Training Log Archive: ColinKoIn the 31 days ending Oct 31, 2017:
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Tuesday Oct 31, 2017 #
Cycling 41:44 [3]
Monday Oct 30, 2017 #
Cycling 38:00 [1]
Finally repaired my old mountain bike or at least it´s drivable again. 13.9km - 104hm
Sunday Oct 22, 2017 #
Note
(sick)
Thursday Oct 19, 2017 #
Running 48:35 [2] 11.01 km (4:25 / km) +46m 4:19 / km
shoes: NB 1500
Weather is still nice!
Monday Oct 16, 2017 #
Running 49:16 [1] 10.16 km (4:51 / km) +145m 4:32 / km
shoes: NB 1500
Had to and wanted to run in the sun. Just nice weather outside!
Actually 1k or so is missing because my watch stopped in between..but who cares
Stretching (+Blackroll ) 10:00 [0]
Saturday Oct 14, 2017 #
Note
~ 2h - 12k as well as some ice cream!
Monday Oct 9, 2017 #
Note
(rest day)
Tough, exhausting but also super cool just awesome!
A bit weird right now with being home and kind of away from orienteering and other orienteers the next weeks..therefore already excited for the upcoming o-weekends.
Running 44:44 [1] 9.83 km (4:33 / km) +45m 4:27 / km
shoes: NB 1500
Stretching (+Blackroll ) 10:00 [0]
Sunday Oct 8, 2017 #
Orienteering 1:30:35 [3] *** 14.68 km (6:10 / km) +447m 5:21 / km
30c shoes: VJ Bold 7
Not content but not really disapointed. The beginning was quite good, speed was fine but then I started to get unconcentrated and didn´t had the power to keep the pace up.. After about 40´ I kind of started to lose motivation but still wanted to finish the race..
Mistakes:
Quite some..
Saturday Oct 7, 2017 #
WU BBA 15:34 [1] 3.1 km (5:01 / km) +63m 4:33 / km
shoes: NB 1500
ABC 5:00 [2]
shoes: NB 1500
Stretching 5:00 [0]
shoes: NB 1500
Orienteering 39:05 [4] *** 7.13 km (5:29 / km) +208m 4:47 / km
22c shoes: VJ Bold 7
Good run. Ran totally alone after the first control. Legs were surprisingly fine. Couple of small mistakes..
Mistakes:
1. should have been more confident in just running straight to the control
after the stone wall..(knowing where the control is)
2. don´t be scared of climb and therefore keep it straight, also coming from
above to the control is mostly better
3. well wasn´t sure if I lost direction in the green so did the safe choice by
taking the paths.. (confidence)
11. no real big mistake but couldn´t properly read the map and translate it
into the terrain (spend to less on what´s coming up terrain-wise)
14. didn´t plan that much forward..so took the route around which was the
better one but didn´t directly went over the fence onto the track and ran
first more trough green stuff which was slow..
19. did follow the path of the runners who ran there before.. also went to far
up (knowing where the control is..)
22. compass and confidence and you will get there..
WU | CD 8:41 [1] 1.42 km (6:07 / km) +2m 6:04 / km
shoes: VJ Bold 7
Friday Oct 6, 2017 #
Orienteering 1:18:26 [1] *** 8.46 km (9:16 / km) +33m 9:06 / km
11c shoes: Inov8 X-212
First setting the 2.&3. control then started to 4. but didn´t directly found that one but was sure to be right..then got kind of lost to 5. and at some point just continued to 6. At 11. I met Fight and he said he is mainly looking and trying to understand the terrain. So I kind of did the same.. a lot of walking. Motivation wasn´t high today.
Note
On Saturday are the Austrian Relay Championships and on Sunday is a ultra-long mass-start race. So some nice final for the season
Thursday Oct 5, 2017 #
WU BBA 11:44 [1] 2.43 km (4:50 / km) +2m 4:49 / km
shoes: NB 1500
Stretching 5:00 [0]
WU | CD 3:04 [1] 0.44 km (6:58 / km) +1m 6:53 / km
shoes: VJ Bold 7
Orienteering 51:01 [2] **** 6.43 km (7:56 / km) +25m 7:47 / km
14c shoes: VJ Bold 7
Wasn´t feeling good at all at the start and first couple of controls. No power, energy and also no concentration plus no big motivation...
After the 4th control the motivation kicked in and the terrain was so much fun!
Made some mistakes..but worked out better than expected. (Okay, to the 10th control I really messed it up in terms of dircetion)
Orienteering 1:14:09 [2] *** 13.1 km (5:40 / km) +64m 5:32 / km
16c shoes: Inov8 X-212
Just nice running even though the forest can be rough and sticky.
Couple of small mistakes also many times didn´t saw the yellow flag which is the worst possible color for a flag in this kind of terrain..
All in all actually very enjoyable!
Wednesday Oct 4, 2017 #
WU BBA 15:49 [1] 3.33 km (4:45 / km) +2m 4:44 / km
shoes: NB 1500
ABC 5:00 [2]
shoes: NB 1500
Stretching 5:00 [0]
WU | CD 18:14 [1] 2.77 km (6:35 / km) +13m 6:26 / km
shoes: Nike Streak LT3
Orienteering 1:06:58 [3] *** 7.4 km (9:03 / km) +20m 8:56 / km
32c shoes: Nike Streak LT3
Was fun. Lots of people looking confused, so classy city sprint.
Time is the total one, had to wait longer because they needed to be set every time.. Weather is still pretty nice, did some small mistakes..nothing bad. The 9th control on the third leg is unreachable..got told that before..still didn´t directly thought about it.
Sprint 1
Sprint 2
Sprint 3
WU | CD 8:06 [1] 1.61 km (5:02 / km) +5m 4:57 / km
shoes: Nike Streak LT3
Tuesday Oct 3, 2017 #
Note
In general it’s like totally flat here. So the terrain is pretty fast, most of the times you can see pretty far, only sticky trees and bushes as well as sand slow you down..
WU | CD 4:12 [1] 0.77 km (5:27 / km) +3m 5:21 / km
shoes: Inov8 X-212
Orienteering 49:13 [2] *** 7.67 km (6:25 / km) +28m 6:18 / km
18c shoes: Inov8 X-212
Didn’t directly saw the first control (was only yellow tape) so was unsure in the terrain and yeah didn’t got away til the 9th control.. Here to learn!
WU | CD 10:26 [1] 1.87 km (5:35 / km) +3m 5:32 / km
shoes: Barefoot "98
WU | CD 4:16 [1] 0.83 km (5:08 / km) +2m 5:05 / km
shoes: VJ Bold 7
Orienteering 1:10:22 [2] *** 12.83 km (5:29 / km) +24m 5:26 / km
18c shoes: VJ Bold 7
Well felt tired and therefore couldn´t go high speed. At the same time it was 21 degrees, clean sky and mostly open area..
Did a couple of mistakes close to the controls..wasn´t able to manage the terrain and map in my head.
Monday Oct 2, 2017 #
Note
Then it´s time for an earned training break!
WU | CD 4:04 [1] 0.7 km (5:49 / km) +3m 5:41 / km
shoes: Inov8 X-212
Orienteering 43:43 [1] *** 7.08 km (6:10 / km) +48m 5:58 / km
16c shoes: Inov8 X-212
Didn’t ran really fast. Task was to get to know the terrain, go cross and don’t walk.
Sunday Oct 1, 2017 #
WU | CD 11:52 [1] 1.75 km (6:47 / km)
shoes: Nike Streak LT3
Orienteering race 16:27 [5] *** 4.35 km (3:47 / km) +37m 3:38 / km
18c shoes: Nike Streak LT3
You get a good mindset for the rest of the race if you know you already lost 55-60" to the first control..
Lost some time on every control because of my running speed.
Mistakes:
1. (55-60")
4. (5")
6. (5")
7. (3")
14. (4")
WU | CD 7:36 [1] 0.9 km (8:27 / km) +5m 8:13 / km
shoes: Nike Streak LT3
Alternative (Soccer) 35:00 [0]
Was a lot of fun!