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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColinKo

In the 30 days ending Nov 30, 2018:

activity # timemileskm+m
  Orienteering5 3:19:14 19.67(10:08) 31.66(6:18) 62520c
  Running4 2:50:58 23.54(7:16) 37.88(4:31) 273
  Alternative1 1:00:00
  Stretching 4 40:00
  Cycling1 30:00
  Strength1 30:00
  WU BBA1 18:00 2.55(7:04) 4.1(4:23)
  WU | CD2 10:52 1.46(7:27) 2.35(4:37) 37
  Total16 9:19:04 47.22 75.99 93520c
  [1-5]13 8:39:04
averages - sleep:7.5

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Friday Nov 30, 2018 #

Note
slept:9.0 (sick) (rest day)

Thursday Nov 29, 2018 #

Note
slept:8.5 (sick) (rest day)

Started to feel something in my throat on Monday evening, today I am now officially slightly sick. Better now the in training but still..

Wednesday Nov 28, 2018 #

Note
slept:8.5 (rest day)

Tuesday Nov 27, 2018 #

Note
slept:7.0 (rest day)

Monday Nov 26, 2018 #

Note
slept:7.0 (rest day)

4 PM

Alternative 1:00:00 [1]

Badminton with my brother. Fun and competitive for sure. Also something we will probably do more often this winter.

Sunday Nov 25, 2018 #

Note
slept:5.0 (rest day)

9 AM

Orienteering 46:10 [3] ** 7.17 km (6:26 / km) +134m 5:53 / km
shoes: VJ Bold 9

Postenhatz

10 AM

Orienteering 23:29 [1] 3.89 km (6:02 / km) +67m 5:33 / km
shoes: VJ Bold 9

Cool down and control picking.

Saturday Nov 24, 2018 #

Note
slept:6.0 (rest day)

9 AM

Orienteering 46:42 [2] ** 7.37 km (6:20 / km) +177m 5:39 / km
shoes: Invo8 X-212

Easy O

1 PM

WU | CD 8:11 [2] 1.68 km (4:52 / km) +36m 4:24 / km
shoes: VJ Bold 9


Orienteering 37:53 [3] 6.73 km (5:38 / km) +167m 5:00 / km
shoes: VJ Bold 9

Normal O

Goal was to run in a smooth speed, and keep a good flow. Worked out so far but still 3 and 8 were executed not very straight..


2 PM

WU | CD 2:41 [1] 0.67 km (4:00 / km) +1m 3:59 / km
shoes: VJ Bold 9

Friday Nov 23, 2018 #

Note
slept:4.5 (rest day)

7 PM

Running 28:44 [2] 6.71 km (4:17 / km) +37m 4:10 / km
shoes: Salomon S/Lab Sense 6

Easy Running plus short easy Sprint

Thursday Nov 22, 2018 #

Note
slept:7.0 (rest day)

Wednesday Nov 21, 2018 #

Note
slept:9.0 (rest day)

2 PM

Cycling 30:00 [2]

10‘ before, 20’ after

Strength 30:00 [3]

Tuesday Nov 20, 2018 #

Note
slept:6.0 (rest day)

4 PM

Running 50:00 [1] 11.7 km (4:16 / km) +40m 4:12 / km
shoes: Adidas Adios

Easy Run Phönixsee
5 PM

Stretching (+Blackroll ) 10:00 [0]

Monday Nov 19, 2018 #

Note
slept:9.5 (rest day)

Headache since yesterdays late evening..better but not perfect this morning.

Sunday Nov 18, 2018 #

Note
slept:8.0 (rest day)

4 PM

Running 50:14 [1] 9.97 km (5:02 / km) +166m 4:39 / km
shoes: Hoka M Mach

Easy Run with the Coach - Dusiburg

Some nice running plus a lot of good talking about last and next season!

Saturday Nov 17, 2018 #

Note
slept:4.5 (rest day)

Friday Nov 16, 2018 #

Note
slept:9.0 (rest day)

Thursday Nov 15, 2018 #

Note
slept:8.5 (rest day)

Official start of the wintertraining will be on 1.12.
In the meantime I will slowly add some running and alternative training back into the schedule to get some routine again.
9 AM

WU BBA 18:00 [1] 4.1 km (4:23 / km)
shoes: Hoka M Mach


10 AM

Stretching (+Blackroll ) 10:00 [0]

Wednesday Nov 14, 2018 #

Note
slept:8.0

Tuesday Nov 13, 2018 #

Note
slept:7.0 (rest day)

4 PM

Running 42:00 [1] 9.5 km (4:25 / km) +30m 4:21 / km
shoes: Hoka M Mach

Easy Run Phönixsee

Probably faster, didn´t really ran a constant pace but also can´t directly say as I haven´t bought a new GPS watch yet.. anyway was great running again.
Slow start into wintertraining will be next week though.

Stretching (+Blackroll) 10:00 [0]

Monday Nov 12, 2018 #

Note
slept:6.5 (rest day)

Sunday Nov 11, 2018 #

Note
slept:9.5 (rest day)

Saturday Nov 10, 2018 #

Note
slept:7.5 (rest day)

Friday Nov 9, 2018 #

Note
slept:8.5 (rest day)

For almost two weeks now there was almost no running. Body and legs are enjoying that state pretty much. My head is missing it a bit as training is always nice for clearing the mind. Physical recovery is working well therefore, motivation isn’t a big issue of mine in general besides I also got a big boost through PWT.
Today was also the first day where I felt the drive for going running again, not necessarily the urge to run but the passion of itself!

Thursday Nov 8, 2018 #

Note
slept:7.0 (rest day)

Wednesday Nov 7, 2018 #

Note
slept:8.0 (rest day)

Tuesday Nov 6, 2018 #

Note
slept:8.5 (rest day)

9 PM

Stretching (+Blackroll) 10:00 [0]

Monday Nov 5, 2018 #

Note
slept:7.0 (rest day)

Sunday Nov 4, 2018 #

Note
slept:7.5 (rest day)

Saturday Nov 3, 2018 #

Note
slept:6.5

Being at JAKT this weekend (“german youth development camp”).
Cool to see the upcoming orienteers. Tried to motivate them by giving a presentation about that very topic.
3 PM

Orienteering 45:00 [2] ** 6.5 km (6:55 / km) +80m 6:31 / km
20c shoes: Invo8 X-212

Easy O Wilhelmshorst

Two loops with Erik, shawdoing eachother. Was interesting and fun to do some nice orienteering.. WU and CD are included.

Friday Nov 2, 2018 #

Note
slept:8.0 (rest day)

Thursday Nov 1, 2018 #

Note
slept:8.5 (rest day)

PWT is over and I am back in Germany enjoying the offseason.
So first of all big thanks to: Jaroslav K. for organizing and inviting me to PWT!
Then of course: Danke an den Förderverein Orientierungslauf für die Unterstützung! (Thanks to the "German orienteering sponsoring club") for making this possible for me!

So how were those 10days in the Beijing area. Just amazing.
Running and doing orienteering in new and exciting places was so much fun.
Even more fun was it with all the other athletes. So many super interesting conversations. I purely enjoyed it.
Especially those five Swedes made it one of the coolest and funniest weeks, it was a honor and just awesome hanging out with you!

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