Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColinKo

In the 31 days ending Aug 31, 2018:

	activity	#	time	miles		km		+m
	Running	22	17:11:07	144.25	(7:09)	232.15	(4:26)	2748	18c
	WU BBA	16	4:41:32	38.19	(7:22)	61.46	(4:35)	651
	WU \| CD	16	3:43:32	26.27	(8:31)	42.27	(5:17)	273
	Cycling	4	3:08:35	52.07	(16.6/h)	83.8	(26.7/h)	1723
	Stretching	26	3:05:00
	Orienteering	7	2:25:54	16.35	(8:55)	26.32	(5:33)	351	79c
	ABC	6	30:00
	Strength	2	10:00
	Total	73	34:55:40	277.13		446.0		5746	97c
	[1-5]	58	31:50:40
averages - sleep:7.3

2:15

0:00

» now

Friday Aug 31, 2018 #

Note
slept:7.5

8 AM

WU BBA 16:06 [1] 3.79 km (4:15 / km) +5m 4:13 / km
shoes: Adidas Adios

Stretching (+Blackroll ) 5:00 [0]

5 PM

Running 22:59 [1] 5.07 km (4:32 / km) +144m 3:58 / km
shoes: Hoka M Mach

Short and Easy Wernigerode

With Ole. Up to the castle, enjoying the view, cruising back through the old town.

Thursday Aug 30, 2018 #

Note
slept:7.5

9 AM

WU BBA 19:56 [1] 4.09 km (4:52 / km) +120m 4:15 / km
shoes: Invo8 X-212

1 PM

Running 40:50 [2] 10.21 km (4:00 / km) +28m 3:57 / km
shoes: Adidas Adios

Easy Run + Tabata Phönixsee

10x20”/10”
Legs and stuff feeling quite great currently.

2 PM

Stretching (+Blackroll ) 10:00 [0]

Wednesday Aug 29, 2018 #

Note
slept:6.5

5 PM

Running 48:27 [2] 10.01 km (4:50 / km) +293m 4:13 / km
shoes: Invo8 X-212

Easy hilly Run Rummenohl

Tuesday Aug 28, 2018 #

Note
slept:6.5

11 AM

WU | CD 15:41 [1] 3.44 km (4:34 / km) +58m 4:12 / km
shoes: Salomon S/Lab Sense 6

12 PM

Running 44:17 [4] 10.89 km (4:04 / km) +226m 3:41 / km
shoes: Salomon S/Lab Sense 6

Tempo Runs Wald

3x10´/3´ last break 5´ then 1k fast.

WU | CD 17:40 [1] 3.95 km (4:28 / km) +18m 4:22 / km
shoes: Salomon S/Lab Sense 6

1 PM

Stretching (+Blackroll) 5:00 [0]

6 PM

Running 28:14 [1] 6.29 km (4:29 / km) +25m 4:24 / km
shoes: Hoka M Mach

7 PM

Stretching 5:00 [0]

Monday Aug 27, 2018 #

Note
slept:7.5

9 AM

Running (BBA) 51:15 [1] 11.7 km (4:23 / km) +45m 4:18 / km
shoes: Adidas Adios

Easy Run Phönixsee

ABC 5:00 [2]
shoes: Adidas Adios

10 AM

Stretching (+Blackroll ) 5:00 [0]

Sunday Aug 26, 2018 #

Note
slept:6.5

Been a good week with 134k.
Really satisfied with the training currently. Body, legs and head as well as recovery are working out well.

8 AM

WU BBA 20:12 [1] 4.83 km (4:11 / km) +10m 4:08 / km
shoes: Adidas Adios

Stretching (+Blackroll ) 5:00 [0]

6 PM

Running 1:40:41 [2] 20.51 km (4:55 / km) +347m 4:32 / km
shoes: Hoka M Mach

Long Hilly Easy Run Wald

8 PM

Stretching (+Blackroll ) 10:00 [0]

Saturday Aug 25, 2018 #

Note
slept:8.0

Didn´t feel like BBA this morning, and the time was better invested in studying anyway..

1 PM

WU | CD 15:56 [1] 3.57 km (4:28 / km) +69m 4:04 / km
shoes: Salomon S/Lab Sense 6

Running 43:43 [4] 10.02 km (4:22 / km) +171m 4:01 / km
shoes: Salomon S/Lab Sense 6

Hill Intervals Aplerbecker Wald

12xup/down (~1:30 // ~2:08)
Best session I had for a long time! It was just awesome, enjoyed every second! Really looking forward to next weekend with my best friends at the German Hill-Running Champs!

2 PM

WU | CD 11:11 [1] 2.72 km (4:07 / km) +7m 4:04 / km
shoes: Salomon S/Lab Sense 6

Stretching (+Blackroll) 5:00 [0]

Friday Aug 24, 2018 #

Note
slept:7.5

8 AM

WU BBA 20:56 [1] 4.38 km (4:47 / km) +25m 4:39 / km
shoes: Hoka M Mach

Stretching (+Blackroll ) 5:00 [0]

12 PM

Running 43:34 [1] 10.24 km (4:15 / km) +32m 4:11 / km
shoes: Adidas Adios

Easy Run Phönixsee

1 PM

Stretching (+Blackroll ) 5:00 [0]

Thursday Aug 23, 2018 #

Note
slept:6.5

6 AM

WU BBA 19:54 [1] 4.12 km (4:50 / km) +10m 4:46 / km
shoes: Hoka M Mach

Stretching (+Blackroll ) 5:00 [0]

4 PM

Running 1:04:18 [1] 13.76 km (4:40 / km) +224m 4:19 / km
shoes: Hoka M Mach

Easy Run Wald

Really enjoyed it, really nice smooth running..
i just love running

5 PM

Stretching (+Blackroll ) 5:00 [0]

Wednesday Aug 22, 2018 #

Note
slept:7.5

9 AM

WU BBA 18:10 [1] 4.14 km (4:23 / km) +10m 4:20 / km
shoes: Hoka M Mach

Stretching (+Blackroll ) 10:00 [0]

1 PM

WU | CD 16:46 [1] 3.57 km (4:42 / km) +72m 4:16 / km
shoes: Invo8 X-212

2 PM

Running 55:05 [4] 12.78 km (4:19 / km) +309m 3:51 / km
shoes: Invo8 X-212

Tempo Runs Aplerbecker-Schwerter Wald

2x25’/5’

WU | CD 18:01 [1] 3.67 km (4:55 / km) +8m 4:51 / km
shoes: Invo8 X-212

3 PM

Stretching (+Blackroll ) 5:00 [0]

Tuesday Aug 21, 2018 #

Note
slept:7.5

8 AM

WU BBA 18:28 [1] 4.12 km (4:29 / km) +10m 4:26 / km
shoes: Hoka M Mach

9 AM

Stretching (+Blackroll ) 5:00 [0]

12 PM

Running 56:16 [1] 12.39 km (4:32 / km) +180m 4:14 / km
shoes: Salomon S/Lab Sense 6

Easy Run Aplerbecker Wald

1 PM

Stretching (+Blackroll) 10:00 [0]

Monday Aug 20, 2018 #

Note
slept:8.5

9 AM

WU BBA 19:49 [1] 4.06 km (4:53 / km) +145m 4:08 / km
shoes: Invo8 X-212

ABC 5:00 [2]
shoes: Invo8 X-212

7 PM

Running 15:51 [1] 3.9 km (4:04 / km) +7m 4:02 / km
shoes: Adidas Adios

8 PM

Running 22:45 [4] 6.18 km (3:41 / km) +23m 3:37 / km
shoes: Adidas Adios

Intervals Phönixsee

15x30“/60“
Worked out pretty well. Legs feeling fresh and ready, always could have easily pushed even harder. Motivation is high right now!
No pause between WU, Intervals and CD.
Even though I walked on the last part because of my stomach , so that is extra..

Running 15:49 [1] 3.49 km (4:32 / km) +18m 4:25 / km
shoes: Adidas Adios

WU | CD 10:26 [1] 2.03 km (5:08 / km) +5m 5:05 / km
shoes: Adidas Adios

My stomach and me will (hopefully) one day become friends and live together to the end of our days..

9 PM

Stretching (+Blackroll ) 10:00 [0]

Sunday Aug 19, 2018 #

Note
slept:8.5 (rest day)

9 AM

WU BBA 19:01 [1] 4.07 km (4:40 / km) +139m 3:59 / km
shoes: Salomon S/Lab Sense 6

Tomorrow starts scheduled training again!
Feeling ready, head and body feeling mostly recovered.
Motivated for the upcoming competitions and trainings sessions. September is full with competitions so I will try to find a good balance between racing and enjoying, all leading up to JEC!

Saturday Aug 18, 2018 #

Note
slept:8.5

9 AM

WU BBA 19:46 [1] 4.05 km (4:53 / km) +124m 4:14 / km
shoes: Salomon S/Lab Sense 6

ABC 5:00 [2]
shoes: Salomon S/Lab Sense 6

2 PM

Cycling 24:34 [3] 10.84 km (26.5 kph) +320m

Mountainbike

Hardware store and back for my dad

3 PM

Cycling 32:17 [3] 15.64 km (29.1 kph) +289m

Mountainbike II

Friday Aug 17, 2018 #

Note
slept:8.5

8 AM

Running (BBA) 43:43 [1] 8.47 km (5:10 / km) +261m 4:28 / km
shoes: Invo8 X-212

Easy Running Rummenohl

Did rain a bit.

ABC 5:00 [2]
shoes: Invo8 X-212

5 PM

Cycling 1:09:18 [3] 29.9 km (25.9 kph) +646m

Mountainbike

Thursday Aug 16, 2018 #

Note
slept:8.0

8 AM

WU BBA 18:00 [1] 4.14 km (4:21 / km) +10m 4:18 / km
shoes: Hoka M Mach

5 PM

Cycling 1:02:26 [2] 27.42 km (26.4 kph) +468m

Mountainbike

Wednesday Aug 15, 2018 #

Note
slept:7.0

Finished my analysis of both JWOC and WOC. A very good way to close the books on those two major events and start looking forward again!
A total conclusion is almost finished as well, so that I have a basis on what to work on in the future!

Also started reading about "post olympic blues" because there is the most information out there on this topic area as I got quite interested of this.

8 AM

WU BBA 10:01 [1] 2.22 km (4:31 / km) +6m 4:27 / km
shoes: Hoka M Mach

9 AM

ABC 5:00 [3]
shoes: Hoka M Mach

Stretching (+Blackroll ) 5:00 [0]

Strength 5:00 [3]

4 PM

Running 40:40 [3] 10.2 km (3:59 / km) +29m 3:56 / km
shoes: Adidas Adios

Running Phönixsee

Shoes are feeling good so far.

5 PM

Stretching (+Blackroll ) 5:00 [0]

Tuesday Aug 14, 2018 #

Note
slept:6.5

8 AM

WU BBA 18:43 [1] 4.14 km (4:31 / km) +12m 4:27 / km
shoes: Hoka M Mach

Stretching (+Blackroll ) 5:00 [0]

9 AM

Strength 5:00 [3]

4 PM

Running 50:15 [2] 11.51 km (4:22 / km) +164m 4:05 / km
shoes: Salomon S/Lab Sense 6

Running Aplerbecker Wald

Monday Aug 13, 2018 #

Note
slept:7.0

Interesting to see/read that even in the elite there is the phenomenon of "Post WOC ´depression´" ..

8 PM

Running 45:35 [3] 11.17 km (4:05 / km) +54m 3:59 / km
shoes: Hoka M Mach

Run-Fun Phönixsee

Letting my legs do what they want..
Surprisingly motivated and smooth after WOC!

Stretching (+Blackroll ) 10:00 [0]

Sunday Aug 12, 2018 #

Note
slept:5.0 (rest day)

12 days of crazyiness came to end an. Actually this whole year has been crazy so far.. Incredible experiences at WOC, super motivated for future goals and challenges but also at the same time right now quite tired of everything. Definitely gonna need some time so rest and recover from WOC!
In September the competetions will start again and at JEC this year I will try to end my Junior career on a positive note..

4 PM

Running 42:50 [2] 10.13 km (4:14 / km) +25m 4:11 / km
shoes: Adidas Adios

Easy Run Phönixsee

Stretching (+Blackroll ) 10:00 [0]

Saturday Aug 11, 2018 #

Note
slept:7.0 (rest day)

Friday Aug 10, 2018 #

Note
slept:6.5

10 AM

Orienteering 27:58 [1] * 3.98 km (7:02 / km) +22m 6:50 / km
shoes: VJ Bold 9

Some running with a map..
No controls.

Thursday Aug 9, 2018 #

Note
slept:8.0

Being in Sigulda since yesterday afternoon. Running the relay as one of the runners got sick..
Staying here now till Sunday --> Continuing enjoying Latvia and WOC!

8 AM

Orienteering 21:42 [1] 2.24 km (9:41 / km) +36m 8:58 / km
shoes: VJ Bold 9

Relay Model

Quick forest check as I am running in the relay..

5 PM

WU | CD 20:00 [1] 3.0 km (6:40 / km) +8m 6:35 / km
shoes: VJ Bold 9

Orienteering 41:12 [5] *** 6.55 km (6:17 / km) +250m 5:17 / km
16c shoes: VJ Bold 9

WOC Relay 3. Leg

My conditions before the race: I haven´t trained any hills lately, I ran JWOC and WOC, I was home Tuesday, I had about 20´ of experience in latvian forests.
I don´t want to exaggerate anything but I wasn´t in a state of "being prepared". At the same time or afterwards I would say that this helped me to do "stay calm" and do my thing as I ran mostly alone anyway.
All in all I am quite satisfied with my race/performance. Physically my body worked out well and legs did their job as good as possible. Technically was okay to good some unsureness at some points but never turned out to be bad. Some control area mistake as I was to low, and the (last) long leg I took the right routechoice but executed the last part very poorly..
Still a solid results and time. The plan was to run a safe and solid race which worked out.
Leaving WOC now with a positive note.
And also a big bunch of motivation (was already the same after the sprint races)!

GPS-Tracking

Wednesday Aug 8, 2018 #

Note
slept:6.5

It’s hard to get a proper and longer sleep when it’s +20’C in the night outside..

7 AM

WU BBA 18:48 [1] 4.15 km (4:32 / km) +12m 4:28 / km
shoes: Hoka M Mach

ABC 5:00 [2]
shoes: Hoka M Mach

Stretching (+Blackroll ) 10:00 [0]

Tuesday Aug 7, 2018 #

Note
slept:7.5

8 AM

WU BBA 18:42 [1] 4.18 km (4:28 / km) +12m 4:25 / km
shoes: Hoka M Mach

Back home

9 AM

Stretching (+Blackroll ) 10:00 [0]

7 PM

Running 43:39 [1] 9.35 km (4:40 / km) +43m 4:34 / km
shoes: Hoka M Mach

Easy Run Dortmund

With Dean.

8 PM

Stretching (+Blackroll ) 10:00 [0]

Monday Aug 6, 2018 #

Note
slept:7.0

8 AM

Running (BBA) 49:20 [2] 10.71 km (4:36 / km) +30m 4:33 / km
18c shoes: Salomon S/Lab Sense 6

Rerun Sprint Final + visting Quali Mistake Riga

Sunday Aug 5, 2018 #

Note
slept:7.5

4 PM

WU | CD 14:14 [2] 2.13 km (6:41 / km) +8m 6:34 / km
shoes: Nike LT3 White

5 PM

Orienteering 17:02 [5] *** 4.7 km (3:37 / km) +23m 3:32 / km
22c shoes: Nike LT3 White

WOC Sprint Relay 3.Leg Riga

Map with Route

WU | CD 6:00 [1] 1.1 km (5:27 / km) +4m 5:21 / km
shoes: Nike LT3 White

Saturday Aug 4, 2018 #

Note
slept:7.0

7 AM

WU BBA 5:00 [1] 0.98 km (5:06 / km) +1m 5:05 / km
shoes: NB 1500

10 AM

WU | CD 25:36 [2] 3.6 km (7:07 / km) +1m 7:06 / km
shoes: NB 1500

Orienteering 12:33 [5] *** 3.7 km (3:24 / km) +8m 3:21 / km
17c shoes: Nike LT3 White

WOC Sprint Riga - Kronvalda parks

Mispunch.
Stable race in total but a very unconcentrated part from 4-5 resulted in punching the wrong control.
My heat wasn’t the strongest so I “would” have been in the A-Final..
- Learning never stops -

Map with Route

11 AM

WU | CD 7:00 [1] 1.3 km (5:23 / km)
shoes: Nike LT3 White

Friday Aug 3, 2018 #

Note
slept:7.5

10 AM

WU | CD 5:50 [1] 1.12 km (5:12 / km) +1m 5:11 / km
shoes: NB 1500

Orienteering 16:28 [2] ** 2.73 km (6:02 / km) +8m 5:57 / km
9c shoes: NB 1500

Sprint Model Event Riga

Map

Thursday Aug 2, 2018 #

Note
slept:7.5

9 AM

WU | CD 13:15 [1] 2.23 km (5:57 / km) +7m 5:51 / km
shoes: NB 1500

10 AM

Orienteering 4:40 [3] ** 1.27 km (3:40 / km) +3m 3:38 / km
8c shoes: NB 1500

1. Sprint Riga-Kipsala

Orienteering 4:19 [3] ** 1.15 km (3:45 / km) +1m 3:44 / km
7c shoes: NB 1500

2. Sprint Riga-Kipsala

Map

WU | CD 9:57 [1] 1.87 km (5:19 / km) +5m 5:15 / km
shoes: NB 1500

Wednesday Aug 1, 2018 #

Note
slept:8.0

8 AM

Running (BBA) 1:01:01 [1] 13.17 km (4:38 / km) +70m 4:31 / km
shoes: Hoka M Mach

Easy Run Phönixsee

9 AM

Stretching (+Blackroll ) 10:00 [0]

7 PM

WU | CD 15:59 [1] 2.97 km (5:23 / km) +2m 5:22 / km
shoes: Salomon S/Lab Sense 6

Landed in Riga
#woc2018latvia

« Earlier | Later »