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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColinKo

In the 7 days ending Jul 21:

activity # timemileskm+m
  Running9 5:56:02 48.44(7:21) 77.96(4:34) 1253
  Alternative3 1:05:00
  Orienteering1 46:49 3.95(11:51) 6.36(7:22) 179
  Warm-Up BBA1 30:04 3.76(8:00) 6.04(4:58) 79
  ABC1 10:00
  Total14 8:27:55 56.15 90.37 1510
averages - sleep:6.8

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MoTuWeThFrSaSu

Sunday Jul 21 #

Note
slept:7.5

9 AM

Running 47:25 [1] 8.68 km (5:28 / km) +266m 4:44 / km

Easy hills
10 AM

Alternative 15:00 [2]
shoes: Barefoot "98

Including some short strides and sprints.
3 PM

Running 47:23 [1] 10.07 km (4:42 / km) +102m 4:29 / km
ahr:140 max:149 shoes: Hoka Cavu

ER

Saturday Jul 20 #

Note
slept:7.0

10 AM

Orienteering 46:49 [1] 6.36 km (7:22 / km) +179m 6:27 / km
shoes: Nvii Forest 1.1

Some orienteering Lübbecke

Discussed with myself when a o-session is purposeful and to what grade effective.. (mostly regarding map and terrain ‘quality’)
11 AM

ABC 10:00 [1]

Alternative 20:00 intensity: (15:00 @1) + (5:00 @5)

Some short running "drills/dashes/sprints" on the field.
5 PM

Running 39:09 [1] 8.41 km (4:39 / km) +223m 4:07 / km

Some running

Friday Jul 19 #

Note
slept:6.0

12 PM

Running 49:47 [2] 11.49 km (4:20 / km) +143m 4:05 / km
ahr:150 max:166 shoes: NB 1400

ER
7 PM

Running 23:23 [1] 4.32 km (5:25 / km) +165m 4:32 / km
ahr:145 max:173

8 PM

Alternative (Fußball) 30:00 [1]

Effective time

Thursday Jul 18 #

Note
slept:6.5

3 PM

Running 40:54 [2] 10.07 km (4:04 / km) +67m 3:56 / km
ahr:154 max:168 shoes: Hoka Cavu

ER Phönixsee

Wednesday Jul 17 #

Note
slept:7.0

1 PM

Running 8:59 [1] 2.05 km (4:24 / km)
ahr:123 max:152 shoes: Adidas Adios

8 PM

Running 44:44 [3] 11.5 km (3:53 / km) +144m 3:40 / km

NR

Same loop as yesterday, a bit faster though. Was fun, not the watch failure though.

Tuesday Jul 16 #

Note
slept:6.5

6 PM

Running 54:18 [1] 11.36 km (4:47 / km) +144m 4:30 / km
ahr:144 max:155 shoes: Hoka Mach

Easy Run

Monday Jul 15 #

9 AM

Warm-Up BBA 30:04 [1] 6.04 km (4:58 / km) +79m 4:40 / km
shoes: NB 1400

Hadde bra Norge!

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