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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColinKo

In the 7 days ending Feb 12, 2023:

activity # timemileskm+m
  Running4 4:36:23 37.78(7:19) 60.81(4:33) 595
  Terrain1 1:23:09 9.43(8:49) 15.18(5:29) 127
  Orienteering1 53:52 5.45(9:53) 8.78(6:08) 310
  WU BBA1 46:00 5.1(9:01) 8.21(5:36) 76
  Strength1 30:00
  Running - intense1 29:15 5.0(5:51) 8.04(3:38) 27
  WU | CD1 28:43 4.07(7:04) 6.54(4:23) 18
  Total9 9:07:22 66.84 107.56 1153

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MoTuWeThFrSaSu

Sunday Feb 12, 2023 #

10 AM

Orienteering 53:52 intensity: (6:14 @1) + (20:27 @2) + (21:09 @3) + (6:02 @4) 8.78 km (6:08 / km) +310m 5:13 / km
ahr:154 max:176 shoes: Nvii F1.1 blue

Saturday Feb 11, 2023 #

4 PM

Running 1:40:14 intensity: (8:13 @1) + (59:57 @2) + (26:14 @3) + (5:50 @4) 23.49 km (4:16 / km) +271m 4:02 / km
ahr:152 max:176

Back in Dortmund.

Thursday Feb 9, 2023 #

10 AM

Strength 20:00 [3]

Strength 10:00 [2]

Wednesday Feb 8, 2023 #

9 AM

Running 1:00:45 intensity: (4:39 @1) + (56:06 @2) 13.17 km (4:37 / km) +9m 4:36 / km
ahr:140 max:148 shoes: Hoka Mach 4.2

3 PM

WU | CD 20:02 intensity: (3:38 @1) + (16:23 @2) + (1 @3) 4.58 km (4:22 / km) +17m 4:18 / km
ahr:137 max:144 shoes: Adizero Takumi Sen 8.1

Running - intense 29:15 intensity: (8 @1) + (13:08 @2) + (15:53 @3) + (6 @4) 8.04 km (3:38 / km) +27m 3:35 / km
ahr:158 max:171 shoes: Adizero Takumi Sen 8.1

WU | CD 8:41 intensity: (29 @1) + (8:12 @2) 1.96 km (4:26 / km) +1m 4:25 / km
ahr:139 max:145 shoes: Adizero Takumi Sen 8.1

Tuesday Feb 7, 2023 #

12 PM

Running 44:13 intensity: (14:42 @1) + (29:31 @2) 9.61 km (4:36 / km) +40m 4:30 / km
ahr:136 max:146 shoes: Hoka Mach 4.2

5 PM

Terrain 1:23:09 intensity: (7:37 @1) + (1:06:23 @2) + (9:09 @3) 15.18 km (5:29 / km) +127m 5:16 / km
ahr:143 max:166 shoes: Nvii F1.1 blue

Took my forest shoes again with me in bag to change into them from the Hokas. Definitely nicer like this. However, it was dark this time and it took me a moment to find the bag on the way back.

Monday Feb 6, 2023 #

8 AM

WU BBA 46:00 intensity: (20:27 @1) + (25:33 @2) 8.21 km (5:36 / km) +76m 5:21 / km
ahr:135 max:148

12 PM

Running 1:11:11 intensity: (2:52 @1) + (1:06:00 @2) + (2:19 @3) 14.54 km (4:54 / km) +275m 4:28 / km
ahr:147 max:163 shoes: Nvii F1.1 blue

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