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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColinKo

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running4 3:23:13 29.42(6:55) 47.34(4:18) 384
  Orienteering2 1:20:35 8.99(8:58) 14.47(5:34) 10772c
  Warm-Up/Down3 48:46 6.19(7:53) 9.96(4:54) 80
  Stretching 4 35:00
  Stationary Bike1 20:00
  Strength1 20:00
  Treadmill 1 5:00
  ABC1 5:00
  Total13 6:57:34 44.6 71.77 57172c
  [1-5]10 6:22:34
averages - sleep:7.4

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MoTuWeThFrSaSu

Sunday Feb 11 #

Note
slept:8.5

10 AM

Orienteering 41:33 [3] *** 8.14 km (5:06 / km) +102m 4:48 / km
ahr:146 max:181 35c shoes: NB 1500

Sprint-O Bielefeld Tierpark

3 legs. Easy but not too slow even though you had to watch out because of the wet snow.
Warm Up/Down is included.

Map
11 AM

Warm-Up/Down 7:11 [1] 1.43 km (5:01 / km)
ahr:135 max:153 shoes: NB 1500


Orienteering 39:02 [3] *** 6.33 km (6:10 / km) +5m 6:09 / km
ahr:153 max:182 37c shoes: NB 1500

Sprint Intervals Bielefeld City

5 intervals in total. Was definitely fun to run some orienteering battles again.

Map
12 PM

Warm-Up/Down 7:41 [1] 1.24 km (6:12 / km) +55m 5:04 / km
ahr:148 max:153 shoes: NB 1500


Saturday Feb 10 #

Note
slept:6.5

10 AM

Treadmill 5:00 [1]

Strength 20:00 [3]

11 AM

Stationary Bike 20:00 [2]

2 PM

Running 1:14:25 [1] 17.37 km (4:17 / km) +78m 4:11 / km
ahr:157 max:169 shoes: Hoka M Mach

Longer Easy Run Phönixsee Rombergpark

Was quite good. Felt normal again, simply felt a flow again. Heel seems to be healing #intented
4 PM

Stretching (+Blackroll ) 10:00 [0]

Friday Feb 9 #

Note
slept:8.5 (rest day)

Whole day of studying..

Thursday Feb 8 #

Note
slept:6.0

5 PM

Warm-Up/Down 15:47 [2] 3.61 km (4:22 / km) +10m 4:19 / km
ahr:147 max:160 shoes: NB 1500

Running 19:07 [4] 5.08 km (3:46 / km) +15m 3:43 / km
ahr:175 max:182 shoes: NB 1500

Intervals Phönixsee

Beautiful weather, a okay run. Stomach and body didn´t feel perfect. Was kind of hard but what should I expect.
10x1´ / 1´

Warm-Up/Down 18:07 [1] 3.68 km (4:55 / km) +15m 4:49 / km
ahr:150 max:158 shoes: NB 1500


6 PM

Stretching (+Blackroll) 10:00 [0]


Wednesday Feb 7 #

Note
slept:7.5

Tuesday Feb 6 #

Note
slept:5.0

Wasn’t tired last night but neither this morning/day.
I guess my iron blood level is again getting in a reasonable zone.
6 PM

Running 1:04:41 [2] 15.29 km (4:14 / km) +58m 4:09 / km
ahr:161 max:172 shoes: Hoka M Mach

Easy/Normal Run Phönixsee & -West

The new shoes are feeling good. Hopefully my heel is really getting better and not worse. #hopefully&finally
7 PM

Stretching (+Blackroll) 10:00 [0]


Monday Feb 5 #

Note
slept:9.5

10 AM

Running (BBA) 45:00 [1] 9.6 km (4:41 / km) +233m 4:11 / km
ahr:153 max:171 shoes: NB 1500

Easy Run Dahl

Beautiful morning!
11 AM

ABC 5:00 [2]
shoes: NB 1500

Stretching 5:00 [0]

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