Attackpoint - performance and training tools for orienteering athletes

Training Log: ColinKo

In the last 7 days:

	activity	#	time	miles		km		+m
	Running	8	4:22:33	39.04	(6:44)	62.83	(4:11)	493
	Warm-Up/Down	6	1:32:41	12.57	(7:22)	20.23	(4:35)	121
	Warm-Up BBA	3	55:45	7.47	(7:28)	12.02	(4:38)	45
	Stretching	5	40:00
	ABC	3	25:00
	Strength	1	10:00
	Total	17	8:05:59	59.08		95.08		659
	[1-5]	17	7:25:59
averages - sleep:7.4

1:42

0:00

Tuesday Apr 24 #

Note
slept:7.0

9 AM

Warm-Up BBA 19:29 [1] 4.11 km (4:44 / km) +10m 4:41 / km
shoes: Hoka M Mach

Strength 10:00 [3]

5 PM

Warm-Up/Down 15:15 [2] 3.53 km (4:19 / km) +69m 3:56 / km
shoes: Salomon S/Lab Sense 6

6 PM

Running 34:21 [4] 8.63 km (3:59 / km) +151m 3:40 / km
shoes: Salomon S/Lab Sense 6

Intervals Aplerbecker-Schwerter-Wald

5x( 3´ // 90" , 1´// 90" )
Worked out better than I tought beforehand. Did feel tired today..
Legs were doing fine and after the second set I had found my rhythm.

Warm-Up/Down 16:26 [1] 3.75 km (4:23 / km) +15m 4:18 / km

Monday Apr 23 #

Note
slept:7.5

4 PM

Running 52:25 [1] 11.66 km (4:30 / km) +134m 4:15 / km
shoes: Hoka M Mach

Easy Run AplerbeckerWald

5 PM

ABC 5:00 [2]
shoes: Hoka M Mach

Stretching (+Blackroll) 10:00 [0]

Sunday Apr 22 #

Note
slept:8.0

11 AM

Warm-Up/Down 15:00 [1] 3.43 km (4:22 / km) +23m 4:14 / km
shoes: Salomon S/Lab Sense 6

ABC 10:00 [2]
shoes: Nike Streak LT3

12 PM

Running 9:30 [5] 3.0 km (3:10 / km)
shoes: Nike Streak LT3

Track and Field - Rote Erde

Warm and sunny, therefore decided to run topless as the professionals do that all the time. Ran alone (planned) even though I was surprised that really no one else was training on the track.. besides some people in a cafe next to the track I had the whole thing for me.
The time is what I was supposed to run but being faster would have been also okay. Wasn´t full speed/maximum anyway, everything worked out the way I wanted it and my legs are still feeling good afterwards, so I got nothing to complain about.

Warm-Up/Down 15:00 [1] 2.68 km (5:36 / km)
shoes: Barefoot "98

On the field, in the sun..
Trying to turn from snowwhite to vanilla-milk tan

Stretching (+Blackroll) 10:00 [0]

Saturday Apr 21 #

Note
slept:7.5 (rest day)

Don‘t know why but did sleep incredibly bad!

8 PM

Running 18:39 [1] 4.14 km (4:30 / km) +17m 4:25 / km
shoes: Hoka M Mach

Shake it off - Run

Have been helping at a local event allday..

Friday Apr 20 #

Note
slept:7.0

8 AM

Warm-Up BBA 9:30 [1] 2.1 km (4:31 / km) +8m 4:26 / km
shoes: Hoka M Mach

Stretching (+Blackroll ) 5:00 [0]

7 PM

Running 25:00 [1] 5.79 km (4:19 / km) +29m 4:13 / km
shoes: NB 1500

8 PM

Running 9:12 [3] 2.43 km (3:47 / km) +3m 3:46 / km
shoes: NB 1500

Phönixsee

2x500m with 7´ running in between
-->Sunday: 3k Track and Field

Running 18:00 [1] 4.01 km (4:29 / km) +8m 4:27 / km
shoes: NB 1500

Thursday Apr 19 #

Note
slept:8.0

8 AM

Warm-Up BBA 26:46 [1] 5.81 km (4:36 / km) +27m 4:30 / km
shoes: Hoka M Mach

To the bakery and back (at least that was the plan)

Stretching (+Blackroll ) 5:00 [0]

7 PM

Running 50:26 [1] 10.92 km (4:37 / km) +150m 4:19 / km
shoes: Hoka M Mach

Regenerative Run Aplerbecker Wald

Legs were a bit heavy but also 8h of sitting at the university don’t really help.

8 PM

ABC 10:00 [3]
shoes: Hoka M Mach

Including 3 strides

Stretching (+Blackroll ) 10:00 [0]

Wednesday Apr 18 #

Note
slept:6.5

4 PM

Warm-Up/Down 15:15 [1] 3.41 km (4:28 / km) +6m 4:26 / km
shoes: NB 1500

Tempo Runs Phönixsee

Was fun and a well working session. Got more slower on the second one but the sun did its part - Upside though is that this is a perfect preparation for the conditions at JWOC this year. Water-backpack might really be an option on the longdistance..
Also first tank-top run at home!

5 PM

Running 20:00 [4] 5.67 km (3:32 / km)
shoes: NB 1500

#1
Felt good. Legs were working well.

Running 5:00 [1] 1.1 km (4:33 / km) +1m 4:31 / km
shoes: NB 1500

Running 20:00 [4] 5.48 km (3:39 / km)
shoes: NB 1500

#2
Legs still kind of good but the sun was making it tough. Water would have been refreshing..

6 PM

Warm-Up/Down 15:45 [1] 3.43 km (4:36 / km) +8m 4:32 / km
shoes: NB 1500

Felt like walking backwards.

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