) 9.45 km (4:55 / km) +169m 4:31 / km
ahr:136 max:151 shoes: Hoka Torrent 2.3

Monday Sep 25 #

Note
(rest day)

9 AM

Cycling 58:03 intensity: (36:30 @1) + (21:33 @2) 25.62 km (26.5 kph) +264m
ahr:132 max:154

Sunday Sep 24 #

10 AM

WU | CD 18:33 [1] 3.97 km (4:40 / km) +20m 4:33 / km
shoes: Adizero Takumi Sen 8

Orienteering - sprint 31:50 [4] 7.72 km (4:08 / km) +10m 4:06 / km
shoes: Adizero Takumi Sen 8

Intervals 3x

Thanks to Bojan!

WU | CD 9:06 [1] 1.61 km (5:40 / km) +13m 5:27 / km
shoes: Adizero Takumi Sen 8

3 PM

WU | CD 12:35 [1] 2.76 km (4:33 / km) +36m 4:17 / km
shoes: Adizero Takumi Sen 8

Orienteering - sprint 13:30 [4] 3.76 km (3:35 / km) +6m 3:34 / km
shoes: Adizero Takumi Sen 8

Sprint

Thanks to Ole!

Finishing a pretty solid week with two nice sprints on a beautiful autumn day. Good stuff.

WU | CD 10:14 [1] 1.86 km (5:31 / km) +8m 5:24 / km
shoes: Adizero Takumi Sen 8

Saturday Sep 23 #

11 AM

WU | CD 17:41 intensity: (4:41 @1) + (13:00 @2) 3.93 km (4:30 / km) +10m 4:26 / km
ahr:137 max:149 shoes: Nike StreakFly

Running - intense 17:42 intensity: (14 @1) + (1:52 @2) + (10:09 @3) + (5:10 @4) + (17 @5) 5.02 km (3:32 / km) +3m 3:31 / km
ahr:166 max:181 shoes: Nike StreakFly

Tempo - Crescendo

WU | CD 15:52 intensity: (15 @1) + (15:37 @2) 3.29 km (4:49 / km) +32m 4:36 / km
ahr:142 max:151 shoes: Nike StreakFly

Friday Sep 22 #

7 AM

WU BBA 26:28 intensity: (18:06 @1) + (8:22 @2) 5.16 km (5:08 / km) +30m 4:59 / km
ahr:132 max:142 shoes: Hoka Mach 4.2

2 PM

Running 1:01:40 intensity: (1:25 @1) + (49:49 @2) + (6:36 @3) + (3:40 @4) + (10 @5) 15.12 km (4:05 / km) +81m 3:58 / km
ahr:152 max:180 shoes: Adizero Adios 7

NR + 4x90" // 3'

Those kind of runs.

Thursday Sep 21 #

10 AM

Cycling 2:01:53 intensity: (1:20:15 @1) + (40:33 @2) + (1:05 @3) 59.3 km (29.2 kph) +449m
ahr:133 max:168

Nice early autumn weather.

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