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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColinKo

In the 7 days ending Mar 14:

activity # timemileskm+m
  Running3 3:10:17 24.82(7:40) 39.94(4:46) 147
  Warm-Up/Down5 2:12:00 17.2(7:41) 27.67(4:46) 142
  Running - intense2 56:43 9.71(5:51) 15.62(3:38) 71
  Strength2 50:00
  Orienteering2 49:40 6.73(7:23) 10.84(4:35) 96
  Stability 2 20:00
  Total10 8:18:40 58.45 94.07 456

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MoTuWeThFrSaSu

Sunday Mar 14 #

11 AM

Running 1:32:31 [1] 18.97 km (4:53 / km) +110m 4:44 / km
shoes: Hoka Torrent

Saturday Mar 13 #

10 AM

Warm-Up/Down 12:07 [1] 2.61 km (4:39 / km) +11m 4:33 / km
shoes: Nvii CL-F2

Orienteering 20:49 intensity: (3:00 @1) + (17:49 @4) 5.08 km (4:06 / km) +40m 3:57 / km
shoes: Nvii CL-F2

Sprint-O

Two short courses. 3’ break.


Warm-Up/Down 13:49 [1] 2.81 km (4:56 / km) +31m 4:40 / km
shoes: Nvii CL-F2

1 PM

Warm-Up/Down 14:33 [1] 3.32 km (4:23 / km) +14m 4:18 / km
shoes: Nvii CL-F2

Orienteering 28:51 intensity: (9:00 @1) + (19:51 @4) 5.76 km (5:01 / km) +57m 4:47 / km
shoes: Nvii CL-F2

Sprint Intervals

4x massstart in a group of 5.


Warm-Up/Down 16:16 [1] 2.46 km (6:36 / km) +23m 6:18 / km
shoes: Nvii CL-F2

Friday Mar 12 #

10 AM

Warm-Up/Down 18:00 [1] 4.01 km (4:29 / km) +25m 4:21 / km
shoes: Nvii CL-F2

Running - intense 22:08 [4] 6.15 km (3:36 / km) +16m 3:33 / km
shoes: Nvii CL-F2

Warm-Up/Down 8:28 [1] 1.91 km (4:26 / km) +4m 4:23 / km
shoes: Nvii CL-F2

Thursday Mar 11 #

10 AM

Running 55:00 [1] 11.65 km (4:43 / km) +30m 4:40 / km
shoes: Nvii F2

4 PM

Strength 25:00 [3]

Stability 10:00 [1]

Wednesday Mar 10 #

10 AM

Warm-Up/Down 18:09 [1] 4.07 km (4:27 / km) +22m 4:20 / km
shoes: Nvii CL-F2

Running - intense 34:35 [4] 9.47 km (3:39 / km) +55m 3:33 / km
shoes: Nvii CL-F2

Warm-Up/Down 16:00 [1] 3.48 km (4:36 / km) +11m 4:32 / km
shoes: Nvii CL-F2

Tuesday Mar 9 #

2 PM

Warm-Up/Down 14:38 [1] 3.01 km (4:52 / km) +2m 4:51 / km
shoes: Hoka Mach 3

Monday Mar 8 #

11 AM

Running 42:46 [1] 9.31 km (4:35 / km) +7m 4:34 / km

5 PM

Strength 25:00 [3]

Stability 10:00 [1]

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