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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColinKo

In the 7 days ending Apr 14:

activity # timemileskm+m
  Orienteering5 4:49:22 20.48(14:08) 32.96(8:47) 49556c
  Running1 42:22 6.42(6:36) 10.33(4:06) 98
  Warm-Up/Down3 14:36 1.94(7:31) 3.13(4:40) 28
  Warm-Up BBA1 12:05 1.46(8:17) 2.35(5:09) 17
  Stretching 2 10:00
  Total9 6:08:25 30.3 48.76 63856c
  [1-5]7 5:58:25
averages - sleep:7

» now

Sunday Apr 14 #

slept:6.0 (injured) (rest day)

Decided on not running today mainly because of my knee..
6 PM


Sitting now at Oslo airport I thought I summarize the past days a bit..

So I started with high motivation and more important high expectations in myself and my orienteering which I quickly needed to adapt to my current skill level. Sometimes a bit harder to directly accept but nothing unusual. But then, although I still don´t know or remember any specific fall, my knee started to make problems and got a bit worse starting Monday evening some time after my run. So even though I got around on Tuesday to change my mindset I couldn´t train anymore and put things into action leaving me in a weird state somewhere in between. Got a bit "depressed" by not being able to train but wanting to improve what I did wrong before.
As the weekends two races were going to be selection races for WorldCup in Finland I for sure wanted to run them. In the end a bad decision for the knee and also a disaster as you can read below at the session itself..

Now I am heading onwards to Finland as my plans are to train up there in the forest of my clubs area. It will very likely start with the wiser decision which will be resting and getting the knee fully working again...
Either way, I heart it´s quite nice up there, so I will focus my mind on that!

Saturday Apr 13 #

slept:8.0 (injured)

12 PM

Warm-Up/Down 3:34 [1] 0.79 km (4:32 / km) +23m 3:58 / km
shoes: Nvii Forest 1.1

Orienteering 55:00 [4] **** 6.53 km (8:25 / km) +71m 7:59 / km
19c shoes: Nvii Forest 1.1

#9 Lördagslopet - Middle

Worst race in a long time..
The warm-up - knowing that my knee isn´t the best yet again, I wanted to take it minimal...literally did that as I quickly felt it but also felt it´s runnable, still was not really a warm-up in its definition.
The start was a mess. Too many people and not well organized, not the biggest problem but okay. But also stuff added to my own chaos by myself. 30seconds into the race I realized two things one that I should put the compass out of my pocket onto my hand and also that my start time was :24 and not :23 as I just started at.. not the biggest problem with the Emit start station but still dumb.
In the end I believe that all wasn´t so bad as things can´t really get worse if you just run without orienteering and having a plan what and how to do. Literally no plan the whole race.. which was directly punished at the first control. Having no attackpoint speaks for itself I guess.
To name the other big mistakes (big compared to the stuff I did the whole race): the 6th control searching to early and the 13th where I in between changed to running to the 15th control (fun fact: still didn´t hit the 15th when really going there).
Don´t know what else to say..

Friday Apr 12 #

slept:7.5 (injured)

10 AM

Orienteering 1:07:01 [1] 5.19 km (12:55 / km) +71m 12:05 / km
shoes: Nvii Forest 2

Mostly walking

Thursday Apr 11 #

slept:6.5 (injured)

Knee problems since tuesday evening. Don´t know the exact reason why but I probably just fell on it. Not super bad but still running isn´t an option and walking in the terrain didn´t seem like the best option either..
3 PM


Some walking in the forest with a map. Knee feels good enough to do that but still far from perfect..

Wednesday Apr 10 #


9 AM

Warm-Up/Down 5:22 [1] 1.1 km (4:53 / km) +4m 4:48 / km
shoes: Forest 1.2

Orienteering 36:23 [3] *** 5.63 km (6:28 / km) +53m 6:11 / km
3c shoes: Forest 1.2

#6 Relay-Training


Tuesday Apr 9 #


9 AM

Warm-Up/Down 5:40 [1] 1.24 km (4:34 / km) +1m 4:33 / km
shoes: Forest 1.2

To the start

Orienteering 34:15 [2] ** 4.15 km (8:15 / km) +68m 7:38 / km
10c shoes: Forest 1.2

#4.1 Warm-Up-O

Orienteering 34:51 [3] *** 4.12 km (8:27 / km) +57m 7:54 / km
14c shoes: Forest 1.2

#4.2 O-Intervals

3 PM


No second training because of my knee, nothing serious still would prefer to train..

Monday Apr 8 #

7 AM

Warm-Up BBA 12:05 [1] 2.35 km (5:09 / km) +17m 4:58 / km
shoes: Hoka Cavu

Mornings like these

8 AM

Stretching 5:00 [0]

11 AM

Orienteering 1:01:52 [1] 7.34 km (8:26 / km) +175m 7:32 / km
10c shoes: Forest 1.2

#3 Middle

Was working well/okay in the beginning. Total failure to the 8th, lost my confidence and motivation slowly after that so decided to run back..

6 PM

Running 42:22 [1] 10.33 km (4:06 / km) +98m 3:55 / km
shoes: Adidas Adios

Easy Run

Right hip felt badly after 800m til 2,5k..
7 PM

Stretching (+Blackroll ) 5:00 [0]

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