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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColinKo

In the 7 days ending Jan 19:

activity # timemileskm+m
  Running7 3:39:00 30.41(7:12) 48.95(4:28) 431
  Orienteering6 3:20:56 26.32(7:38) 42.36(4:45) 27098c
  Strength2 1:00:00
  Warm-Up/Down3 49:26 5.78(8:33) 9.3(5:19) 60
  Stationary Bike1 15:00
  Total13 9:04:22 62.52 100.61 76098c

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MoTuWeThFrSaSu

Sunday Jan 19 #

Note

Thanks again to the Swiss NT for the trainings!
__________
Map comments in doma..
9 AM

Warm-Up/Down 4:58 [1] 1.0 km (4:59 / km) +2m 4:56 / km
shoes: Nike Streak 6

Orienteering 8:46 [4] 2.52 km (3:28 / km) +3m 3:27 / km
shoes: Nike Streak 6

Sprint-Relay Start #1 Darmstadt


Orienteering 12:18 [4] 3.34 km (3:41 / km) +3m 3:40 / km
shoes: Nike Streak 6

Sprint-Relay Start #2 Darmstadt


Warm-Up/Down 9:25 [1] 1.92 km (4:55 / km) +4m 4:52 / km
shoes: Nike Streak 6

2 PM

Orienteering 31:51 [3] 7.08 km (4:30 / km) +30m 4:24 / km
shoes: Nike Streak 6

Partner-Sprint

First different routes together, then two partner sprint loops, then the rest alone.


Saturday Jan 18 #

11 AM

Orienteering 26:56 [3] 5.96 km (4:31 / km) +41m 4:22 / km
56c shoes: Nike Streak 6

Easy Pace Sprint Wiesbaden

Multicontrols + Routechoices.


Running 11:34 [1] 2.41 km (4:48 / km) +2m 4:47 / km
shoes: Nike Streak 6

3 PM

Warm-Up/Down 9:47 [1] 1.96 km (5:00 / km) +3m 4:58 / km
shoes: Nike Streak LT4

Orienteering 14:59 [4] 3.65 km (4:06 / km)
18c shoes: Nike Streak LT4

Sprint Race Training Mainz


Warm-Up/Down 13:20 [1] 2.32 km (5:45 / km) +30m 5:24 / km
shoes: Nike Streak LT4

Friday Jan 17 #

Note

Sprint Weekend from the Swiss Nationalteam in Darmstadt (& Region)

2 PM

Orienteering 52:45 [3] 10.65 km (4:57 / km) +38m 4:52 / km
24c shoes: Nike Streak 6

Sprint Intervals Darmstadt




7 PM

Warm-Up/Down 11:56 [1] 2.12 km (5:38 / km) +21m 5:22 / km
shoes: Forest 1.2

Orienteering 53:21 [2] 9.15 km (5:50 / km) +155m 5:22 / km
shoes: Forest 1.2

Night-O

Massstart but rather easy pace. Beginning quite alright, second half rather sup par.

Running 8:51 [1] 1.87 km (4:45 / km) +5m 4:41 / km
shoes: Forest 1.2

Thursday Jan 16 #

8 AM

Running (BBA) 29:29 [1] 6.58 km (4:29 / km) +23m 4:24 / km
shoes: Hoka Cavu

4 PM

Running 49:12 [2] 12.35 km (3:59 / km) +57m 3:54 / km
shoes: NB 1400

NR

Including 10x20”//10”
6 PM

Strength 20:00 [3]

Wednesday Jan 15 #

11 AM

Running (ER) 24:34 [1] 5.88 km (4:11 / km) +24m 4:06 / km
shoes: Hoka Cavu

Tuesday Jan 14 #

7 PM

Running (ER) 50:15 [1] 11.3 km (4:27 / km) +75m 4:18 / km
shoes: Hoka Cavu

Monday Jan 13 #

8 AM

Running (BBA) 45:05 [1] 8.56 km (5:16 / km) +245m 4:37 / km

2 PM

Stationary Bike 15:00 [1]

Strength 40:00 [3]

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