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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColinKo

In the 31 days ending Dec 31, 2017:

activity # timemileskm+m
  Running23 20:03:41 155.62 250.44 4396
  Orienteering8 5:40:56 32.03(10:39) 51.54(6:37) 1668103c
  WU | CD16 3:39:44 24.92(8:49) 40.11(5:29) 533
  Stretching 14 2:15:00
  WU BBA4 1:11:22 9.24(7:43) 14.87(4:48) 112
  Cycling1 1:10:00
  Strength2 55:00
  ABC1 45:45 3.79(12:04) 6.1(7:30) 15
  Alternative1 40:00
  Total59 36:21:28 225.6 363.06 6724103c
  [1-5]47 34:06:28
averages - sleep:7.7

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Sunday Dec 31, 2017 #

Note
slept:9.0

9 AM

WU BBA 17:22 [1] 3.63 km (4:47 / km) +48m 4:29 / km
ahr:143 max:159 shoes: NB 1500

Trash out, breadrolls in
1 PM

WU | CD 13:38 [1] 2.56 km (5:20 / km) +16m 5:10 / km
ahr:144 max:168 shoes: Inov8 X-212


WU | CD 5:53 [2] 1.07 km (5:30 / km) +12m 5:12 / km
ahr:151 max:178 shoes: Inov8 X-212


Running race 40:19 [5] 10.34 km (3:54 / km) +329m 3:22 / km
ahr:178 max:185 shoes: Inov8 X-212

Silvester Run Bad Harzburg


2 PM

WU | CD 16:53 [1] 3.11 km (5:26 / km) +32m 5:10 / km
ahr:136 max:143 shoes: Inov8 X-212


11 PM

Running 32:40 [1] 4.58 km (7:08 / km) +96m 6:27 / km
ahr:131 max:158 shoes: NB 1500

Running into the 2018 with Ole, Lotti and Theo. Getting some nice views over Seesen but also a lot of rain on ourselves.

Saturday Dec 30, 2017 #

Note
slept:9.0

11 AM

WU | CD 6:38 [1] 1.17 km (5:40 / km) +8m 5:29 / km
ahr:133 max:146 shoes: NB 1500


Orienteering 28:59 [2] *** 5.76 km (5:02 / km) +70m 4:45 / km
ahr:149 max:166 14c shoes: NB 1500

TC7_Mirrored Sprint Bad Harzburg

Was quite tricky to figure out a technique for the mirrored map but was still very funny. The thing is you actually just always need to change the directions of your plan like right is left..but then to turn the map the right direction if you make a turn is again tricky..
Map without Route
8 PM

Alternative (Hockey ) 40:00 [1]

Friday Dec 29, 2017 #

Note
slept:7.0

7 AM

WU BBA 16:50 [1] 3.0 km (5:37 / km) +39m 5:16 / km
ahr:120 max:142 shoes: NB 1500

With Ole and Marvin. Getting some bread rolls.
10 AM

WU | CD 15:33 [1] 2.86 km (5:26 / km) +21m 5:15 / km
ahr:131 max:156 shoes: Inov8 X-212


Orienteering 11:45 [4] ** 2.94 km (4:00 / km) +7m 3:57 / km
ahr:170 max:179 16c shoes: Inov8 X-212

TC5_Sprint I Braunschweig

Map with Route
11 AM

WU | CD 1:44 [1] 0.31 km (5:35 / km)
ahr:131 max:136

Stomach wasn´t feeling well..
12 PM

WU | CD 7:22 [1] 0.73 km (10:05 / km) +3m 9:53 / km
ahr:124 max:139 shoes: Inov8 X-212

Orienteering 11:59 [4] ** 2.86 km (4:11 / km) +11m 4:07 / km
21c shoes: Inov8 X-212

TC6_Sprint II Braunschweig

HR-belt was around my belly after the third control..

Map with Route

WU | CD 5:38 [1] 1.2 km (4:42 / km) +7m 4:34 / km
ahr:149 max:166 shoes: Inov8 X-212

We were in a hurry to change clothes quickly and then to catch the train back to Bad Harzburg.
3 PM

Running 2:16:14 [3] 22.92 km (5:57 / km) +996m 4:53 / km
ahr:154 max:170 shoes: Inov8 X-212

The Brocken

WIth Marvin and Ole. Bad Harzburg - Ecker - Brocken - Torfhaus.

Thursday Dec 28, 2017 #

Note
slept:8.5

"By the way the training camp is in Bad Harzburg. Snow is laying only up to ~400m below the Brocken."
9 AM

WU | CD 7:06 [1] 1.19 km (5:58 / km) +23m 5:26 / km
ahr:140 max:150 shoes: Inov8 X-212


10 AM

Orienteering 1:08:22 [3] *** 10.04 km (6:49 / km) +378m 5:44 / km
ahr:163 max:178 18c shoes: Inov8 X-212

TC3_Longer Route choices

Focus was on how to execute the route and also the mental component of staying with your route. (Actually really a good training idea for that as it was really the talking point this year [thanks Thilo])

Map with Route
11 AM

WU | CD 11:00 [1] 2.53 km (4:21 / km) +5m 4:18 / km
ahr:136 max:145 shoes: Inov8 X-212


2 PM

WU | CD 9:43 [1] 1.71 km (5:41 / km) +37m 5:08 / km
ahr:137 max:145 shoes: Inov8 X-212


Orienteering 52:36 [2] *** 5.67 km (9:17 / km) +326m 7:12 / km
ahr:148 max:166 0c shoes: Inov8 X-212

TC4_Corridor

The slopes on the first kilometer were so steep and slippery..
Very nice even though the new growing trees got quite annoying.

Map with Route
3 PM

WU | CD 6:08 [1] 1.16 km (5:17 / km) +5m 5:11 / km
ahr:135 max:147


5 PM

Strength 35:00 [3]

Wednesday Dec 27, 2017 #

Note
slept:7.0

9 AM

WU | CD 17:04 [1] 2.99 km (5:42 / km) +61m 5:11 / km
ahr:136 max:153 shoes: VJ Bold 7


10 AM

Orienteering 1:07:56 [2] *** 8.09 km (8:24 / km) +304m 7:04 / km
ahr:149 max:166 22c shoes: VJ Bold 7

TC1_Mutli - O-Technic

First O-training after some almost 3 weeks.

Map with Route
11 AM

WU | CD 23:51 [1] 3.48 km (6:51 / km) +72m 6:13 / km
ahr:140 max:154 shoes: VJ Bold 7

Cool down (control picking)

2 PM

WU | CD 10:55 [1] 1.53 km (7:08 / km) +80m 5:39 / km
shoes: VJ Bold 7


Orienteering 32:00 [3] ** 5.4 km (5:56 / km) +182m 5:04 / km
ahr:135 max:179 12c shoes: VJ Bold 7

TC2_Set and Get Relay

Ran together with Marvin.

(Time is ~ Movement-Time)

Map with Route
3 PM

WU | CD 15:10 [1] 2.31 km (6:34 / km) +37m 6:05 / km
ahr:152 max:163 shoes: VJ Bold 7


Tuesday Dec 26, 2017 #

Note
slept:7.5

10 AM

Running (BBA) 43:07 [2] 10.17 km (4:14 / km) +40m 4:09 / km
ahr:163 max:179 shoes: NB 1500

Phönixsee

11 AM

Stretching (+Blackroll ) 10:00 [0]

7 PM

Running 1:20:04 [2] 16.82 km (4:46 / km) +368m 4:17 / km
ahr:165 max:180 shoes: Inov8 X-212

Brocken Up and Down

Was superfun to run through the snow with Marvin. It’s wasn’t really that cold nor that windy (besides a the top..). Definitely a big push for motivation.

Monday Dec 25, 2017 #

Note
slept:8.5

10 AM

Running (BBA) 47:17 [1] 10.15 km (4:40 / km) +40m 4:34 / km
ahr:155 max:170 shoes: NB 1500

Calm Run Phönixsee

With Dean.
11 AM

Stretching (+Blackroll ) 10:00 [0]

Sunday Dec 24, 2017 #

Note
slept:8.0

9 AM

Running (BBA) 55:00 [1] 10.87 km (5:04 / km) +370m 4:19 / km
ahr:157 max:180 shoes: Inov8 X-212

Easy hilly Run Rummenohl Ost


Saturday Dec 23, 2017 #

Note
slept:8.0

5 PM

Running 42:28 [2] 8.45 km (5:02 / km) +234m 4:25 / km
ahr:155 max:167 shoes: Inov8 X-212

Easy hilly Run - Rummenohl West

Friday Dec 22, 2017 #

Note
slept:8.0

7 PM

Running 49:29 [2] 11.18 km (4:26 / km) +140m 4:10 / km
ahr:160 max:170 shoes: Inov8 X-212

Easy Run Aplerbecker Wald - Phönix

8 PM

Stretching (Blackroll ) 10:00 [0]

Thursday Dec 21, 2017 #

Note
slept:7.0

Wednesday Dec 20, 2017 #

Note
slept:8.5

4 PM

Running 46:36 [1] 9.78 km (4:46 / km) +40m 4:40 / km
ahr:152 max:163 shoes: NB 1500

Slow Run Phönixsee

"to struggle - to proceed with difficulty or with great effort"

Tuesday Dec 19, 2017 #

Note
slept:9.0

4 PM

Running 49:00 [2] 11.07 km (4:26 / km) +140m 4:10 / km
ahr:163 max:173 shoes: Inov8 X-212

Easy Run Aplerbecker Wald - Phönix

Got some motivation back!
5 PM

Stretching (+Blackroll) 10:00 [0]

Monday Dec 18, 2017 #

Note
slept:4.5

Layed awake in bed a while before falling asleep, had to get up early and also was shoveling snow outside for my dad at 4am for 20´.. (went back sleeping again afterwards)
4 PM

Cycling 1:10:00 [3]

Was actually quite fun, in a way...well you can actually start being productive while training when you have wifi and your smartphone around!
Anyway was fun as mentioned, still love training.

Running 20:00 [2]

Both total times. Forgot to write down the distances and stuff..

Sunday Dec 17, 2017 #

Note
slept:8.5

Note

Really didn´t do anything the last days in terms of training.
Feeling healthy, got some good sleep. Motivation is coming back as well..

Saturday Dec 16, 2017 #

Note
slept:8.0

Friday Dec 15, 2017 #

Note
slept:8.5

Thursday Dec 14, 2017 #

Note
slept:6.5

4 PM

Running 6:43 [1] 1.6 km (4:12 / km) +7m 4:06 / km
shoes: NB 1500

Just not working out right now
Not feeling 100%, a bit unmotivated..I don´t know
"Attention to Prevention"

Wednesday Dec 13, 2017 #

Note
slept:8.5

3 PM

Running 52:25 [2] 11.92 km (4:24 / km) +158m 4:07 / km
shoes: Inov8 X-212

Easy Run Phönix - Wald

4 PM

Stretching (+Blackroll) 10:00 [0]

Tuesday Dec 12, 2017 #

Note
slept:6.5

Note
(rest day)

Always a though decision to call off a session but just didn´t felt 100% fit today. Not sick or something maybe to less sleep..just don´t want to risk getting sick.

Monday Dec 11, 2017 #

Note
slept:6.0 (rest day)

Sunday Dec 10, 2017 #

Note
slept:8.5

12 PM

Running 1:30:00 [3] 17.65 km (5:06 / km) +485m 4:29 / km
ahr:155 max:170 shoes: Inov8 X-212

Long hilly run in Rummenohl

Was about 15-30cm of snow. Simply awesome and fun to run through a clean snow-white forest! Downside was the stormy weather, especially on the top of the hills and open areas..

Saturday Dec 9, 2017 #

Note
slept:7.5

There are about 5 cm of snow outside!
(Yes that is unusual for me and a reason to be happy!)
8 AM

WU BBA 18:00 [2] 4.12 km (4:22 / km) +10m 4:19 / km
ahr:153 max:161 shoes: Inov8 X-212

Enjoying the snow!
9 AM

Stretching (+Blackroll ) 10:00 [0]

3 PM

WU | CD 15:34 [2] 3.56 km (4:22 / km) +73m 3:58 / km
ahr:152 max:164 shoes: Inov8 X-212

Running 34:08 [4] 8.08 km (4:13 / km) +197m 3:46 / km
ahr:167 max:180 shoes: Inov8 X-212

Tempo Runs Aplerbecker-Schwerter Wald

It was a bit muddy..
5x( 3´ / 90", 1´ / 90" )
4 PM

Running 20:20 [1] 4.33 km (4:42 / km) +7m 4:39 / km
ahr:144 max:162 shoes: Inov8 X-212

Friday Dec 8, 2017 #

Note
slept:9.0

5 PM

Running 1:01:26 [2] 13.51 km (4:33 / km) +195m 4:14 / km
ahr:148 max:161

Easy Run Wald-Phönixsee

Today with proper GPS-signal, same route as yesterday [therefore corrected yesterday´s data, but no so sure about the accuracy of the HR in general..]
Anyway was nice again with a headlight in the forest, there was even a little bit of snow!
6 PM

Stretching (+Blackroll) 10:00 [0]

Strength 20:00 [3]

Thursday Dec 7, 2017 #

Note
slept:6.0

6 PM

Running 1:05:24 [1] 13.49 km (4:51 / km) +194m 4:31 / km
ahr:150 max:162 shoes: Nike Wildhorse Zoom

Relaxing Run Wald-Phönixsee

Bad weather, darkness and forest paired with warm clothes, headlight and motivation the result should be obvious to the known reader.
7 PM

Stretching (+Blackroll ) 10:00 [0]

Wednesday Dec 6, 2017 #

Note
slept:7.75

1 PM

Running 1:20:21 [3] 19.92 km (4:02 / km) +90m 3:57 / km
ahr:165 max:183 shoes: NB 1500

Easy Run + 25´ Tempo

Was a bit more work today than last time but still all in all pretty good.
Nice..!
3 PM

Stretching (+Blackroll) 10:00 [0]

Tuesday Dec 5, 2017 #

Note
slept:8.5

3 PM

Running 53:35 [2] 12.06 km (4:27 / km) +180m 4:08 / km
ahr:156 max:185 shoes: NB 1500

Easy Run + Tabata Wald - Phönix

Started good and legs felt fit again but my stomach slowed me down a bit in the middle. Was fine again towards the end so that I could do Tabata (8x20"/10" - sprint).
4 PM

Stretching (+Blackroll) 10:00 [0]

Monday Dec 4, 2017 #

Note
slept:6.5

4 PM

Running 47:46 [1] 9.81 km (4:52 / km) +35m 4:47 / km
ahr:145 max:157 shoes: Nike Wildhorse Zoom

Regenerative Run Phönixsee

First thing: motivation for today was "you can always do a recovery run"..
Second: I believe the point will come where I will be able to run this track
blindfolded
Third: Was bored after 25´, came to the idea of counting up the Fibnacci
numbers (got til n=28, but/just with a difference of 300) actually a
nice way to kill time while running
5 PM

Stretching (+Blackroll ) 10:00 [0]

Sunday Dec 3, 2017 #

Note
slept:7.0

10 AM

Orienteering 1:07:19 [2] 10.78 km (6:15 / km) +390m 5:17 / km
ahr:158 max:176 shoes: Inov8 X-212

1. WWC Easy O Training

Winterwonderland. Enjoyed the snow. Even though it was mainly roads and paths I still didn´t do a good orienteering job..
Usually I do not feel my legs that much or at all after seesions but the lunges from yesterday.. I feel them.

https://drive.google.com/open?id=1RXdpdtxKrfQtGE6C...

Saturday Dec 2, 2017 #

Note
slept:8.0

10 AM

WU BBA 19:10 [1] 4.12 km (4:39 / km) +15m 4:34 / km
ahr:143 max:157 shoes: Nike Wildhorse Zoom

Nice.

Stretching 5:00 [0]

4 PM

WU | CD 11:36 [1] 2.83 km (4:06 / km) +22m 3:57 / km
ahr:157 max:168 shoes: NB 1500

ABC 45:45 [3] 6.1 km (7:30 / km) +15m 7:25 / km
ahr:151 max:168 shoes: NB 1500

At my old school

I am definetly feeling my thighs now.
Program was: skippings, lunges, knee lift running, alternating jumps, high-jumps. 30m exercise / 70m trot, 400m easy running. (5 sets in total)
Actually the plan was to do one stride after each set..forgot that and did 5 strides after the 5 sets..
Fun seesion even though I was getting cold towards the end.

WU | CD 18:18 [1] 3.81 km (4:48 / km) +19m 4:41 / km
ahr:146 max:156

5 PM

Stretching (+Blackroll) 10:00 [0]

Friday Dec 1, 2017 #

Note
slept:8.5

5 PM

Running 49:19 [2] 11.74 km (4:12 / km) +55m 4:06 / km
ahr:155 max:164 shoes: NB 1500

Easy Run Stadtkrone - Phönixsee

Felt good. Legs were working fine and didn´t felt my knee in the beginning (nor at the end). I really enjoy and like running right now!
6 PM

Stretching (+Blackroll) 10:00 [0]

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