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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColinKo

In the 7 days ending Sep 13, 2018:

activity # timemileskm+m
  Running6 4:33:24 38.49(7:06) 61.95(4:25) 663
  Orienteering3 1:41:29 11.99(8:28) 19.3(5:15) 58564c
  WU | CD7 1:20:12 9.34(8:35) 15.03(5:20) 259
  WU BBA3 37:27 5.22(7:10) 8.4(4:28) 28
  Strength1 35:00
  Stretching 5 35:00
  Cycling1 15:00
  ABC1 5:00
  Total18 9:42:32 65.05 104.68 153564c
  [1-5]16 9:07:32
averages - sleep:7.5

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FrSaSuMoTuWeTh

Thursday Sep 13, 2018 #

Note
slept:7.0

3 PM

Running 1:00:01 [1] 13.03 km (4:36 / km) +200m 4:17 / km
shoes: Hoka M Mach

Easy Run Wald

Directly after work. Didn’t feel like stretching afterwards.

Wednesday Sep 12, 2018 #

Note
slept:7.5

8 AM

WU BBA 19:10 [1] 4.21 km (4:33 / km) +12m 4:29 / km
shoes: Hoka M Mach

ABC 5:00 [2]
shoes: Hoka M Mach

Stretching (+Blackroll ) 5:00 [0]

2 PM

WU | CD 15:15 [1] 3.47 km (4:24 / km) +60m 4:03 / km
shoes: Salomon S/Lab Sense 6

Running 44:35 [4] 11.34 km (3:56 / km) +210m 3:36 / km
shoes: Salomon S/Lab Sense 6

Tempo Runs Wald

3x10‘/3‘ last one 5‘ break followed by 1k
What shall I say other then it’s working out right now..
3 PM

WU | CD 16:16 [1] 3.89 km (4:11 / km) +6m 4:09 / km
shoes: Salomon S/Lab Sense 6


Stretching (+Blackroll ) 5:00 [0]

Tuesday Sep 11, 2018 #

Note
slept:7.0

4 PM

Running 1:08:54 [1] 15.15 km (4:33 / km) +194m 4:16 / km
shoes: Hoka M Mach

Easy Run Wald

5 PM

Stretching (+Blackroll ) 10:00 [0]

Monday Sep 10, 2018 #

Note
slept:9.5

Good, long and necessary sleep.
9 AM

Running (BBA) 48:12 [1] 10.23 km (4:43 / km) +31m 4:38 / km
shoes: Hoka M Mach

Recovery Run Phönixsee

10 AM

Stretching (+Blackroll ) 10:00 [0]

5 PM

Running 9:00 [1] 2.0 km (4:30 / km)

Strength 35:00 [3]

I really don’t like those mirror focused fitness studio guys..
6 PM

Cycling 15:00 [1]

Sunday Sep 9, 2018 #

Note
slept:6.5

Didn’t sleep that long and well. Usually not the biggest problem but this morning I kinda felt terrible, really tired and energyless..
Layed down and closed the eyes for about 40min at the CC which helped a lot. After that I felt at least as fit to run to the start and start as well so I did that.
Also I decided not to do a CD as I was still/again energyless but not as much as in the morning. Even drank a coke later to get some quick engery input.
10 AM

WU | CD 14:39 [1] 2.46 km (5:57 / km) +96m 4:59 / km
shoes: VJ Bold 9

Part I
11 AM

WU | CD 6:12 [1] 0.67 km (9:15 / km) +5m 8:55 / km
shoes: VJ Bold 9

Part II
Remembered the wrong start time, good thing is I remembered one to early not to late so I had to wait for about 30min til doing a short warm up again..

Orienteering 58:09 [4] ** 10.92 km (5:20 / km) +376m 4:33 / km
16c shoes: VJ Bold 9

BRL „Long“ Dörentrup

In the end I started and felt very good and that feeling stayed at least concerning my legs and body so I decided early I am going to run seriously and the full course. The orienteering part wasn’t that good though a lot of small curves not that efficient..

Map with Route

Saturday Sep 8, 2018 #

Note
slept:7.5

8 AM

WU BBA 8:48 [1] 2.11 km (4:10 / km) +8m 4:06 / km
shoes: Hoka M Mach


Stretching (+Blackroll ) 5:00 [0]

1 PM

WU | CD 13:59 [2] 2.23 km (6:16 / km) +63m 5:30 / km
shoes: VJ Bold 9


Orienteering 35:20 [5] *** 6.38 km (5:32 / km) +202m 4:47 / km
24c shoes: VJ Bold 9

DM-Mittel Dörentrup

1.Place.
Had a very good day, running worked out pretty well.

Map with Route
2 PM

WU | CD 8:13 [1] 1.38 km (5:57 / km) +28m 5:24 / km
shoes: VJ Bold 9


5 PM

WU | CD 5:38 [1] 0.93 km (6:03 / km) +1m 6:01 / km
shoes: Nike LT3 White


Orienteering 8:00 [5] *** 2.0 km (4:00 / km) +7m 3:56 / km
24c shoes: Nike LT3 White

Showcase Sprint-Relay of the Nationalteam

2x1k
Map

Friday Sep 7, 2018 #

Note
slept:7.5

8 AM

WU BBA 9:29 [1] 2.08 km (4:34 / km) +8m 4:28 / km
shoes: Hoka M Mach

3 PM

Running 42:42 [1] 10.2 km (4:11 / km) +28m 4:08 / km
shoes: Adidas Adios

Easy Run Phönixsee

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