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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColinKo

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Running5 4:00:07 34.27(7:00) 55.15(4:21) 412
  Orienteering2 3:07:33 16.24(11:33) 26.14(7:10) 33147c
  Strength2 55:00
  Stretching 2 20:00
  Warm-Up/Down3 17:51 1.94(9:11) 3.13(5:42) 8
  Total12 8:40:31 52.46 84.42 75147c
  [1-5]10 8:20:31
averages - sleep:6

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

8 AM

Note
slept:6.5

10 AM

Orienteering 1:51:20 [2] ** 16.44 km (6:46 / km) +214m 6:21 / km
22c shoes: Inov8 X-212

Long and Easy O

We ran in a group of 4. Some good conversations about orienteering (youth devolpment in Germany, etc.). Really enjoyed just running crosswise!

Saturday Nov 18, 2017 #

8 AM

Note
slept:5.5

10 AM

Warm-Up/Down 4:05 [1] 0.66 km (6:11 / km) +6m 5:55 / km
shoes: VJ Bold 7

Orienteering 1:16:13 [2] ** 9.7 km (7:51 / km) +117m 7:25 / km
25c shoes: VJ Bold 7

Easy O

4 PM

Running 29:10 [2] 4.94 km (5:54 / km) +54m 5:36 / km
shoes: VJ Bold 7

After the first training I decided not to do a second one but then I just wanted to go out and run a bit crosswise..
5 PM

Strength 45:00 [3]

Bouldering!
(Total time was about 2,5h)

Friday Nov 17, 2017 #

7 PM

Warm-Up/Down 7:21 [1] 1.3 km (5:39 / km) +2m 5:37 / km
shoes: Nike Streak LT3

8 PM

Running 34:22 [4] 9.4 km (3:39 / km) +104m 3:28 / km
shoes: Nike Streak LT3

Martinslauf Paderborn - Tempo Run

Arrived late because a bus driver just drove past me which led to me not getting the train and therefore arriving a bit to much on time in Paderborn..
So was a bit busy before the start and stomach wasn´t that ready.
At the start line the motivation suddenly got very high and was just fun running through the city (stairs, corners and stuff gave it a sprint like feeling!). But on the third of five loops my stomach started to hurt a bit..reduced speed a bit. In the end pretty happy about my performance, legs and body are working fine!

Warm-Up/Down 6:25 [1] 1.17 km (5:29 / km)
shoes: Nike Streak LT3

Afterwards back to Christophs place. Quick shower and then 1,5h of driving to get to the training weekends place..

Thursday Nov 16, 2017 #

Note
(rest day)

Wednesday Nov 15, 2017 #

3 PM

Running 1:20:21 [3] 19.41 km (4:08 / km) +90m 4:03 / km
shoes: NB 1500

Easy Run with last 25’ tempo

Same time again. The beginning felt slower and somehow a bit hard but the tempo part was surprisingly good!
5 PM

Stretching (+Blackroll) 10:00 [0]

Tuesday Nov 14, 2017 #

4 PM

Running 52:10 [1] 11.2 km (4:39 / km) +129m 4:24 / km

Chilled Run Phönix - Wald

With Dean. It’s dark in the forest without a light.
5 PM

Stretching (+Blackroll ) 10:00 [0]

6 PM

Strength 10:00 [3]

Monday Nov 13, 2017 #

5 PM

Running 44:04 [2] 10.2 km (4:19 / km) +35m 4:15 / km
shoes: NB 1500

Easy Run Phönixsee

Legs were good but got stomach pain towards the end..

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