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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColinKo

In the 7 days ending Jun 16:

activity # timemileskm+m
  Orienteering3 3:14:40 17.78(10:57) 28.62(6:48) 290
  Running2 1:12:00 8.1(8:53) 13.04(5:31) 68
  Total5 4:26:40 25.89(10:18) 41.66(6:24) 357

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Sunday Jun 16 #

12 AM

Orienteering 1:38:30 intensity: (16 @1) + (1:09 @2) + (3:28 @3) + (39:07 @4) + (54:30 @5) 17.48 km (5:38 / km) +182m 5:21 / km
ahr:179 max:188 shoes: Nvii

Jukola 2. leg (2. team)

Wasn't sure if my body will handle a race like this, especially the terrain running at higher paces for ~90'. In the end it worked out better than expected, at least physically.
I had a high HR from the start and quickly noticed just by feeling of intensity where my limit is and that it is not smart to push beyond that. My legs in contrast where the complete opposite and were constantly signaling me to go harder and faster.

My orienteering preparation consisted of two easy trainings the days before so I am not too disappointed with my technical performance.

8. I knew I need to be careful approaching this control but I also tried following the guy in front of me. Half way through we ran over the small hill with cliffs but in that moment I could find it on the map and got suddenly very uncertain, especially about the direction we so far took. Then shortly before my control I just follow people towards another control, partly because I didn't see my own yet even though I probably could/should have from that hill west of my control.

12. Not that big of a mistake as I thought that I am too far left, so directly ran to my control after finding the other one.

13. I really do not know what I was thinking here at the end of the route, I knew exactly where I was till I ran up from the light-green valley south(-east) of the control. Why I looked then first on the east side instead of the west is a complete mystery to me.

15. I wanted to go west but I had just to low confidence to follow my own orienteering and just saw people and a (another) control.

16. It took me too long to arrive at the control, the area looked way more detailed in reality than on the map and it just made we very unsure. If I would have just continued I would found the control sooner.

23. Ehm, yeah.. I thought running out from control 22. to the path would be unmissable, I guess it wasn't.

24. This was stupid. It was clear that it will be tricky control but I did not take the time to execute it properly. Just running over the stream onto the ridge, following the ridge almost to the end and dropping down to the control. Race tiredness and missing routine kicking in.

25. My plan was to take a route going between the two ponds but I just ran completely headless on those paths. Again, no idea what I was doing there. Most stupid mistake of the race.


Saturday Jun 15 #

(rest day)

Friday Jun 14 #

9 AM

Orienteering 47:45 intensity: (4:02 @1) + (35:08 @2) + (8:35 @3) 5.94 km (8:02 / km) +40m 7:46 / km
ahr:149 max:166 shoes: Nvii

Jukola Training 2

Thursday Jun 13 #


4 PM

Orienteering 48:25 intensity: (11:12 @1) + (34:43 @2) + (2:30 @3) 5.19 km (9:19 / km) +68m 8:45 / km
ahr:142 max:167 shoes: Nvii

Jukola Training 1

Wednesday Jun 12 #

5 PM

Running 39:19 intensity: (22:43 @1) + (16:36 @2) 7.01 km (5:37 / km) +43m 5:27 / km
ahr:134 max:148 shoes: Hoka Mach 4.2

Tuesday Jun 11 #

6 PM

Running 32:41 intensity: (9:56 @1) + (22:45 @2) 6.04 km (5:25 / km) +24m 5:18 / km
ahr:136 max:150 shoes: Hoka Mach 4.2

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