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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColinKo

In the 7 days ending Dec 3:

activity # timemileskm+m
  Running5 4:21:15 37.04(7:03) 59.61(4:23) 509
  Orienteering1 1:07:19 6.7(10:03) 10.78(6:15) 390
  Stretching 7 1:00:00
  ABC1 45:45 3.79(12:04) 6.1(7:30) 15
  Warm-Up/Down1 29:54 4.13(7:15) 6.64(4:30) 41
  Warm-Up BBA1 19:10 2.56(7:29) 4.12(4:39) 15
  Total13 8:03:23 54.21 87.25 970
  [1-5]8 7:03:23
averages - sleep:7.6 weight:72kg

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MoTuWeThFrSaSu

Sunday Dec 3 #

Note
slept:7.0

10 AM

Orienteering 1:07:19 [2] 10.78 km (6:15 / km) +390m 5:17 / km
ahr:158 max:176 shoes: Inov8 X-212

1. WWC Easy O Training

Winterwonderland. Enjoyed the snow. Even though it was mainly roads and paths I still didn´t do a good orienteering job..
Usually I do not feel my legs that much or at all after seesions but the lunges from yesterday.. I feel them.

https://drive.google.com/open?id=1RXdpdtxKrfQtGE6C...

Saturday Dec 2 #

Note
slept:8.0

10 AM

Warm-Up BBA 19:10 [1] 4.12 km (4:39 / km) +15m 4:34 / km
ahr:143 max:157 shoes: Nike Wildhorse Zoom

Nice.

Stretching 5:00 [0]

4 PM

Warm-Up/Down 11:36 [1] 2.83 km (4:06 / km) +22m 3:57 / km
ahr:157 max:168 shoes: NB 1500

ABC 45:45 [3] 6.1 km (7:30 / km) +15m 7:25 / km
ahr:151 max:168 shoes: NB 1500

At my old school

I am definetly feeling my thighs now.
Program was: skippings, lunges, knee lift running, alternating jumps, high-jumps. 30m exercise / 70m trot, 400m easy running. (5 sets in total)
Actually the plan was to do one stride after each set..forgot that and did 5 strides after the 5 sets..
Fun seesion even though I was getting cold towards the end.

Warm-Up/Down 18:18 [1] 3.81 km (4:48 / km) +19m 4:41 / km
ahr:146 max:156

5 PM

Stretching (+Blackroll) 10:00 [0]

Friday Dec 1 #

Note
slept:8.5 weight:72kg

5 PM

Running 49:19 [2] 11.74 km (4:12 / km) +55m 4:06 / km
ahr:155 max:164 shoes: NB 1500

Easy Run Stadtkrone - Phönixsee

Felt good. Legs were working fine and didn´t felt my knee in the beginning (nor at the end). I really enjoy and like running right now!
6 PM

Stretching (+Blackroll) 10:00 [0]

Thursday Nov 30 #

Note
slept:7.0

4 PM

Running 54:45 [1] 11.4 km (4:48 / km) +147m 4:31 / km
ahr:150 max:164 shoes: Nike Wildhorse Zoom

Relaxing Run Aplerbecker Wald

Felt a bit tired mainly because I kind of directly started running after coming back from work..
5 PM

Stretching (+Blackroll) 5:00 [0]

Wednesday Nov 29 #

Note
slept:8.5

2 PM

Running 41:05 [3] 10.18 km (4:02 / km) +35m 3:58 / km
ahr:166 max:176 shoes: Nike Streak LT3

Normal Run Phönixsee

Legs were smooth. Again in the beginning I felt my knee no pain though..probably going to the doctor soon. Anyway my new stuff from Odlo came today and wanted to direcetly wear it so in addition to that I thought let´s go for the Streak´s! So yeah Odlo makes pretty nice products!

Stretching (+Blackroll) 10:00 [0]

Tuesday Nov 28 #

Note
slept:7.0

4 PM

Running 1:10:11 [4] 16.55 km (4:14 / km) +237m 3:57 / km
ahr:171 max:185 shoes: NB 1500

Tempo Variations Phönix - Wald

Nice session! Shortly felt my right knee again after 1k and thought in couple of minutes I need to stop but went away quickly (luckily!). As planned I played with the pace, got some Strava segements and also had a lot of fun.
The best part though was when I was running down the street and some old grandpa drove past me in his Mercedes while listing to EDM as loud as possible..
6 PM

Stretching (+Blackroll) 10:00 [0]

Monday Nov 27 #

Note
slept:7.5

5 PM

Running 45:55 [1] 9.74 km (4:43 / km) +35m 4:38 / km
ahr:152 max:161 shoes: Nike Wildhorse Zoom

Regenerative Run Phönixsee

6 PM

Stretching (+Blackroll ) 10:00 [0]

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