Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColinKo

In the 31 days ending Jan 31, 2019:

	activity	#	time	miles		km		+m
	Running	28	24:28:16	201.14	(7:18)	323.71	(4:32)	3550
	WU \| CD	19	5:49:27	45.4	(7:42)	73.06	(4:47)	442
	Stretching	33	4:40:00
	Orienteering	7	3:21:05	23.77	(8:27)	38.26	(5:15)	318	91c
	Strength	6	2:40:00
	WU BBA	8	2:33:37	20.22	(7:36)	32.54	(4:43)	88
	Cycling	7	2:00:00
	ABC	6	1:25:00	0.93		1.5
	Total	87	46:57:25	291.47		469.07		4398	91c
	[1-5]	65	42:02:25
averages - sleep:7.6

2:37

0:00

» now

Thursday Jan 31, 2019 #

Note
slept:8.0

12 PM

WU | CD 16:26 [1] 3.53 km (4:39 / km) +64m 4:16 / km
shoes: Invo8 X-212

Running 53:00 [4] 12.8 km (4:08 / km) +260m 3:46 / km
shoes: Invo8 X-212

Tempo Run Wald

Kinda reconstructed my data.. watch is at least alive again.
Motivation before wasn´t so high but running in the rare snow conditions given here since yesterday I knew it will be fun in the end.
Was therefore hard to run faster but the snow made the effort so I am all fine with that. Still had to remember myself often to continue pushing hard.

1 PM

WU | CD 19:30 [1] 4.2 km (4:39 / km) +25m 4:31 / km
shoes: Invo8 X-212

2 PM

Stretching (+Blackroll ) 10:00 [0]

Wednesday Jan 30, 2019 #

Note
slept:8.0

2 PM

Cycling 10:00 [1]

Strength 30:00 [3]

3 PM

Cycling 15:00 [1]

7 PM

Running 1:30:31 [1] 18.21 km (4:58 / km) +296m 4:36 / km
shoes: Invo8 X-212

Easy Long Run Wald

Night. Snow. Fun. All said.

9 PM

Stretching (+Blackroll ) 10:00 [0]

Tuesday Jan 29, 2019 #

Note
slept:8.0

1 PM

WU | CD 21:21 [1] 5.14 km (4:09 / km) +25m 4:03 / km
shoes: Adidas Adios

2 PM

Running 24:06 [4] 6.95 km (3:28 / km) +24m 3:25 / km
shoes: Adidas Adios

Intervals Phönixsee

2-4-6-4-2´ //90"
Was hard keeping the pace high enough on the 6´..

WU | CD 15:15 [1] 3.3 km (4:37 / km) +13m 4:32 / km
shoes: Adidas Adios

3 PM

Stretching (+Blackroll ) 5:00 [0]

Monday Jan 28, 2019 #

Note

Another good week in the books but also not totally as planned. That´s just how it happens so no worries because overall the wintertraining is going well. Word of the week: Consistency.

Note
slept:7.0

4 PM

Running 51:51 [1] 11.67 km (4:27 / km) +156m 4:10 / km
shoes: Salomon S/Lab Sense 6

Easy Run Wald

Was a bit rainy outside..
Don’t notice my tigh anymore, physio tomorrow anyway.

6 PM

Stretching (+Blackroll ) 10:00 [0]

Sunday Jan 27, 2019 #

Note
slept:6.5

10 AM

WU | CD 12:00 [1] 1.8 km (6:40 / km) +8m 6:31 / km
shoes: VJ Bold 9

Orienteering 45:03 [4] *** 9.1 km (4:57 / km) +45m 4:50 / km
25c shoes: VJ Bold 9

Middle - Kootwijkerzand, Netherlands

With the coach!
Decent running, okay orienteering. The map was good besides some not so up to date greens and sand areas. Terrain in total was just awesome though, really cool for doing fast orienteering/running!
Besides 1. and 16. (+2´), no big mistakes but a lot of small inefficient exectutions/mistakes, so technically poor work today..

3 PM

Running 20:40 [1] 4.56 km (4:32 / km) +21m 4:26 / km
shoes: NB 1400

Delayed cool down - finishing the week.

Stretching (+Blackroll ) 10:00 [0]

Saturday Jan 26, 2019 #

Note
slept:7.5

9 AM

WU BBA 18:08 [1] 4.03 km (4:30 / km) +10m 4:27 / km
shoes: Hoka M Mach

10 AM

Stretching (+Blackroll ) 10:00 [0]

4 PM

Running 45:54 [2] 11.22 km (4:05 / km) +158m 3:49 / km
shoes: Salomon S/Lab Sense 6

Normal Run Wald

I blame my legs they started running fast and didn’t stop..

ABC 10:00 [2]

5 PM

Stretching (+Blackroll ) 10:00 [0]

Friday Jan 25, 2019 #

Note
slept:8.5

10 AM

Cycling 15:00 [2]

Strength 35:00 [3]

11 AM

Stretching (+Blackroll ) 5:00 [0]

Cycling 30:00 [2]

3 PM

Running 1:02:32 [3] 15.14 km (4:08 / km) +85m 4:01 / km
shoes: Adidas Adios

ER + Intervals Phönixsee

10x1’/1’ Plan was first 25’, then intervals and 25’ home. Well my stomach thought running isn’t fun anymore shortly after finishing the intervals..so walked a bit, ran a bit, walked a longer bit and finally ran the last ~2k home. Great week so far..

4 PM

Stretching (+Blackroll ) 10:00 [0]

Thursday Jan 24, 2019 #

Note
slept:8.5

1 PM

Running 1:18:54 [1] 16.42 km (4:48 / km) +260m 4:27 / km
shoes: Hoka M Mach

Easy Run Wald

3 PM

Stretching (+Blackroll ) 10:00 [0]

Wednesday Jan 23, 2019 #

Note
slept:8.0

8 AM

WU BBA 19:49 [1] 4.13 km (4:48 / km) +12m 4:44 / km
shoes: Salomon S/Lab Sense 6

9 AM

Stretching (+Blackroll ) 10:00 [0]

4 PM

WU | CD 15:45 [1] 3.64 km (4:20 / km) +8m 4:17 / km
shoes: Adidas Adios

WU | CD 12:25 [1] 2.87 km (4:20 / km) +15m 4:13 / km
shoes: Adidas Adios

Plan was a tempo session.
My head/mind didn´t feel like doing an intense session before starting the warm-up run but I thought ´just start running and you will find a flow´ but that did not happen.. My body and legs felt fine but in my head it was like having a blockade, almost being "scared" of the effort needed for the session..after doing some unplanned running-abc and standing I decided not to push beyond the limit. So I turned around and started running back home, actually feeling almost like kind of a relief in my head..
"...that two weeks at 95% is better than one week at 105% and another at 60%. Consistency." (Kris Jones)
My mind was just somewhere else and not ready for the mental part of a physical training. I don´t think there is a direct connection to Monday but still it´s the second incomplete session this week!
No breakdown but still...

Tuesday Jan 22, 2019 #

Note
slept:8.5

9 AM

WU BBA 20:20 [1] 4.46 km (4:34 / km) +12m 4:30 / km
shoes: NB 1400

10 AM

Stretching (+Blackroll ) 10:00 [0]

1 PM

Running 57:47 [2] 14.22 km (4:04 / km) +48m 4:00 / km
shoes: NB 1400

Normal Run Phönixsee

Enjoying the wonderful weather, well not the cold but that’s part of the play.

2 PM

ABC 10:00 [2]
shoes: NB 1400

Including 3 strides.

3 PM

Stretching (+Blackroll ) 10:00 [0]

Monday Jan 21, 2019 #

Note
slept:6.0

101k - 9:18h
Decent training week. All working out well but still feeling my tigh as training doesn’t make it better nor worse. Strechting only has a limited effect..

4 PM

Running 55:00 [1] 11.0 km (5:00 / km) +130m 4:43 / km
shoes: Salomon S/Lab Sense 6

ER Wald

Legs and stomach felt weird. Watch ran out of battery after 5k so broad values..

Sunday Jan 20, 2019 #

Note
slept:8.0

9 AM

WU | CD 30:38 [1] 6.79 km (4:31 / km) +16m 4:28 / km
shoes: NB 1400

Ran together through the city centre of Leipzig to the start of the training.

10 AM

Orienteering 20:10 [2] *** 3.84 km (5:15 / km) +12m 5:10 / km
18c shoes: Invo8 X-212

"Very-Very-O" - Clara-Zetkin Park, Leipzig

The cut-out map parts were twisted but the direction to the next one was correct (looking from the twisted part). The first connection (4-5) was totally confusing, after that I figured it out quickly but was standing there already for quite a while as well. Interesting format/session, probably even more interesting in the forest.

11 AM

WU | CD 32:00 [1] 6.76 km (4:44 / km) +27m 4:38 / km
shoes: NB 1400

And back to the hostel, nice subway station sprint.

8 PM

Running 28:00 [1] 6.39 km (4:23 / km) +26m 4:18 / km
shoes: NB 1400

I know it’s just a senseless goal/number I have in mind which sounds nice, even though it’s still pretty much just a random number of the unit length which you could say is also randomly chosen/defined..

9 PM

Stretching (+Blackroll ) 10:00 [0]

Saturday Jan 19, 2019 #

Note
slept:7.0

11 AM

ABC 25:00 [1] 1.5 km (16:40 / km)
shoes: NB 1400

4 PM

Strength 10:00 [1]

Running 28:23 [1] 5.84 km (4:52 / km) +2m 4:51 / km
shoes: NB 1400

9 PM

WU | CD 8:43 [1] 1.72 km (5:04 / km) +1m 5:03 / km
shoes: Invo8 X-212

Orienteering 11:51 [4] * 3.0 km (3:57 / km) +17m 3:50 / km
21c shoes: Invo8 X-212

Kickoff Night-O Sprint - Schönauer Park, Leipzig

Fun session. Was started as a chasing-start, started last and could profit well from Bojan. In the end we had a different loop, so could get in front of the group and win in a tight finish. Worked well overall, between following/orienteering myself and having a good speed. Always better with a good head-lamp (-> thanks Alex for borrowing)

WU | CD 11:34 [1] 2.0 km (5:47 / km) +2m 5:45 / km
shoes: Invo8 X-212

Collecting some controls with Bojan.

Friday Jan 18, 2019 #

Note
slept:7.0

Skipped the morning after sleeping quite terribly.
Now off to the other site of Germany for the first Nationalteam training weekend in 2019.

Finally I managed to write a new blog post.. -The Elite-

4 PM

Running 1:14:22 [1] 15.81 km (4:42 / km) +49m 4:38 / km
shoes: NB 1400

Easy Run Leipzig

With Bojan and Erik. Looked at Maps before to run to a big monument, ended up running pretty much freestyle to our goal and also somehow ending up there and finding our way back.

Thursday Jan 17, 2019 #

Note
slept:8.0 (rest day)

Wednesday Jan 16, 2019 #

Note
slept:8.0

2 PM

Cycling 15:00 [2]

Strength 35:00 [3]

3 PM

Stretching (+Blackroll ) 5:00 [0]

Cycling 20:00 [2]

5 PM

Running 50:25 [1] 11.4 km (4:25 / km) +47m 4:20 / km
shoes: NB 1400

Easy Run Phönixsee

Was thinking about what to do first eating or running, opted for running. Legs wise it was good, overall happiness of my stomach with the decision was rather low..
Didn’t really feel my tigh, plus new shoes feel good, so wasn’t so bad after.

6 PM

Stretching (+Blackroll ) 5:00 [0]

Tuesday Jan 15, 2019 #

Note
slept:8.5

8 AM

WU BBA 19:35 [1] 4.13 km (4:45 / km) +8m 4:42 / km
shoes: Hoka M Mach

9 AM

Stretching (+Blackroll ) 5:00 [0]

2 PM

WU | CD 15:45 [1] 3.31 km (4:45 / km) +60m 4:22 / km
shoes: Invo8 X-212

Running 45:45 [4] 11.2 km (4:05 / km) +250m 3:40 / km
shoes: Invo8 X-212

Tempo Run Wald

2x20’//5’
Watch data is just a big mess, time is correct, length can’t really say, climb incorrect as well. The shown track on Garmin connect just ends halfway through.. whatever the session was good! Still no the fan of tempo runs but once I start running I enjoy it anyway.

3 PM

WU | CD 14:20 [1] 3.0 km (4:47 / km) +15m 4:40 / km
shoes: Invo8 X-212

Felt my tigh in the middle between both tempo runs and afterwards doing the cool down.
The doctor said it´s only an unrelaxed muscle and nothing serious directly.. so (more) strechting and warmth hopefully will fix the issue.

Stretching (+Blackroll ) 10:00 [0]

Monday Jan 14, 2019 #

Note
slept:6.0

4 PM

Running 1:02:12 [1] 14.36 km (4:20 / km) +58m 4:15 / km
shoes: Adidas Adios

ER Phönixsee

Including 5x30”/60”.

6 PM

Stretching (+Blackroll ) 10:00 [0]

Sunday Jan 13, 2019 #

Note
slept:7.5

11h - 128k
Wintertraining how I want it to work out. Still feeling my left tigh muscle a bit while running which isn´t good but also not problematic (yet), therefore will see what the doctor will tell me next week.
Overall I am feeling fine, so looking forward to more.

Note

Looked a bit further into my training data from 2018 mainly in comparison to 2017.
Just looking at hours I trained about the same as 2016, and 24h less than 2017. Running kilometer were 500km less in 2018 to ´17 but also about 8000m less climb, overall pace was higher though (4:32 to 4:23).
Roughly I did for every kilometer 11m of climb in ´17 and ~9.9m in ´18. And per running session (even though that is strongly connected to how I was logging it) I did 10k in ´18 and 11k in ´17 per session.

Hard to directly compare and set the values on the same level, plus of course there is some error-part in every logged in value from my side and the gps-data itself. Still it´s obvious that I trained noticeably more hours and kilometers in ´17 than ´18. I haven´t really figured out the reasons for that if there even are any special reasons. I have been more sick in 2018 and also did a longer training break but still I would be below the ´17 data.
So far my believe is that in 2018 overall training consistency paid out and maybe the training was more effective (for which I can´t find real supportive reasons), so consistency (next to the necessary amount of qualtiy, quantity and recovery) and getting older are my main reasons for improvement this year I would argue. Either way I am still wondering and also am a bit confused about those distinctive differences.

9 AM

Running (BBA) 1:31:31 [1] 17.93 km (5:06 / km) +265m 4:45 / km
shoes: Hoka M Mach

Easy/Recovery Run Wald

11 AM

Stretching (+Blackroll ) 10:00 [0]

Saturday Jan 12, 2019 #

Note
slept:7.0

9 AM

WU | CD 9:06 [1] 1.95 km (4:40 / km) +4m 4:37 / km
shoes: Nike LT3 White

10 AM

Orienteering 46:34 [3] ** 10.8 km (4:19 / km) +33m 4:15 / km
27c shoes: Nike LT3 White

Winter-Cup Landschaftspark Nord, Duisburg

Very cool, old steel factory area. I am always amazed and fascinated by those huge industrial areas from the coal&steel era which shaped and characterize(d) the Ruhrgebiet! The "Ruhrpott" might not be the prettiest part in the world but it´s still ´amazing´ in its own way..

Orienteering and running weren´t so good today, didn´t really found a good flow with both. Therefore some mistakes..
Either way was great to meet (next to my coach) another ex-pro runner and talk with him. Always so interesting to talk to athletes!

11 AM

WU | CD 11:34 [1] 2.42 km (4:47 / km) +16m 4:38 / km
shoes: Adidas Adios

4 PM

Running 33:33 [1] 7.34 km (4:34 / km) +36m 4:28 / km
shoes: Hoka M Mach

Easy Run

Ending the training and great day with some extra milage and focusing on the wonderful thing of food.

5 PM

Stretching (+Blackroll) 10:00 [0]

Friday Jan 11, 2019 #

Note
slept:7.0

10 AM

Cycling 15:00 [2]

11 AM

Strength 30:00 [3]

Stretching (+Blackroll) 5:00 [0]

3 PM

Running 1:00:24 [2] 15.03 km (4:01 / km) +65m 3:56 / km
shoes: Adidas Adios

Normal Run Phönixsee

Needed the first two kilometers to get into a proper flow but from there on it went quite smoothly.

ABC 15:00 [2]

4 PM

Stretching (+Blackroll ) 10:00 [0]

Thursday Jan 10, 2019 #

Note
slept:8.0

8 AM

WU BBA 20:12 [1] 4.18 km (4:50 / km) +12m 4:46 / km
shoes: Hoka M Mach

Stretching (+Blackroll ) 5:00 [0]

3 PM

Note
slept:1.0

6 PM

Running 1:21:36 [1] 16.29 km (5:01 / km) +278m 4:37 / km
shoes: Invo8 X-212

Easy Run Wald

Ran with a head-lamp, tried to run a bit more besides the trails to get a bit of cross running..Either way my thoughts drifted away and started to lose a bit focus/motivation in the middle of the run. Didn´t really notice my left thigh still somehow not completely relaxed to have a 100% perfect movement, no pain though. Anyway running was nice!

8 PM

Stretching (+Blackroll) 5:00 [0]

Wednesday Jan 9, 2019 #

Note
slept:8.0

9 AM

WU BBA 18:15 [1] 3.84 km (4:45 / km) +12m 4:41 / km
shoes: Hoka M Mach

Stretching (+Blackroll ) 5:00 [1]

3 PM

WU | CD 22:00 [1] 5.12 km (4:18 / km) +29m 4:11 / km
shoes: Adidas Adios

4 PM

Running 32:03 [4] 8.93 km (3:35 / km) +25m 3:32 / km
shoes: Adidas Adios

Tempo Runs Phönixsee

2’-5’-10’-5’-2’ // 2’
For the first tempo session this year/winter-training it was good. The 10´ were hard to keep the pace up but overall the speed and feeling was fine. Even though I started to really feel my left thigh muscle not perfectly being in the right place, after feeling it while strechting/blackrolling the last days..

WU | CD 16:36 [1] 3.62 km (4:35 / km) +15m 4:30 / km
shoes: Adidas Adios

5 PM

Stretching (+Blackroll ) 10:00 [0]

Tuesday Jan 8, 2019 #

Note
slept:8.5

9 AM

WU BBA 18:34 [1] 3.88 km (4:47 / km) +12m 4:43 / km
shoes: Hoka M Mach

Stretching (+Blackroll ) 10:00 [0]

2 PM

Running 55:55 [1] 12.32 km (4:32 / km) +178m 4:14 / km
shoes: Salomon S/Lab Sense 6

Easy Run Wald

Stiff legs somehow, felt my hip in the first 5´. Stopped after 2´ to do some direct strechting, luckily no problems after that..
Grey, windy and rainy.

3 PM

ABC 15:00 [2]
shoes: Salomon S/Lab Sense 6

Including 5 strides.

Stretching 5:00 [0]

Monday Jan 7, 2019 #

Note
slept:7.0

4 PM

Running 1:00:07 [2] 14.59 km (4:07 / km) +62m 4:02 / km
shoes: Adidas Adios

Normal Run Phönixesee

5 PM

Stretching (+Blackroll ) 10:00 [0]

Sunday Jan 6, 2019 #

Note
slept:7.5

Didn’t feel so perfect after the BBA, somehow tired and not full of energy. Decided to wait til the evening and then maybe go for the main session but didn’t got enough better to give myself the go. There are good and bad days.. tough decision though!

9 AM

WU BBA 18:44 [1] 3.89 km (4:49 / km) +10m 4:45 / km
shoes: Hoka M Mach

Stretching 5:00 [0]

Saturday Jan 5, 2019 #

Note
slept:9.0

10 AM

Running (BBA ) 37:17 [1] 7.54 km (4:57 / km) +36m 4:50 / km
shoes: Hoka M Mach

Wanted to sleep longer, which worked - no breakfast yet. Went running with my brother - also no breakfast for him yet - he wanted to run longer then me so after 25min I took the turn home with the plan to get bread and breadrolls for breakfast. At home the phone rings...had a nice but longer call with my dad - still no breakfast. Brother comes home sees me without food on the table, call ends ->shower->getting food. Eating breakfast together at 12:30 so basically lunch... weekend stories.

6 PM

Running 18:00 [1] 3.93 km (4:35 / km) +12m 4:31 / km
shoes: Hoka M Mach

Body said go running plus I skipped strechting this "morning"..

Stretching (+Blackroll ) 15:00 [0]

Friday Jan 4, 2019 #

Note
slept:7.0

5 PM

WU | CD 5:52 [1] 1.12 km (5:14 / km) +1m 5:13 / km
shoes: VJ Bold 9

Orienteering 14:40 [3] 2.38 km (6:10 / km) +15m 5:58 / km
shoes: VJ Bold 9

Glühwei(h)ngeschenkeumtauschnacht-OL 1./2

6 PM

Orienteering 15:36 [3] 2.49 km (6:16 / km) +15m 6:05 / km
shoes: VJ Bold 9

Glühwei(h)ngeschenkeumtauschnacht-OL 2./2

Just a yearly fun-O event. Main goal was to beat the coach: Check!
Let´s say there was mud, like some or a lot of mud.