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Training Log Archive: ColinKo

In the 7 days ending Aug 12, 2018:

	activity	#	time	miles		km		+m
	Running	3	2:15:49	18.76	(7:14)	30.19	(4:30)	98	18c
	Orienteering	3	1:30:52	7.93	(11:27)	12.77	(7:07)	308	16c
	Stretching	4	40:00
	WU BBA	2	37:30	5.18	(7:15)	8.33	(4:30)	24
	WU \| CD	1	20:00	1.86	(10:44)	3.0	(6:40)	8
	ABC	1	5:00
	Total	10	5:29:11	33.73		54.29		438	34c
	[1-5]	8	4:49:11
averages - sleep:6.8

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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