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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColinKo

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Running4 3:15:28 27.97(6:59) 45.01(4:21) 336
  Orienteering4 2:32:24 12.49(12:12) 20.1(7:35) 52631c
  Alternative1 45:00
  Stretching 4 35:00
  Warm-Up/Down2 21:59 2.75(7:59) 4.43(4:58) 38
  Warm-Up BBA1 10:49 1.39(7:46) 2.24(4:50) 10
  ABC1 5:00
  Total13 7:45:40 44.6 71.78 91031c
  [1-5]10 7:10:40
averages - sleep:6.3

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

Note
slept:5.0

9 AM

Orienteering 35:00 [2] 6.0 km (5:50 / km) +70m 5:31 / km
shoes: Inov8 X-212

3 short and easy loops but with a lot of time between as it was designed as a relay. That also meant being outside quite some time..not so cool! (Well actually it was)

Saturday Nov 25, 2017 #

Note
slept:5.5

9 AM

Running 6:31 [2] 1.43 km (4:33 / km) +7m 4:27 / km
shoes: NB 1500

My left knee didn´t feel good again..
11 AM

Orienteering 1:03:33 [2] ** 6.94 km (9:09 / km) +294m 7:33 / km
ahr:148 max:170 14c shoes: Inov8 X-212

3 PM

Warm-Up/Down 5:40 [2] 1.31 km (4:20 / km) +2m 4:18 / km
shoes: Inov8 X-212

Orienteering 14:31 [4] 3.49 km (4:10 / km) +25m 4:01 / km
ahr:178 max:185 17c shoes: Inov8 X-212

Sprint - O Hilchenbach

There was no dark green/olive to trespass.. but didn´t knew that and wasn´t sure while running so kept it safe but therefore lost a bit some routes..
Almost lost my map while falling down on a wooden bridge (to 11.).
All in all quite okay.

https://drive.google.com/open?id=1k9QjybTLRA6XdaSK...

Warm-Up/Down 11:38 [1] 2.1 km (5:32 / km) +25m 5:14 / km
shoes: Inov8 X-212

Friday Nov 24, 2017 #

Note
slept:7.5

Coming up: Trainingsweekend with the regional team
8 AM

Warm-Up BBA 10:49 [1] 2.24 km (4:50 / km) +10m 4:43 / km
ahr:133 max:159 shoes: Nike Wildhorse Zoom

ABC 5:00 [2]
shoes: Nike Wildhorse Zoom

Stretching (+Blackroll ) 5:00 [0]

7 PM

Warm-Up/Down 4:41 [1] 1.02 km (4:35 / km) +11m 4:21 / km
shoes: VJ Bold 7

Orienteering 39:20 [1] 3.67 km (10:43 / km) +137m 9:02 / km
ahr:136 max:173 shoes: VJ Bold 7

Night O - Siegen

No focus, no concentration -> messed it up fully and quit..

Thursday Nov 23, 2017 #

Note
slept:5.5

4 PM

Running 45:35 [1] 10.17 km (4:29 / km) +40m 4:24 / km
ahr:153 max:162 shoes: NB 1500

Chilled run Phönixsee

Well I definitly can get used to running in shorts and longsleeves all winter!
Was tired from work today so yeah legs were kind of light but slow..
5 PM

Stretching (+Blackroll ) 10:00 [0]

Wednesday Nov 22, 2017 #

Note
slept:8.0

1 PM

Running 1:20:21 [3] 19.97 km (4:01 / km) +90m 3:56 / km
ahr:165 max:185 shoes: NB 1500

Easy Run + 25‘ Tempo

Bam! So the run was pretty nice but first: what is going on with the weather?! On Monday it’s almost freezing and today I run in shorts and it’s almost to warm in a long sleeve..
3 PM

Stretching (+Blackroll) 10:00 [0]

Tuesday Nov 21, 2017 #

Note
slept:5.75

10 AM

Alternative 45:00 [3]

First time in the (and a gym) at the university.
I am definitely more motivated doing strength and stuff in a gym but my two favorite things there were still the cycle and treadmill!
4 PM

Running 1:03:01 [1] 13.44 km (4:41 / km) +199m 4:22 / km
shoes: Nike Wildhorse Zoom

Chilled Run with Tabata Wald-Phönix

Tabata (=8x20"/10") at the end.

5 PM

Stretching (+Blackroll ) 10:00 [0]

Monday Nov 20, 2017 #

Note
slept:6.5

4 PM

Note

Decided not to go for an easy run because I slept even for my standards a bit to less and it’s cold and wet outside so don’t want to risk anything..

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