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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColinKo

In the 7 days ending Feb 9:

activity # timemileskm+m
  Running8 4:39:34 41.72(6:42) 67.14(4:10) 133
  Orienteering3 1:50:35 12.02(9:12) 19.35(5:43) 9041c
  Warm-Up/Down3 1:26:03 12.42(6:56) 19.99(4:18) 27
  Strength1 35:00
  Warm-Up BBA2 32:23 4.51(7:11) 7.26(4:28) 6
  Stability 1 30:00
  ABC1 5:00
  Total14 9:38:35 70.67 113.74 25741c

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MoTuWeThFrSaSu

Sunday Feb 9 #

2 PM

Orienteering 42:21 [3] 9.49 km (4:28 / km) +50m 4:21 / km
21c shoes: Forest 1.2

Normal-O Riga

Don´t know about control 2. (32) otherwise quite okay.


Running (XC) 27:48 [3] 6.31 km (4:24 / km) +30m 4:18 / km
shoes: Forest 1.2

Quick read-out, then further running.

Saturday Feb 8 #

12 PM

Orienteering 30:00 [3] 2.0 km (15:00 / km)
shoes: Nike Streak 6

Indoor-O

One building, two courses, one missing control...DSQ

Running 24:24 [1] 5.81 km (4:12 / km) +8m 4:10 / km
shoes: Nike Streak 6

Friday Feb 7 #

Note
(rest day)

9 AM

Running (BBA) 38:28 intensity: (33:28 @1) + (5:00 @4) 8.72 km (4:25 / km) +12m 4:23 / km
shoes: Hoka Cavu

Including Tabata.

Thursday Feb 6 #

1 PM

Warm-Up/Down 16:16 [1] 3.88 km (4:12 / km) +5m 4:10 / km
shoes: Nvii XXC

Running 29:37 [4] 7.58 km (3:54 / km) +13m 3:52 / km
shoes: Nvii XXC

Intervals

15x1’//1’ on forest paths.

Warm-Up/Down 21:00 [1] 4.95 km (4:15 / km) +2m 4:14 / km
shoes: Nvii XXC

5 PM

Strength 35:00 [2]

6 PM

Running 21:01 [1] 4.35 km (4:50 / km) +7m 4:47 / km
shoes: Hoka Cavu

Wednesday Feb 5 #

9 AM

Warm-Up BBA 14:44 [1] 3.26 km (4:32 / km) +3m 4:30 / km
shoes: Hoka Cavu

6 PM

Warm-Up/Down 5:52 [1] 1.34 km (4:23 / km) +1m 4:22 / km
shoes: Forest 1.2

Orienteering 38:14 [3] 7.86 km (4:52 / km) +40m 4:45 / km
20c shoes: Forest 1.2

Night-O

Massstart.

Warm-Up/Down 3:03 [1] 0.59 km (5:11 / km) +1m 5:08 / km
shoes: Forest 1.2

Tuesday Feb 4 #

8 AM

Warm-Up BBA 17:39 [1] 4.01 km (4:24 / km) +3m 4:23 / km
shoes: Hoka Cavu

9 AM

ABC 5:00 [1]

1 PM

Warm-Up/Down 17:30 [1] 4.12 km (4:15 / km) +11m 4:11 / km
shoes: Nvii XXC

Running 40:05 intensity: (10:00 @1) + (30:05 @4) 10.72 km (3:44 / km) +37m 3:40 / km
shoes: Nvii XXC

Tempo

3x10’ //5’ in the forest (~3:32 pace)

Warm-Up/Down 22:22 [1] 5.11 km (4:23 / km) +8m 4:21 / km
shoes: Nvii XXC

Monday Feb 3 #

9 AM

Running (BBA) 36:11 [1] 8.1 km (4:28 / km) +15m 4:26 / km
shoes: Hoka Cavu

3 PM

Running 1:02:00 [3] 15.55 km (3:59 / km) +11m 3:58 / km

NR + 10’ faster
7 PM

Stability 30:00 [1]

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