Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColinKo

In the 7 days ending Oct 21, 2018:

	activity	#	time	miles		km		+m
	Running	7	3:58:14	33.9	(7:02)	54.55	(4:22)	223
	WU \| CD	6	1:19:21	10.18	(7:47)	16.39	(4:50)	51
	WU BBA	2	49:56	6.91	(7:14)	11.12	(4:29)	26
	Stretching	5	45:00
	Orienteering	1	12:41	2.3	(5:31)	3.7	(3:26)	18	20c
	ABC	1	10:00	0.7	(14:22)	1.12	(8:56)
	Total	15	7:15:12	53.98		86.88		318	20c
	[1-5]	14	6:30:12
averages - sleep:7.4

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Sunday Oct 21, 2018 #

Note
slept:9.5

11 AM

WU | CD 20:00 [2] 3.23 km (6:12 / km) +2m 6:10 / km
shoes: Salomon S/Lab Sense 6

Orienteering 12:41 [5] * 3.7 km (3:26 / km) +18m 3:21 / km
20c shoes: Nike LT3 White

PWT Sprint No.1 Beijing

Was a good race, mostly running though still didn´t expect (even though it was just a ~1") to get 3rd. Felt quick but in the race I kinda missed the punch or very-fast speed..anyway was a very nice start in to PWT and cool to be on the podium.

12 PM

WU | CD 10:00 [1] 1.8 km (5:33 / km) +3m 5:31 / km
shoes: Salomon S/Lab Sense 6

5 PM

Running 34:08 [1] 7.38 km (4:38 / km) +20m 4:34 / km
shoes: Hoka M Mach

HDL Beijing

Don’t know the names of the parks.. but they are quite nice for running.

Saturday Oct 20, 2018 #

Note
slept:5.5

Don´t really know how much I did sleep or didn´t sleep.

3 PM

Running 35:05 [1] 7.59 km (4:37 / km) +12m 4:35 / km
shoes: Hoka M Mach

Easy Run Beijing

In a park, with some other orienteers, after some long travelling time.

Friday Oct 19, 2018 #

Note
slept:7.0

7 AM

WU BBA 31:30 [1] 7.02 km (4:29 / km) +16m 4:26 / km
shoes: Hoka M Mach

Short moment of shock when I bend my right foot over like crazy while running a corner.. but everything’s fine.
So next run will be in Beijing!

8 AM

ABC 10:00 [2] 1.12 km (8:56 / km)

Including 4 strides.

Stretching (+Blackroll) 10:00 [0]

Thursday Oct 18, 2018 #

Note
slept:7.0

1 PM

WU | CD 14:54 [1] 3.65 km (4:05 / km) +11m 4:01 / km
shoes: Adidas Adios

2 PM

Running 22:07 [4] 6.51 km (3:24 / km) +15m 3:22 / km
shoes: Adidas Adios

Intervals Phönixsee

4x4‘/2‘
Could have been faster though..

WU | CD 12:50 [1] 2.85 km (4:30 / km) +16m 4:23 / km
shoes: Adidas Adios

Stretching (+Blackroll ) 10:00 [0]

Wednesday Oct 17, 2018 #

Note
slept:8.5

8 AM

WU BBA 18:26 [1] 4.1 km (4:30 / km) +10m 4:27 / km
shoes: Hoka M Mach

Stretching (+Blackroll ) 10:00 [0]

3 PM

Running 48:29 [1] 10.25 km (4:44 / km) +114m 4:29 / km
shoes: Hoka M Mach

Easy Run Wald

Plus 4 strides.

4 PM

Stretching (+Blackroll ) 5:00 [0]

Tuesday Oct 16, 2018 #

Note
slept:7.5

12 PM

WU | CD 15:30 [1] 3.66 km (4:14 / km) +15m 4:09 / km
shoes: Adidas Adios

Running 30:43 [4] 8.55 km (3:36 / km) +20m 3:33 / km
shoes: Adidas Adios

Bilstam Fartlek Phönixsee

1x4‘,2x2‘,4x1‘,8x30“ //2‘ series break and interval break time in between
Not the fastet but still solid session. My body didn´t feel perfect towards the end but mainly stomach wise.. Feeling my calves again but not as bad as last week. Satisfied not more, not less. Running fast was quite fun though!

1 PM

WU | CD 6:07 [1] 1.2 km (5:06 / km) +4m 5:01 / km
shoes: Adidas Adios

Monday Oct 15, 2018 #

Note
slept:7.0

4 PM

Running 52:42 [1] 11.17 km (4:43 / km) +35m 4:39 / km
shoes: Adidas Adios

Easy Run Phönixsee

Way better today. Still felt my calves what usually isn’t the case but still felt a lot smoother.

5 PM

Running 15:00 [2] 3.1 km (4:50 / km) +7m 4:47 / km
shoes: Adidas Adios

10 strides on the field plus running back home

Stretching (+Blackroll) 10:00 [0]

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