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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColinKo

In the 7 days ending Sep 2, 2018:

activity # timemileskm+m
  Running9 5:34:45 46.48(7:12) 74.81(4:28) 1700
  WU | CD6 1:18:35 9.61(8:11) 15.47(5:05) 120
  Stretching 6 40:00
  WU BBA2 36:02 4.9(7:22) 7.88(4:34) 125
  Orienteering1 34:55 4.71(7:25) 7.58(4:36) 36
  ABC1 5:00
  Total19 8:49:17 65.7 105.74 1981
  [1-5]15 8:09:17
averages - sleep:7.1

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MoTuWeThFrSaSu

Sunday Sep 2, 2018 #

Note
slept:8.0

11 AM

WU | CD 12:54 [1] 2.46 km (5:15 / km) +2m 5:13 / km
shoes: Invo8 X-212

With Erik

Orienteering 34:55 [4] 7.58 km (4:36 / km) +36m 4:30 / km
shoes: Invo8 X-212

LRL Staffel Wietze

2. Leg. Started a bit before Erik but mostly didn’t saw him, still a good relay training.
Nice ending of a fun weekend.
Map with Route
12 PM

WU | CD 10:32 [1] 1.68 km (6:16 / km) +1m 6:15 / km
shoes: Invo8 X-212

Again with Erik.
6 PM

Running 17:37 [1] 4.13 km (4:16 / km) +10m 4:13 / km
shoes: Hoka M Mach

Loosening my legs..

Stretching (+Blackroll ) 10:00 [0]

Saturday Sep 1, 2018 #

Note
slept:6.0

9 AM

WU | CD 15:48 [2] 2.94 km (5:22 / km) +33m 5:05 / km
shoes: Salomon S/Lab Sense 6


Running 57:34 [5] 11.69 km (4:55 / km) +886m 3:34 / km
shoes: Salomon S/Lab Sense 6

DM Berglauf Ilsenburg-Brocken

10 AM

WU | CD 6:00 [1] 1.0 km (6:00 / km) +8m 5:46 / km
shoes: Hoka M Mach

3 PM

Running 23:32 [1] 4.82 km (4:53 / km) +43m 4:40 / km
shoes: Hoka M Mach

Bad Harzburg Shake out Run

A bit with a map.

Friday Aug 31, 2018 #

Note
slept:7.5

8 AM

WU BBA 16:06 [1] 3.79 km (4:15 / km) +5m 4:13 / km
shoes: Adidas Adios

Stretching (+Blackroll ) 5:00 [0]

5 PM

Running 22:59 [1] 5.07 km (4:32 / km) +144m 3:58 / km
shoes: Hoka M Mach

Short and Easy Wernigerode

With Ole. Up to the castle, enjoying the view, cruising back through the old town.

Thursday Aug 30, 2018 #

Note
slept:7.5

9 AM

WU BBA 19:56 [1] 4.09 km (4:52 / km) +120m 4:15 / km
shoes: Invo8 X-212

1 PM

Running 40:50 [2] 10.21 km (4:00 / km) +28m 3:57 / km
shoes: Adidas Adios

Easy Run + Tabata Phönixsee

10x20”/10”
Legs and stuff feeling quite great currently.
2 PM

Stretching (+Blackroll ) 10:00 [0]

Wednesday Aug 29, 2018 #

Note
slept:6.5

5 PM

Running 48:27 [2] 10.01 km (4:50 / km) +293m 4:13 / km
shoes: Invo8 X-212

Easy hilly Run Rummenohl

Tuesday Aug 28, 2018 #

Note
slept:6.5

11 AM

WU | CD 15:41 [1] 3.44 km (4:34 / km) +58m 4:12 / km
shoes: Salomon S/Lab Sense 6

12 PM

Running 44:17 [4] 10.89 km (4:04 / km) +226m 3:41 / km
shoes: Salomon S/Lab Sense 6

Tempo Runs Wald

3x10´/3´ last break 5´ then 1k fast.

WU | CD 17:40 [1] 3.95 km (4:28 / km) +18m 4:22 / km
shoes: Salomon S/Lab Sense 6


1 PM

Stretching (+Blackroll) 5:00 [0]

6 PM

Running 28:14 [1] 6.29 km (4:29 / km) +25m 4:24 / km
shoes: Hoka M Mach


7 PM

Stretching 5:00 [0]

Monday Aug 27, 2018 #

Note
slept:7.5

9 AM

Running (BBA) 51:15 [1] 11.7 km (4:23 / km) +45m 4:18 / km
shoes: Adidas Adios

Easy Run Phönixsee

ABC 5:00 [2]
shoes: Adidas Adios

10 AM

Stretching (+Blackroll ) 5:00 [0]

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