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Training Log Archive: ColinKo

In the 7 days ending Nov 12, 2023:

activity # timemileskm+m
  Running3 3:27:09 24.69(8:23) 39.74(5:13) 666
  Cycling2 2:49:17 43.68(15.5/h) 70.3(24.9/h) 769
  WU | CD2 1:11:53 9.37(7:40) 15.08(4:46) 43
  Strength2 1:00:00
  Running - intense2 46:50 7.74(6:03) 12.45(3:46) 2
  Total9 9:15:09 85.49 137.57 1479

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MoTuWeThFrSaSu

Sunday Nov 12, 2023 #

3 PM

Cycling 1:15:46 intensity: (36:45 @1) + (37:51 @2) + (1:10 @3) 29.6 km (23.4 kph) +399m
ahr:134 max:164

Catching a bit of outside and daylight.

Saturday Nov 11, 2023 #

1 PM

Running 1:41:24 intensity: (7:27 @1) + (1:29:58 @2) + (3:59 @3) 20.0 km (5:04 / km) +355m 4:39 / km
ahr:146 max:167 shoes: Hoka Torrent 2.3

LER

With Christoph. Good run, bad timing weather-wise.

Friday Nov 10, 2023 #

11 AM

WU | CD 25:09 intensity: (1:38 @1) + (22:29 @2) + (1:02 @3) 5.3 km (4:45 / km) +14m 4:41 / km
ahr:145 max:160 shoes: Nike Next % 2

Running - intense 20:22 intensity: (2:01 @3) + (18:02 @4) + (19 @5) 5.7 km (3:34 / km) +2m 3:34 / km
ahr:174 max:181 shoes: Nike Next % 2

Tempo

WU | CD 17:06 intensity: (13:46 @2) + (3:20 @3) 3.51 km (4:52 / km) +29m 4:41 / km
ahr:155 max:170 shoes: Nike Next % 2

Thursday Nov 9, 2023 #

3 PM

Running 57:45 intensity: (9:43 @1) + (48:02 @2) 10.65 km (5:25 / km) +155m 5:03 / km
ahr:140 max:151 shoes: Hoka Torrent 2.2

5 PM

Strength 20:00 [3]

Strength 10:00 [2]

Wednesday Nov 8, 2023 #

12 PM

WU | CD (Track) 16:02 intensity: (17 @1) + (14:11 @2) + (1:34 @3) 3.48 km (4:37 / km)
ahr:150 max:163 shoes: Adizero Takumi Sen 8.1

Running - intense (Track) 26:28 intensity: (1:59 @1) + (7:22 @2) + (7:31 @3) + (9:36 @4) 6.75 km (3:55 / km)
ahr:161 max:179 shoes: Adizero Takumi Sen 8.1

Intervals - 200-400-800-1000-1000-800-400-200

Easy intervals to groove in. Second half in Nike Dragonflys.

WU | CD (Track) 13:36 intensity: (17 @1) + (13:19 @2) 2.8 km (4:52 / km)
ahr:148 max:154 shoes: Adizero Takumi Sen 8.1

Tuesday Nov 7, 2023 #

9 AM

Running 48:00 intensity: (38 @1) + (44:51 @2) + (2:31 @3) 9.09 km (5:17 / km) +156m 4:52 / km
ahr:150 max:160 shoes: Hoka Torrent 2.3

Monday Nov 6, 2023 #

11 AM

Cycling 1:33:31 intensity: (28:17 @1) + (50:21 @2) + (14:39 @3) + (14 @4) 40.7 km (26.1 kph) +370m
ahr:144 max:172

6 PM

Strength 15:00 [3]

Strength 15:00 [2]

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