Training Log: ColinKo
In the last 7 days:
| activity | # | time | miles | km | +m | |||||||
| Warm-Up/Down | 7 | 2:21:34 | 19.08 | (7:25) | 30.7 | (4:37) | 198 | |||||
| Orienteering | 3 | 2:02:45 | 8.81 | (13:56) | 14.18 | (8:39) | 406 | |||||
| Orienteering - sprint | 4 | 1:04:53 | 8.79 | (7:23) | 14.15 | (4:35) | 217 | |||||
| Running | 1 | 47:00 | 5.95 | (7:54) | 9.58 | (4:54) | 157 | |||||
| Running - intense | 1 | 20:55 | 3.45 | (6:04) | 5.55 | (3:46) | 82 | |||||
| Warm-Up BBA | 1 | 15:15 | 1.89 | (8:05) | 3.04 | (5:01) | 21 | |||||
| ABC | 1 | 5:00 | ||||||||||
| Total | 13 | 6:57:22 | 47.97 | 77.2 | 1081 | |||||||
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Friday May 27 #
Running (BBA) 47:00 [1] 9.58 km (4:54 / km) +157m 4:32 / km
shoes: Hoka Mach 4
Thursday May 26 #
Warm-Up BBA 15:15 [1] 3.04 km (5:01 / km) +21m 4:51 / km
shoes: Hoka Mach 4
Warm-Up/Down 14:07 [1] 3.18 km (4:26 / km) +26m 4:16 / km
shoes: Nvii F2
Orienteering - sprint 17:12 [5] 3.6 km (4:47 / km) +85m 4:16 / km
shoes: Nvii F2
No big mistakes but few small route choice mistakes which sum up. Mostly lost time due to lower running speed, considering the last two weeks of training it´s not that surprising still annoying. Didn´t get in the best mindset before the race. Overall not a bad race but nothing to shine with either.
Map
Results
Wednesday May 25 #
Warm-Up/Down 13:53 [1] 2.94 km (4:43 / km) +49m 4:21 / km
shoes: Nvii F2
Orienteering - sprint 18:26 [3] 3.99 km (4:37 / km) +98m 4:07 / km
shoes: Nvii F2
Warm-Up/Down 20:55 [1] 4.38 km (4:47 / km) +34m 4:36 / km
shoes: Hoka Mach 4
ABC 5:00 [3]
Tuesday May 24 #
Warm-Up/Down 21:33 [1] 4.87 km (4:26 / km) +2m 4:25 / km
ahr:146 max:157 shoes: Nike Pegasus 36
Orienteering - sprint 9:02 [4] 2.29 km (3:57 / km) +2m 3:56 / km
ahr:172 max:180 shoes: Nike Pegasus 36
Warm-Up/Down 20:09 [1] 4.49 km (4:29 / km) +9m 4:27 / km
ahr:154 max:163 shoes: Nike Pegasus 36
Monday May 23 #
Note
(rest day)
Sunday May 22 #
Orienteering 44:34 [1] 5.28 km (8:27 / km) +100m 7:43 / km
shoes: Nvii F1.1 blue
Warm-Up/Down 15:16 [1] 3.15 km (4:51 / km) +30m 4:38 / km
ahr:139 max:153 shoes: Adidas Adios
Running - intense 20:55 [4] 5.55 km (3:46 / km) +82m 3:31 / km
ahr:164 max:175 shoes: Adidas Adios
Warm-Up/Down 17:40 [1] 3.76 km (4:42 / km) +41m 4:28 / km
ahr:148 max:159 shoes: Adidas Adios
Saturday May 21 #
Orienteering 41:05 [1] 3.73 km (11:01 / km) +130m 9:23 / km
ahr:132 max:166 shoes: Nvii F1.1 blue
Orienteering 37:06 [2] 5.18 km (7:10 / km) +176m 6:08 / km
ahr:150 max:171 shoes: Nvii F1.1 blue
Warm-Up/Down 12:28 [1] 2.71 km (4:36 / km) +2m 4:35 / km
ahr:145 max:161 shoes: Adidas Adios
Orienteering - sprint 20:13 4.27 km (4:44 / km) +32m 4:34 / km
ahr:165 max:181 shoes: Adidas Adios
Warm-Up/Down 5:33 [1] 1.23 km (4:31 / km) +7m 4:24 / km
ahr:154 max:161 shoes: Adidas Adios
- Sep 29, 2023 [70w, 0d]:
Recent Weeks:
| Week Ending | Training hours by intensity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| May 29 | | ||||||||||
| May 22 | | ||||||||||
| May 15 | | ||||||||||
| May 8 | | ||||||||||
| May 1 | |
| Week Ending | Training hours by activity | ||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|
| 10 | ||||||||||
| May 29 | | ||||||||||
| May 22 | | ||||||||||
| May 15 | | ||||||||||
| May 8 | | ||||||||||
| May 1 | |
| Week Ending | Training kilometers by activity | |||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 150 | |||||||||||||||
| May 29 | | |||||||||||||||
| May 22 | | |||||||||||||||
| May 15 | | |||||||||||||||
| May 8 | | |||||||||||||||
| May 1 | |
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