Training Log Archive: ColinKoIn the 31 days ending May 31, 2019:
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Friday May 31, 2019 #
WU BBA 30:03 [1] 6.36 km (4:44 / km) +25m 4:38 / km
ahr:134 max:151 shoes: Hoka Mach
ABC 5:00 [1]
Running 55:11 [1] 12.02 km (4:36 / km) +176m 4:17 / km
ahr:148 max:158
Didn´t saw the highlight of that loop today which are two alpacas living in someones garden..
Thursday May 30, 2019 #
WU BBA 19:19 [1] 4.27 km (4:32 / km) +11m 4:28 / km
shoes: Hoka Cavu
ABC 5:00 [1]
Running 57:23 [3] 14.56 km (3:57 / km) +70m 3:51 / km
ahr:166 max:186 shoes: Nike Streak 6
Mona Fartlek, overall okay for the state being, still super though running fast but have also been missing that a lot so..
Wednesday May 29, 2019 #
Running 41:30 [1] 9.8 km (4:14 / km) +40m 4:09 / km
shoes: Hoka Mach
Tuesday May 28, 2019 #
Note
slept:7.5
Running 54:45 [2] 12.68 km (4:19 / km) +102m 4:09 / km
shoes: NB 1400
Did feel a bit more exhausting then it should be but didn’t do a normal run in quite some time, so probably just need to find back my rhythm again..
ABC 5:00 [1]
Stretching 10:00 [0]
Sunday May 26, 2019 #
Note
slept:7.0
Cycling 32:50 [1] 9.63 km (17.6 kph) +254m
Orienteering 1:04:58 [1] 7.66 km (8:29 / km) +181m 7:35 / km
15c shoes: Nvii Forest 1.1
With Bojan. Nice forest, nicer views. Want more mornings like these!
Must have not seen the ribbon tape at the 19th and 20th control, didn´t look on the map towards the bikes, as always not the wisest decision.
Cycling 18:58 [1] 9.53 km (30.1 kph) +48m
Note
(For all who don´t know, it is really going down at the door)
Stretching 15:00 [0]
Stretching 15:00 [0]
Saturday May 25, 2019 #
Note
slept:8.0
Stretching 15:00 [0]
WU | CD 15:02 [1] 2.87 km (5:14 / km) +5m 5:12 / km
shoes: Nike Streak 6
Orienteering 14:16 [4] 3.72 km (3:50 / km) +35m 3:40 / km
18c shoes: Nike Streak 6
Same course as M21-Heat-1. Would have won that heat with that time..
WU | CD 5:25 [1] 1.01 km (5:22 / km)
shoes: Nike Streak 6
Orienteering 15:34 [4] 3.94 km (3:57 / km) +30m 3:48 / km
22c shoes: Nike Streak 6
Without controls, started 1´ behind Bojan. Ran past the field passage directly up the 16th.. so decided to continue after realizing that..
WU | CD 15:00 [1] 2.5 km (6:00 / km) +20m 5:46 / km
shoes: Nike Streak 6
Friday May 24, 2019 #
Note
slept:7.0
Stretching 15:00 [0]
Orienteering 52:04 [1] 6.71 km (7:46 / km) +116m 7:09 / km
shoes: Nvii Forest 1.1
Goal was to know what I am doing and keep a rhytm. Worked out quite okay. Was doing okay with the map and also it was just super cool terrain plus some nice ocean views..
Stretching 15:00 [0]
Thursday May 23, 2019 #
Note
slept:8.0
Stretching 20:00 [0]
Orienteering 1:12:08 [2] *** 7.56 km (9:33 / km) +101m 8:57 / km
65c shoes: Nvii Forest 1.2
If you don´t start focused on the task that is what happens.. sadly the first 3 "controls" weren´t a GPS fail..
A couple of times I just didn´t saw the control marks though..
Anyway mistakes a good as it´s easier to find things to improve on!
Plus a micro-sprint in the end, which went surprisingly better then everything else before.
Loggator
Cycling 1:29:25 [3] 46.49 km (31.2 kph) +522m
Stretching 15:00 [0]
Wednesday May 22, 2019 #
Note
slept:7.5 (rest day)
Stretching 20:00 [0]
Stretching 20:00 [0]
Tuesday May 21, 2019 #
Note
slept:7.0 (injured)
Stretching 20:00 [0]
Orienteering 1:18:47 [2] *** 10.16 km (7:45 / km) +117m 7:20 / km
3c shoes: Nvii Forest 1.1
Got tired towards the third control and decided to run a bit through the forest on my way back to the car.
Wonderful day out here today!
Loggator
Stretching 20:00 [0]
Cycling 7:55 [1] 3.05 km (23.1 kph) +13m
Orienteering 24:03 [1] 3.74 km (6:26 / km) +13m 6:19 / km
shoes: Nike Streak 6
Orienteering 17:29 [1] 3.35 km (5:13 / km) +20m 5:04 / km
shoes: Nike Streak 6
Stretching 15:00 [0]
Monday May 20, 2019 #
Note
slept:7.5 (injured)
Stretching 15:00 [0]
WU | CD 12:51 [1] 1.78 km (7:13 / km) +36m 6:33 / km
shoes: Nvii Forest 1.1
Orienteering 39:32 [4] *** 5.62 km (7:02 / km) +89m 6:31 / km
11c shoes: Nvii Forest 1.1
Good start. Control 6th was just stupid and I had no control. Soon thoguh the power/energy level dropped and I couldn´t get anything done anymore.. so decided to discontinue..
Loggator
WU | CD 4:11 [1] 0.76 km (5:32 / km)
shoes: Nvii Forest 1.1
Orienteering 44:06 [2] *** 6.06 km (7:17 / km) +105m 6:42 / km
8c shoes: Nvii Forest 1.2
Stretching 20:00 [0]
Sunday May 19, 2019 #
Note
slept:7.0 (injured)
Stretching 20:00 [0]
WU | CD 13:00 [1] 2.0 km (6:30 / km) +20m 6:12 / km
shoes: Nvii Forest 1.2
Orienteering 58:54 [3] *** 7.78 km (7:34 / km) +95m 7:08 / km
16c shoes: Nvii Forest 1.2
Stretching 15:00 [0]
Stretching 15:00 [0]
Saturday May 18, 2019 #
Note
slept:8.0 (injured)
WU BBA 20:00 [1] 3.99 km (5:00 / km) +37m 4:47 / km
shoes: NB 1400
Stretching 15:00 [0]
WU | CD 18:43 [1] 3.64 km (5:09 / km) +14m 5:03 / km
shoes: Nike Streak 6
Orienteering 6:16 [4] *** 1.78 km (3:31 / km) +35m 3:12 / km
6c shoes: Nike Streak 6
Orienteering 11:08 [4] *** 3.01 km (3:42 / km) +23m 3:34 / km
14c shoes: Nike Streak 6
The Swiss-team, some swedes and also me.
Super fun, even though of course pretty hard as the last intense session was a while back. Still the technical part was actaully quite good, considering the last time I did run a sprint.
Right knee was good before, while and after. Left knee has a bruise now but nothing serious.
Loggator
WU | CD 11:03 [1] 1.69 km (6:33 / km) +8m 6:24 / km
shoes: Nike Streak 6
Friday May 17, 2019 #
Note
slept:8.0 (injured)
Stretching 15:00 [0]
Running 27:32 [1] 6.33 km (4:21 / km) +14m 4:18 / km
shoes: NB 1400
Med Lina.
Knee still around 1-2 but start to feel it later and later into the run..
ABC 20:00 [2]
shoes: NB 1400
Running 11:44 [1] 2.57 km (4:34 / km) +31m 4:19 / km
shoes: NB 1400
Stretching 15:00 [0]
Thursday May 16, 2019 #
Note
slept:8.0 (injured)
Stretching 20:00 [0]
Stretching 10:00 [0]
Orienteering 57:01 [2] 10.26 km (5:33 / km) +146m 5:11 / km
ahr:161 max:177 shoes: Nvii Forest 2
Still 1-2 while running but actually feeling better towards the end and especially better afterwards then the last times.
At the same time I am a bit confused by the fact that doing orienteering didn´t feel worse then normal running, as all those sudden movements while running cross were totally fine for the knee.
Also the weather was just great and so was the view.
Stretching 20:00 [0]
Wednesday May 15, 2019 #
Note
slept:6.5 (injured)
Trying to get some more proper experience and training in relevant forests.
And also it´s quite nice up here anyway!
Stretching 10:00 [0]
Running 48:15 [2] 9.74 km (4:57 / km) +114m 4:41 / km
ahr:156 max:175 shoes: NB 1400
Quite ´traily´.
Knee still at 1-2 but was also way more up and down as well as different surfaces so am confident that the progress continues.
Stretching 15:00 [0]
Tuesday May 14, 2019 #
Note
slept:7.0 (injured)
Stretching 20:00 [0]
Stretching 15:00 [0]
Stretching 20:00 [0]
Monday May 13, 2019 #
Note
slept:6.5 (injured)
Stretching 15:00 [0]
Running 40:04 [2] 10.17 km (3:56 / km) +63m 3:49 / km
ahr:161 max:180 shoes: NB 1400
Was is too fast, no question yes it was. Was it the best feeling I had in the last 30+ days, hell yes!
Finally felt some progress is happening with my knee, as the last runs it tried (same goes for yesteray) were on a scale of 0-10 (base value to full pain) at around 2-4. Today is was more like 1-2. I of course still felt it but it felt like I can run with it and feel comfortable and not completely wrong.
Today it just felt different - better - which makes me hopeful to soon do what I live for!
Stretching 20:00 [0]
Stretching 20:00 [0]
Sunday May 12, 2019 #
Note
slept:8.0 (injured)
Stretching 15:00 [0]
Stretching 15:00 [0]
Running 21:04 [1] 5.0 km (4:13 / km) +1m 4:13 / km
ahr:154 max:176 shoes: Hoka Mach
Stretching 15:00 [0]
Saturday May 11, 2019 #
Note
slept:7.5 (injured)
Stretching 25:00 [0]
Stretching 25:00 [0]
Stretching 15:00 [0]
Friday May 10, 2019 #
Note
slept:8.5 (injured)
Stretching 25:00 [0]
Alternative (Badminton ) 1:00:00 [2]
Stretching 20:00 [0]
Stretching 20:00 [0]
Thursday May 9, 2019 #
Note
slept:7.0 (injured)
Stretching (+Blackroll ) 20:00 [0]
Stretching 20:00 [0]
Running 14:47 [1] 3.5 km (4:13 / km) +1m 4:13 / km
ahr:149 max:166 shoes: Hoka Mach
Stretching 5:00 [0]
Wednesday May 8, 2019 #
Note
slept:8.0 (injured)
Stretching 20:00 [0]
Stretching (+Blackroll) 20:00 [0]
Stretching (+Blackroll) 20:00 [0]
Tuesday May 7, 2019 #
Note
slept:7.0 (injured)
Stretching (+Blackroll ) 25:00 [0]
Running 9:24 [1] 2.18 km (4:18 / km) +1m 4:18 / km
shoes: Hoka Mach
Stretching 5:00 [0]
Monday May 6, 2019 #
Note
slept:7.0 (injured)
Sunday May 5, 2019 #
Note
slept:8.0 (injured) (rest day)
Saturday May 4, 2019 #
Note
slept:8.5 (injured)
WU BBA 19:02 [1] 4.33 km (4:24 / km)
ahr:140 max:164 shoes: Hoka Mach
Stretching (+Blackroll) 5:00 [0]
Friday May 3, 2019 #
Note
slept:8.5 (injured)
Running 22:12 [1] 4.99 km (4:27 / km) +25m 4:20 / km
ahr:140 max:164 shoes: Hoka Mach
Stretching (+Blackroll ) 10:00 [0]
Thursday May 2, 2019 #
Note
slept:7.0 (injured)
Running 16:45 [1] 4.15 km (4:02 / km) +11m 3:59 / km
ahr:156 max:166 shoes: NB 1400
Stretching (+Blackroll ) 5:00 [0]
Wednesday May 1, 2019 #
Note
slept:9.0 (injured)
Running 18:00 [1] 4.16 km (4:20 / km)
ahr:145 max:167 shoes: Hoka Mach
Was okay. Can´t really say if it´s changing in any direction..
At least I get a feeling of training again as I waited again quite some time for GPS signal - thanks to my watch!
ABC 5:00 [1]
shoes: Hoka Mach
Stretching (+Blackroll ) 5:00 [0]