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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColinKo

In the 7 days ending Sep 29:

activity # timemileskm+m
  Orienteering9 3:53:11 26.02(8:58) 41.87(5:34) 102361c
  Warm-Up/Down4 1:32:25 10.19(9:04) 16.4(5:38) 325
  Total9 5:25:36 36.21(9:00) 58.27(5:35) 134861c
averages - sleep:7.4

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MoTuWeThFrSaSu

Sunday Sep 29 #

Note
slept:8.0

11 AM

Warm-Up/Down 16:30 [1] 3.13 km (5:16 / km) +8m 5:12 / km
shoes: Nike Streak LT4

Orienteering 15:20 [5] 4.31 km (3:33 / km) +20m 3:29 / km
22c shoes: Nike Streak LT4

WorldCup Sprint [B-Final]

It’s too slow to apologize..
--
Same course as the A-Final.
No big mistakes; mainly just too slow, especially in the part outside the old town.
Not the best route towards 9., 10. and 12. so basically all bigger routechoices besides 15.
Took a right turn to early to the 17.


Warm-Up/Down 8:18 [1] 1.09 km (7:35 / km) +26m 6:46 / km
shoes: Nike Streak LT4

Saturday Sep 28 #

Note
slept:7.0

9 AM

Warm-Up/Down 14:14 [1] 2.57 km (5:32 / km) +1m 5:31 / km
shoes: Nvii XXC

Orienteering 11:55 [5] 3.17 km (3:46 / km) +10m 3:42 / km
shoes: Nvii XXC

Knock-Out Sprint Quali, Zwingen

Just wasn’t in sprint race mode, therefore way to slow.
Didn´t saw the barrier towards 4., otherwise no real mistakes.


Warm-Up/Down 5:36 [1] 0.96 km (5:49 / km) +1m 5:47 / km
shoes: Nvii XXC

5 PM

Orienteering 13:41 [2] 3.38 km (4:03 / km) +5m 4:01 / km
shoes: Nike Streak 6

Kinda sprint model for tomorrow on the knock-out finals map of Laufen.

Friday Sep 27 #

Note
slept:8.0

11 AM

Warm-Up/Down 18:23 [1] 2.72 km (6:46 / km) +226m 4:47 / km
shoes: Nvii CL 1

Orienteering 44:43 [5] 8.27 km (5:25 / km) +212m 4:48 / km
19c shoes: Nvii CL 1

WorldCup Middle, Laufen

Mispunch. Didn’t ran to the 7th control, don’t why or how - shit either way.
Otherwise kinda good race.
Too slow on the roads and especailly the uphills...
Good routechoice and execution to 3., I would say.

Mistakes to:
2. - overran the path but still should have avoided running in the slope
5. Not straight enough
10. No idea what got into me there..
14. Thought I was already to far to the right, so corrected to the left, at the same time still to low in the slope
15. Just ran and didn´t check when to take off from the road straight to the control
17. Bad distance feeling plus lack of confidence/certantity..


Warm-Up/Down 10:50 [1] 1.9 km (5:42 / km) +23m 5:22 / km
shoes: Hoka Cavu

With Erik.

Thursday Sep 26 #

Note
slept:7.5

11 AM

Orienteering 13:42 [2] 3.43 km (4:00 / km) +46m 3:45 / km
shoes: Nike Streak 6

Model Sprint

1 PM

Orienteering 30:40 [1] 3.75 km (8:10 / km) +233m 6:14 / km
shoes: Nvii CL 1

Model Middle

Wednesday Sep 25 #

Note
slept:7.5

10 AM

Warm-Up/Down 12:12 [1] 2.55 km (4:48 / km) +21m 4:36 / km
shoes: Nike Streak 6

Orienteering 9:48 [4] 2.73 km (3:35 / km) +23m 3:26 / km
shoes: Nike Streak 6

Sprint Zunzgen

Warm-Up/Down 6:22 [1] 1.48 km (4:18 / km) +19m 4:03 / km
shoes: Nike Streak 6

4 PM

Orienteering 45:39 [1] 6.06 km (7:32 / km) +273m 6:09 / km
shoes: Nvii CL 1

Tuesday Sep 24 #

Note
slept:7.0

Travel day to Switzerland..
4 PM

Orienteering 47:43 [2] 6.77 km (7:03 / km) +201m 6:08 / km
20c shoes: Nvii CL 1

Easy-O

Monday Sep 23 #

Note
slept:6.5 (rest day)

Probably not directly the achilles (yeah!) but just a mis-step yesterday while running.. still playing it safe today.

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