Attackpoint - performance and training tools for orienteering athletes

Training Log: ColinKo

In the last 7 days:

	activity	#	time	miles		km		+m
	Running	5	4:03:32	33.09	(7:22)	53.26	(4:34)	255
	Warm-Up/Down	4	1:51:05	14.78	(7:31)	23.78	(4:40)	69
	Warm-Up BBA	2	40:09	5.34	(7:31)	8.59	(4:40)	24
	Stretching	4	40:00
	ABC	2	35:00	0.93		1.5
	Orienteering	2	32:01	4.25	(7:32)	6.84	(4:41)	29	39c
	Strength	1	10:00
	Total	18	8:31:47	58.39		93.97		377	39c
	[1-5]	14	7:51:47
averages - sleep:7.5

2:00

0:00

Wednesday Jan 23 #

Note
slept:8.0

8 AM

Warm-Up BBA 19:49 [1] 4.13 km (4:48 / km) +12m 4:44 / km
shoes: Salomon S/Lab Sense 6

9 AM

Stretching (+Blackroll ) 10:00 [0]

4 PM

Warm-Up/Down 15:45 [1] 3.64 km (4:20 / km) +8m 4:17 / km
shoes: Adidas Adios

Warm-Up/Down 12:25 [1] 2.87 km (4:20 / km) +15m 4:13 / km
shoes: Adidas Adios

Plan was a tempo session.
My head/mind didn´t feel like doing an intense session before starting the warm-up run but I thought ´just start running and you will find a flow´ but that did not happen.. My body and legs felt fine but in my head it was like having a blockade, almost being "scared" of the effort needed for the session..after doing some unplanned running-abc and standing I decided not to push beyond the limit. So I turned around and started running back home, actually feeling almost like kind of a relief in my head..
"...that two weeks at 95% is better than one week at 105% and another at 60%. Consistency." (Kris Jones)
My mind was just somewhere else and not ready for the mental part of a physical training. I don´t think there is a direct connection to Monday but still it´s the second incomplete session this week!
No breakdown but still...

Tuesday Jan 22 #

Note
slept:8.5

9 AM

Warm-Up BBA 20:20 [1] 4.46 km (4:34 / km) +12m 4:30 / km
shoes: NB 1400

10 AM

Stretching (+Blackroll ) 10:00 [0]

1 PM

Running 57:47 [2] 14.22 km (4:04 / km) +48m 4:00 / km
shoes: NB 1400

Normal Run Phönixsee

Enjoying the wonderful weather, well not the cold but that’s part of the play.

2 PM

ABC 10:00 [2]
shoes: NB 1400

Including 3 strides.

3 PM

Stretching (+Blackroll ) 10:00 [0]

Monday Jan 21 #

Note
slept:6.0

101k - 9:18h
Decent training week. All working out well but still feeling my tigh as training doesn’t make it better nor worse. Strechting only has a limited effect..

4 PM

Running 55:00 [1] 11.0 km (5:00 / km) +130m 4:43 / km
shoes: Salomon S/Lab Sense 6

ER Wald

Legs and stomach felt weird. Watch ran out of battery after 5k so broad values..

Sunday Jan 20 #

Note
slept:8.0

9 AM

Warm-Up/Down 30:38 [1] 6.79 km (4:31 / km) +16m 4:28 / km
shoes: NB 1400

Ran together through the city centre of Leipzig to the start of the training.

10 AM

Orienteering 20:10 [2] *** 3.84 km (5:15 / km) +12m 5:10 / km
18c shoes: Invo8 X-212

"Very-Very-O" - Clara-Zetkin Park, Leipzig

The cut-out map parts were twisted but the direction to the next one was correct (looking from the twisted part). The first connection (4-5) was totally confusing, after that I figured it out quickly but was standing there already for quite a while as well. Interesting format/session, probably even more interesting in the forest.

11 AM

Warm-Up/Down 32:00 [1] 6.76 km (4:44 / km) +27m 4:38 / km
shoes: NB 1400

And back to the hostel, nice subway station sprint.

8 PM

Running 28:00 [1] 6.39 km (4:23 / km) +26m 4:18 / km
shoes: NB 1400

I know it’s just a senseless goal/number I have in mind which sounds nice, even though it’s still pretty much just a random number of the unit length which you could say is also randomly chosen/defined..

9 PM

Stretching (+Blackroll ) 10:00 [0]

Saturday Jan 19 #

Note
slept:7.0

11 AM

ABC 25:00 [1] 1.5 km (16:40 / km)
shoes: NB 1400

4 PM

Strength 10:00 [1]

Running 28:23 [1] 5.84 km (4:52 / km) +2m 4:51 / km
shoes: NB 1400

9 PM

Warm-Up/Down 8:43 [1] 1.72 km (5:04 / km) +1m 5:03 / km
shoes: Invo8 X-212

Orienteering 11:51 [4] * 3.0 km (3:57 / km) +17m 3:50 / km
21c shoes: Invo8 X-212

Kickoff Night-O Sprint - Schönauer Park, Leipzig

Fun session. Was started as a chasing-start, started last and could profit well from Bojan. In the end we had a different loop, so could get in front of the group and win in a tight finish. Worked well overall, between following/orienteering myself and having a good speed. Always better with a good head-lamp (-> thanks Alex for borrowing)

Warm-Up/Down 11:34 [1] 2.0 km (5:47 / km) +2m 5:45 / km
shoes: Invo8 X-212

Collecting some controls with Bojan.

Friday Jan 18 #

Note
slept:7.0

Skipped the morning after sleeping quite terribly.
Now off to the other site of Germany for the first Nationalteam training weekend in 2019.

Finally I managed to write a new blog post.. -The Elite-

4 PM

Running 1:14:22 [1] 15.81 km (4:42 / km) +49m 4:38 / km
shoes: NB 1400

Easy Run Leipzig

With Bojan and Erik. Looked at Maps before to run to a big monument, ended up running pretty much freestyle to our goal and also somehow ending up there and finding our way back.