Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColinKo

In the 7 days ending Jun 11, 2019:

activity	#	time	miles		km		+m
Orienteering	7	3:34:20	22.55	(9:30)	36.3	(5:54)	312	13c
Running	4	1:25:48	11.95	(7:11)	19.24	(4:28)	118
WU \| CD	5	1:06:22	8.42	(7:53)	13.56	(4:54)	108
WU BBA	2	47:51	5.12	(9:21)	8.24	(5:48)	101
ABC	1	20:00
Total	13	7:14:21	48.05		77.33		638	13c

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Tuesday Jun 11, 2019 #

6 AM

WU BBA 15:00 [1] 3.02 km (4:58 / km) +23m 4:47 / km
shoes: NB 1400

Plus some short running exercises

5 PM

WU | CD 10:00 [1] 2.0 km (5:00 / km)
shoes: Nike Streak LT4

6 PM

Orienteering 14:05 [5] 3.86 km (3:39 / km) +11m 3:36 / km
shoes: Nike Streak LT4

World Cup Sprint Relay Helsinki

Ran 3rd leg. Bad start as I looked the first seconds on the second ‘map’ and then took the long route to my first control. Didn’t really got better from there on, plus mostly running alone and just being way too slow.
Our second runner got Dsq. so didn’t matter much anyway..

GPS-Tracking

WU | CD 5:52 [1] 1.05 km (5:35 / km)
shoes: Nike Streak LT4

Monday Jun 10, 2019 #

8 AM

WU BBA 32:51 [1] 5.22 km (6:18 / km) +78m 5:51 / km
shoes: NB 1400

Morning jog with Bojan, Moritz and Pepa

1 PM

Running 10:04 [1] 2.6 km (3:52 / km) +13m 3:47 / km
shoes: Nike Streak LT4

Orienteering 9:24 [1] 1.96 km (4:48 / km) +14m 4:38 / km
shoes: Nike Streak LT4

Model event sprint relay..
Lametta as controls - seriously?

Sunday Jun 9, 2019 #

4 PM

WU | CD 22:22 [1] 4.6 km (4:52 / km) +58m 4:34 / km
shoes: NB 1400

Easy jogging at WC accommodation..

Saturday Jun 8, 2019 #

11 AM

WU | CD 15:00 [1] 3.32 km (4:31 / km) +33m 4:19 / km
shoes: Nike Streak 6

Orienteering 13:02 [4] 3.45 km (3:47 / km) +23m 3:39 / km
shoes: Nike Streak 6

Sprint Salo

No session data because the map will still be used.
Technically okay but was more about execution anyway. Speed was constant but still not high as wished..

WU | CD 8:08 [1] 1.67 km (4:53 / km) +17m 4:38 / km
shoes: Nike Streak 6

6 PM

Orienteering 43:00 [2] 6.2 km (6:56 / km) +44m 6:42 / km
shoes: Nvii Forest 1.1

#4 Normal-O

So much insecurity...
Don´t know what got into my head towards my third (no.6), towards the no.2 (also didn´t saw the old control stand there..) and bigger towards the no.7 I thought I did a mistake and corrected therefore even if I didn´t needed to..

Friday Jun 7, 2019 #

11 AM

Orienteering 39:30 [3] 8.24 km (4:48 / km) +31m 4:42 / km
shoes: Nike Streak 6

Sprint Intervals in Salo

Good Kona preparation, only that I am not preparing for Kona..
Quite easy sprints (2x3intervals) but still good for the routine. Wasn’t able to run super fast though.

Running 18:27 [1] 4.26 km (4:20 / km) +31m 4:11 / km
shoes: Nike Streak 6

12 PM

Running 27:03 [1] 6.0 km (4:31 / km) +31m 4:24 / km
shoes: Nike Streak 6

6 PM

Orienteering 49:14 [2] 6.05 km (8:08 / km) +91m 7:34 / km
shoes: Nvii CL 1

Normal-O

Just bad orienteering. Starts with using a compass, ends with a feeling of distances. A lot of cut down trees..

Thursday Jun 6, 2019 #

Note

In Finland for WorldCup, only Sprint relay for me though, and Jukola.

9 AM

Running 30:14 [1] 6.38 km (4:44 / km) +42m 4:35 / km
shoes: NB 1400

Easy through Salo with Antii. Started to feel my calves after 10’..

WU | CD 5:00 [1] 0.92 km (5:28 / km)
shoes: Barefoot "98

ABC 20:00 [2]

Including 3xStrides, 2x200m and 1x100m.

6 PM

Orienteering 46:05 [2] ** 6.55 km (7:02 / km) +98m 6:33 / km
13c shoes: Nvii CL 1

Easy-O

Was okay, map not totally up to date with some forest work..
Decided to call it a training after 30´/towards the 13th control, when I lost concentration..

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