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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColinKo

In the 7 days ending Feb 16:

activity # timemileskm+m
  Running8 6:31:54 56.33(6:57) 90.66(4:19) 278
  Warm-Up/Down1 40:00 5.7(7:01) 9.17(4:22) 19
  Orienteering1 40:00 4.0(10:01) 6.43(6:13) 80
  Stability 1 35:00
  Warm-Up BBA1 19:00 2.54(7:28) 4.09(4:38) 5
  Total10 8:45:54 68.57 110.35 382

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MoTuWeThFrSaSu

Sunday Feb 16 #

10 AM

Running (WU) 20:54 [1] 4.99 km (4:11 / km) +2m 4:11 / km
shoes: Nvii XXC

Running 28:04 [4] 8.42 km (3:20 / km) +60m 3:13 / km
shoes: Nvii XXC

Training Race Kuldīga

I need a map to find a way, or just another guy who shouts “Left!” when I don’t turn..

Running (CD) 26:42 [1] 5.9 km (4:31 / km) +12m 4:29 / km
shoes: Nvii XXC

Short breaks only in between everything

Saturday Feb 15 #

12 PM

Orienteering 40:00 [2] 6.43 km (6:13 / km) +80m 5:51 / km
shoes: Forest 1.2

Easy-O


1 PM

Running (Forest) 24:00 [2] 4.25 km (5:39 / km) +30m 5:27 / km
shoes: Forest 1.2

Friday Feb 14 #

8 AM

Running (BBA) 1:04:15 intensity: (59:15 @1) + (5:00 @4) 13.93 km (4:37 / km) +25m 4:34 / km

ER + Tabata

Thursday Feb 13 #

2 PM

Running 17:17 [1] 4.06 km (4:15 / km) +9m 4:12 / km
shoes: Nvii XXC

Running 31:36 [4] 8.17 km (3:52 / km) +40m 3:47 / km
shoes: Nvii XXC

Intervals

10x1’//1’, //3’, 10x30”//30”
Forest paths.

Running 19:19 [1] 4.2 km (4:36 / km) +1m 4:36 / km
shoes: Nvii XXC

5 PM

Running (ER) 20:20 [1] 4.14 km (4:54 / km) +6m 4:52 / km
shoes: Hoka Cavu

Stability 35:00 [2]

Wednesday Feb 12 #

9 AM

Warm-Up BBA 19:00 [1] 4.09 km (4:38 / km) +5m 4:37 / km
shoes: Hoka Cavu

1 PM

Running (ER) 1:02:03 [1] 13.57 km (4:34 / km) +29m 4:32 / km

Tuesday Feb 11 #

9 AM

Running (BBA) 35:00 [1] 7.68 km (4:33 / km) +1m 4:33 / km
shoes: Hoka Cavu

1 PM

Warm-Up/Down 17:37 [1] 4.17 km (4:14 / km) +9m 4:11 / km
shoes: Nvii XXC

Running 42:24 [4] 11.34 km (3:44 / km) +63m 3:38 / km
shoes: Nvii XXC

Tempo

5x6’ // 3’
Mostly forest paths. Beforehand and first one didn’t feel so great but after that worked out fine.

Warm-Up/Down 22:23 [1] 5.0 km (4:29 / km) +10m 4:26 / km
shoes: Nvii XXC

Monday Feb 10 #

Note
(rest day)

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