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Training Log: ColinKo

In the last 7 days:

activity # timemileskm+m
  Orienteering5 3:14:56 18.6(10:29) 29.94(6:31) 80171c
  Warm-Up/Down10 2:06:41 16.08(7:53) 25.88(4:54) 101
  Running3 1:44:52 15.54(6:45) 25.01(4:12) 235
  Warm-Up BBA3 1:00:43 6.67(9:06) 10.74(5:39) 27
  Stretching 3 20:00
  Total16 8:27:12 56.9 91.57 116471c
  [1-5]15 8:07:12
averages - sleep:7.1
«
2:28
0:00
WeThFrSaSuMoTu

Tuesday Feb 19 #

7 AM

Warm-Up BBA 26:55 [1] 3.81 km (7:04 / km) +15m 6:56 / km
shoes: Salomon Sense 7

Almost only sand..
9 AM

Warm-Up/Down 10:00 [1] 1.6 km (6:15 / km) +15m 5:58 / km
shoes: Invo8 X-212

WU&CD

Orienteering 37:05 [3] ** 5.36 km (6:55 / km) +264m 5:33 / km
21c shoes: Invo8 X-212

TC_5_Normal-O

Finally a nice forest, still steel but overall good runability and just fun. Started a bit easier and then ran faster from 8. Onwards, from 13. on pushed hard with Chris S.
That’s one great thing of big training camps like these.
Mistakes:
7 Ran to far down, didn’t notice the first road so looked to late for the control
14 was thinking the control was higher, not so much a loss of time though
Overall quite good speed and orienteering. Focused on read and planning ahead enough.


Monday Feb 18 #

Note
slept:7.5

7 AM

Warm-Up BBA 15:10 [1] 2.87 km (5:17 / km) +12m 5:11 / km
shoes: Salomon Sense 7

9 AM

Warm-Up/Down 15:00 [1] 3.0 km (5:00 / km) +7m 4:57 / km
shoes: Nike LT3 White

Orienteering 23:09 [4] *** 5.38 km (4:18 / km) +35m 4:10 / km
21c shoes: Nike LT3 White

TC_3_Sprint-Side

Not really a sprint in the beginning because of the style and sand but as it was all quite unexpected it was a very good training/challenge to apdapt to and focus on! Still my legs found some thorny bushes..
Also I might have made it into some turkish tv-show at control 18...or maybe not.


10 AM

Warm-Up/Down 15:00 [1] 3.0 km (5:00 / km) +10m 4:55 / km
shoes: Nike LT3 White

With Chris S.
2 PM

Orienteering 1:20:15 [2] *** 9.09 km (8:50 / km) +299m 7:35 / km
10c shoes: VJ Bold 9

TC_4_Normal + Corridor-O

Tough forest and hills. Ran the corridor quite badly, didn´t manage to translate map into forest and vice versa so well.


Sunday Feb 17 #

Note
slept:4.5

Training camp in Turkey-Antalya/Side with Ankurri (and a lot of other orienteers)
9 AM

Warm-Up/Down 6:00 [1] 1.07 km (5:36 / km) +12m 5:19 / km
shoes: Invo8 X-212

Knee seemed to be okay/good while warming up and more importantly was also good while running in the forest. Just felt that there was something but hopefully it will go away as it came..

Orienteering 37:41 [1] ** 5.4 km (6:59 / km) +152m 6:07 / km
shoes: Invo8 X-212

TC_1_Easy-O

Getting to know the terrain. Some controls, some small mistakes.


2 PM

Warm-Up/Down 13:00 [1] 3.2 km (4:04 / km) +12m 3:59 / km
shoes: Nike LT3 White

Orienteering (Sprint) 16:46 [4] ** 4.71 km (3:34 / km) +51m 3:23 / km
19c shoes: Nike LT3 White

TC_2_Village-Sprint

Legs felt really good, and even running hard shoes on hard surfaces didn’t create any issues, so looking forward to training hard the coming days!
Ran the sprint fast but was nothing super exciting, still good to see where the current sprint shape and routine is. Cut stairways in the middle to control 13.&15. but wouldn’t have done so in a competition.


3 PM

Warm-Up/Down 15:00 [1] 2.7 km (5:33 / km) +5m 5:30 / km
shoes: Nike LT3 White

Stretching 5:00 [0]

Saturday Feb 16 #

Note
slept:7.5

Had some problems with the inside of the knee since thurdays run. The 3k test was runnable in softer shoes but felt it there slightly. The cool down though was already starting to get uncomfortable, so I stopped and walked back. Didn´t train afterwards and also not on Saturday (travelling the other half of the day anyway).

Friday Feb 15 #

Note
slept:8.0

9 AM

Warm-Up/Down 7:03 [1] 1.23 km (5:44 / km) +2m 5:41 / km
shoes: Nike Streak 6

10 AM

Warm-Up/Down 8:16 [1] 1.84 km (4:30 / km)
shoes: Nike Streak 6

Running 9:24 [4] 3.0 km (3:08 / km)
shoes: Nike Streak 6

3k Testrun Essen

Warm-up wasn´t so good mostly because of the knee situation. In the race it wasn´t so bad but would have prefered faster shoes. Overall good effort wise, still felt that there is way more possible.

Warm-Up/Down 6:10 [1] 1.2 km (5:08 / km)
shoes: Nike Streak 6

Thursday Feb 14 #

Note
slept:8.0

8 AM

Warm-Up BBA 18:38 [1] 4.06 km (4:35 / km)
shoes: Hoka M Mach

Stretching (+Blackroll ) 5:00 [0]

4 PM

Running 1:07:58 [1] 14.68 km (4:38 / km) +210m 4:19 / km
shoes: NB 1400

Easy Run Essen

Some short training weekend with the national team. Just two cities to the east, rarley travelled so shortly for a camp.

Wednesday Feb 13 #

Note
slept:7.0

1 PM

Warm-Up/Down 21:12 [1] 4.94 km (4:17 / km) +30m 4:10 / km
shoes: Nike Streak 6

Running 27:30 [4] 7.33 km (3:45 / km) +25m 3:41 / km
shoes: Nike Streak 6

Intervals Phönixsee

10x30”//1’ + 2x1k//2’
2 PM

Warm-Up/Down 10:00 [1] 2.1 km (4:46 / km) +8m 4:40 / km
shoes: Nike Streak 6

3 PM

Stretching (+Blackroll ) 10:00 [0]

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