Attackpoint - performance and training tools for orienteering athletes

Training Log: ColinKo

In the last 7 days:

	activity	#	time	miles		km		+m
	Running	6	4:18:42	34.78	(7:26)	55.98	(4:37)	417
	Warm-Up BBA	3	58:09	7.65	(7:36)	12.31	(4:43)	34
	Stretching	6	50:00
	Warm-Up/Down	2	21:37	3.02	(7:09)	4.86	(4:27)	19
	Strength	1	10:00
	Total	13	6:38:28	45.45		73.15		470
	[1-5]	11	5:48:28
averages - sleep:7.6

1:24

0:00

Wednesday Oct 17 #

Note
slept:8.5

8 AM

Warm-Up BBA 18:26 [1] 4.1 km (4:30 / km) +10m 4:27 / km
shoes: Hoka M Mach

Stretching (+Blackroll ) 10:00 [0]

3 PM

Running 48:29 [1] 10.25 km (4:44 / km) +114m 4:29 / km
shoes: Hoka M Mach

Easy Run Wald

Plus 4 strides.

4 PM

Stretching (+Blackroll ) 5:00 [0]

Tuesday Oct 16 #

Note
slept:7.5

12 PM

Warm-Up/Down 15:30 [1] 3.66 km (4:14 / km) +15m 4:09 / km
shoes: Adidas Adios

Running 30:43 [4] 8.55 km (3:36 / km) +20m 3:33 / km
shoes: Adidas Adios

Bilstam Fartlek Phönixsee

1x4‘,2x2‘,4x1‘,8x30“ //2‘ series break and interval break time in between
Not the fastet but still solid session. My body didn´t feel perfect towards the end but mainly stomach wise.. Feeling my calves again but not as bad as last week. Satisfied not more, not less. Running fast was quite fun though!

1 PM

Warm-Up/Down 6:07 [1] 1.2 km (5:06 / km) +4m 5:01 / km
shoes: Adidas Adios

Monday Oct 15 #

Note
slept:7.0

4 PM

Running 52:42 [1] 11.17 km (4:43 / km) +35m 4:39 / km
shoes: Adidas Adios

Easy Run Phönixsee

Way better today. Still felt my calves what usually isn’t the case but still felt a lot smoother.

5 PM

Running 15:00 [2] 3.1 km (4:50 / km) +7m 4:47 / km
shoes: Adidas Adios

10 strides on the field plus running back home

Stretching (+Blackroll) 10:00 [0]

Sunday Oct 14 #

Note
slept:8.5

Note
(rest day)

Decided to not do anything else today, recovery of my legs isn´t working so well currently..just want fresh legs again, and not anything worse.

8 AM

Warm-Up BBA 19:59 [1] 4.1 km (4:52 / km) +12m 4:48 / km
shoes: Hoka M Mach

Saturday Oct 13 #

Note
slept:8.0

9 AM

Warm-Up BBA 19:44 [1] 4.11 km (4:48 / km) +12m 4:44 / km
shoes: Hoka M Mach

Stretching (+Blackroll ) 10:00 [0]

2 PM

Running 47:47 [1] 10.15 km (4:42 / km) +35m 4:38 / km
shoes: Hoka M Mach

Easy Run Phönixsee

3 PM

Stretching (+Blackroll ) 5:00 [0]

Friday Oct 12 #

Note
slept:7.0

It’s 7am and I could have gone out in shorts and a T-Shirt but my head in contrast to the weather is already in autumn mode and not still in summer mode with 26^C at day and 17! at night..

10 AM

Running 1:04:01 [1] 12.76 km (5:01 / km) +206m 4:39 / km
shoes: Hoka M Mach

Recovery Run III Wald

3 easy strides afterwards.

12 PM

Stretching (+Blackroll ) 10:00 [0]

Strength 10:00 [3]

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