Training Log Archive: ColinKoIn the 31 days ending May 31, 2018:
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Thursday May 31, 2018 #
Note
slept:8.0
WU BBA 9:19 [1] 2.15 km (4:20 / km) +7m 4:16 / km
shoes: Hoka M Mach
Stretching (+Blackroll) 5:00 [0]
Running 53:35 [3] 13.11 km (4:05 / km) +56m 4:00 / km
shoes: NB 1500
It’s not that I not like running at the Phönixsee..
Worked out quite well. Not as fresh and smooth but comparing that to a perfect session.
Next —> DM Sprint
Stretching (+Blackroll ) 10:00 [0]
Wednesday May 30, 2018 #
Note
slept:6.0
Running 1:01:30 [1] 13.4 km (4:35 / km) +178m 4:18 / km
shoes: Hoka M Mach
Distance is not that accurate, as I started my watch without a signal. I don´t understand why the watch then goes completely nuts..
Stretching (+Blackroll) 10:00 [0]
Tuesday May 29, 2018 #
Note
slept:7.0
WU | CD 15:30 [1] 3.5 km (4:26 / km) +12m 4:21 / km
shoes: NB 1500
Running 20:00 [4] 5.6 km (3:34 / km) +15m 3:31 / km
shoes: NB 1500
Plan was 2x20‘ / 5‘ running break
First was already hard but worked out. Even though I did a 6’ break and walked the first 60“ and last 30“, the second one felt just slow and extremely exhausting because of the sun (reason for today’s performance).
Todays was also the first time this summer I realized that without water the body really starts underperforming (drank enough before) but the main point is that it was the first time I wasn’t really looking forward to the JWOC competetions..
Running 5:08 [1] 0.94 km (5:28 / km) +2m 5:24 / km
shoes: NB 1500
Running 15:00 [4] 4.07 km (3:41 / km) +10m 3:38 / km
shoes: NB 1500
WU | CD 18:00 [1] 3.51 km (5:08 / km) +15m 5:01 / km
shoes: NB 1500
Stretching (+Blackroll ) 10:00 [0]
Sunday May 27, 2018 #
Note
slept:7.5
Next on the agenda: DM Sprint
Running (BBA) 1:44:36 [1] 21.25 km (4:55 / km) +371m 4:32 / km
shoes: Salomon S/Lab Sense 6
Because of the warm weather I always have to think about the best cool down I had with Ole after a training in Sweden 2015 where we just ran straight into the lake.
Stretching (+Blackroll ) 10:00 [0]
Saturday May 26, 2018 #
Note
slept:7.0
WU BBA 10:00 [1] 2.15 km (4:39 / km) +7m 4:35 / km
WU | CD 16:02 [1] 3.54 km (4:32 / km) +15m 4:26 / km
shoes: Nike LT3 White
Running 29:09 [4] 8.18 km (3:34 / km) +30m 3:30 / km
shoes: Nike LT3 White
15x1‘/1‘ (~3:02)
Was kind of hot which is good ->JWOC preparation.
Got tough after the 5th one.
WU | CD 21:00 [1] 4.33 km (4:51 / km) +10m 4:48 / km
shoes: Nike LT3 White
Friday May 25, 2018 #
Note
slept:6.5
Strength 30:00 [3]
Cycling 20:00 [1]
Running 44:44 [1] 9.82 km (4:33 / km) +137m 4:15 / km
shoes: NB 1500
ABC 25:39 [3] 3.38 km (7:35 / km)
shoes: NB 1500
WU | CD 6:04 [1] 1.41 km (4:18 / km) +7m 4:12 / km
shoes: NB 1500
Thursday May 24, 2018 #
Note
slept:7.0
WU BBA 10:10 [1] 2.15 km (4:44 / km) +7m 4:39 / km
shoes: Hoka M Mach
Stretching (+Blackroll ) 5:00 [0]
Running 51:05 [1] 11.26 km (4:32 / km) +134m 4:17 / km
shoes: Salomon S/Lab Sense 6
Got smoother towards the end.
Wednesday May 23, 2018 #
Note
slept:6.0
WU | CD 15:00 [1] 3.46 km (4:20 / km) +15m 4:15 / km
shoes: Nike LT3 White
Running 41:41 [4] 11.76 km (3:33 / km) +40m 3:29 / km
shoes: Nike LT3 White
To quote my coach „Morgen ein Leckerbissen“.
And hell yeah was that awesome!
4k Tempo, 2k easy, 2x90“, 4x60“, 4x30“, 4x15“ / previous interval time as running break.
4k in ~3:20, intervals in 2:55-3:00
WU | CD 18:53 [1] 4.16 km (4:32 / km) +20m 4:26 / km
shoes: Nike LT3 White
Stretching (+Blackroll ) 10:00 [0]
Tuesday May 22, 2018 #
Note
slept:8.0
WU BBA 10:01 [1] 2.18 km (4:36 / km) +8m 4:31 / km
shoes: Hoka M Mach
ABC 5:00 [1]
shoes: Hoka M Mach
Stretching (+Blackroll ) 10:00 [0]
Strength 30:00 [3]
Running 48:12 [2] 11.63 km (4:09 / km) +55m 4:03 / km
shoes: NB 1500
Nice.
Tabata=10x20"/10"
Stretching (+Blackroll) 5:00 [0]
Monday May 21, 2018 #
Note
slept:8.5
Running 50:00 [2] 12.11 km (4:08 / km)
shoes: NB 1500
Well it worked out fine for almost 50min but then I got stomach problems......led to a break of about 20min with a bit sitting but mostly walking til a thought I might make it back with slow running. Worked but wasn’t fun, a lot of shame and disappointed still in my head from the working section in running gear.
Running 23:06 [1] 5.12 km (4:31 / km) +16m 4:27 / km
shoes: NB 1500
Also looking forward to Pre-JWOC training camp and of course JWOC itself!
Sunday May 20, 2018 #
Note
slept:7.5
Cycling 1:40:00 [1] 26.0 km (15.6 kph) +520m
WU | CD 15:00 [1] 3.24 km (4:38 / km) +107m 3:58 / km
shoes: Salomon S/Lab Sense 6
Running 45:22 [4] 11.1 km (4:05 / km) +244m 3:41 / km
shoes: Salomon S/Lab Sense 6
2x20min / 5‘ Break
Ran a loop in the forest (1: 9:06+9:50+1:14; 2: 10:00+10:10)
Didn’t took in energy quick enough again after the ride this morning. Therefore it was combined with the weather quite tough. My legs worked but weren’t that smooth/fresh for fast running yet. On the positive side though is that I didn’t had any issues with my tendon while running nor afterwards (wore different shoes and ran more climb&forrest roads this time).
WU | CD 11:03 [1] 2.29 km (4:50 / km) +57m 4:17 / km
shoes: Salomon S/Lab Sense 6
Also in the break between the 2 runs I also walked which I usually don’t do..
Saturday May 19, 2018 #
Note
slept:8.0 (rest day)
Friday May 18, 2018 #
Note
slept:6.0
Running 1:02:01 [1] 14.42 km (4:18 / km) +96m 4:10 / km
shoes: Hoka M Mach
Between lectures.
Thursday May 17, 2018 #
Note
slept:7.5
Running 50:05 [1] 11.25 km (4:27 / km) +137m 4:12 / km
shoes: NB 1500
Damn I feel good!
Stretching (+Blackroll) 10:00 [0]
Wednesday May 16, 2018 #
Note
slept:7.0
WU BBA 18:08 [1] 4.15 km (4:22 / km) +12m 4:18 / km
shoes: Hoka M Mach
Stretching (+Blackroll ) 10:00 [0]
WU | CD 15:00 [2] 2.5 km (6:00 / km)
shoes: Nike Streak LT3
Running 1:04 [5] 0.1 km (10:40 / km) +40m 3:33 / km
shoes: Nike Streak LT3
Same time as last year..
Strength 15:00 [3]
Cycling 40:00 [1]
Tuesday May 15, 2018 #
Note
slept:7.5
Running (BBA ) 43:23 [1] 9.84 km (4:25 / km) +35m 4:20 / km
shoes: Hoka M Mach
Seems to hold up.
Stretching (+Blackroll ) 5:00 [0]
Strength 15:00 [3]
Cycling 20:00 [2]
Monday May 14, 2018 #
Note
slept:7.5
Strength 20:00 [3]
Cycling 45:00 [3]
Running 39:39 [3] 10.17 km (3:54 / km) +35m 3:50 / km
shoes: Hoka M Mach
Upps.. was just to motivated from the start on. Felt good and awesome the whole way. No problems with the tendon (also not afterwards, so far..)
Actually I wasn’t able to run slower, I tried!
Hopefully I will be able to run at the Campus Run at my university this Wednesday..
Stretching (+Blackroll ) 10:00 [0]
Sunday May 13, 2018 #
Note
slept:8.0
WU BBA 18:18 [1] 4.1 km (4:28 / km) +10m 4:25 / km
shoes: Hoka M Mach
For one thing I would probably over interpret every signal from my legs/feet. Last weekend it also started after 15min of warm up plus 15min of competition..
Stretching (+Blackroll ) 10:00 [0]
Saturday May 12, 2018 #
Note
slept:7.0
Strength 15:00 [3]
Cycling 1:25:00 [2]
Friday May 11, 2018 #
Note
slept:6.0
Strength 15:00 [3]
Stretching (Blackroll) 5:00 [0]
Cycling 45:00 [3]
Thursday May 10, 2018 #
Note
slept:9.0
Strength 20:00 [3]
Cycling 1:30:00 [2]
Wednesday May 9, 2018 #
Note
slept:6.0 (rest day)
Tuesday May 8, 2018 #
Note
slept:8.5
Strength 20:00 [3]
Cycling 45:00 [3]
It‘s so annoying not to be able to run while the weather is so awesome!
Monday May 7, 2018 #
Note
slept:7.0
Strength 30:00 [3]
Cycling 1:00:00 [3]
Around ~200W / ~ 35km/h
Sunday May 6, 2018 #
Note
slept:6.5 (rest day)
Saturday May 5, 2018 #
Note
slept:6.0
WU | CD 11:51 [2] 2.04 km (5:49 / km) +3m 5:46 / km
shoes: VJ Bold 9
Orienteering 1:09:36 [4] 13.56 km (5:08 / km) +87m 4:58 / km
shoes: VJ Bold 9
So yeah that were my last German youth/junior O-champs.. an era found kind off it’s end. I hoped to finally win it ones but my Achilles‘ tendon prohibited me..
Start bad again, wanted to start more concentrated and didn’t wanted to start with a mistake again.. well did start with a mistake.. then it started to work out and I could run fast with no mistakes, til my tendon started making trouble.
After about 18min it started and got worse.. got very unfocused because of that and also took out speed.. At one point I wanted to stop and just run home but that didn’t really seemed like a nice option to end on..
Therefore pretty unhappy about a race with lost potential..
Mistakes:
1. Found a control further to the right and instead of carefully reading and relocating I choose to run around..
2. Follow up mistake; also I would say that I realized the map won‘t gonna be the best one
7. Should have been more clear about the object and position
8. No real mistake but didn’t had a real plan yet and therefore was shortly (3“) confused at the yellow part (just unnecessary)
13. Well focus, motivation and so on weren’t so high at the moment so did run to the 17. control at the first (punched also) to realize that I am not at the 13. control..
14. Well didn’t hit the control, would also blame the map
16. Just being unconcentrated if not to say stupid, had no plan and you see the result, even though I didn’t really notice and differences in the green
19. The mal was very Bad there and being one of the first starters there were no tracks yet, so ran around the control like crazy til someone else found it..
20. No real mistake, just hadn’t a clear picture of the control room and position..
21. Minor one again, but should have realized that I am more to the south earlier..
24. Well in the end it was commonly agreed on that the map was „bad“ there
25. Bad direction, saw the reduce 3“ earlier but still continued running straight instead of directly turning to the control..
A lot of small mistakes which could have been avoided by knowing what to search for and what to expect..
Map with Route
Friday May 4, 2018 #
Note
slept:7.5 (rest day)
Thursday May 3, 2018 #
Note
slept:8.0 (rest day)
Especially as almost everyone who has issues with their Achilles‘ tendon has it in chronical way..
I hope that I can at least properly (without problems) run my last German Youth&Junior Championships!
Wednesday May 2, 2018 #
Note
slept:7.0 (rest day)
WU | CD 6:16 [1] 1.42 km (4:25 / km)
shoes: NB 1500
Already shortened the warm up to see if it would make sense..didn’t!
WU | CD 3:30 [1] 0.7 km (5:00 / km)
shoes: NB 1500
Tuesday May 1, 2018 #
Note
slept:8.5 (rest day)
Preventive measure not to run today.
WU BBA 12:24 [1] 2.72 km (4:34 / km) +18m 4:25 / km
shoes: Hoka M Mach