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Training Log: ColinKo

In the last 7 days:

activity # timemileskm+m
  Warm-Up/Down7 2:21:34 19.08(7:25) 30.7(4:37) 198
  Orienteering3 2:02:45 8.81(13:56) 14.18(8:39) 406
  Orienteering - sprint4 1:04:53 8.79(7:23) 14.15(4:35) 217
  Running1 47:00 5.95(7:54) 9.58(4:54) 157
  Running - intense1 20:55 3.45(6:04) 5.55(3:46) 82
  Warm-Up BBA1 15:15 1.89(8:05) 3.04(5:01) 21
  ABC1 5:00
  Total13 6:57:22 47.97 77.2 1081
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Friday May 27 #

7 AM

Running (BBA) 47:00 [1] 9.58 km (4:54 / km) +157m 4:32 / km
shoes: Hoka Mach 4

Thursday May 26 #

7 AM

Warm-Up BBA 15:15 [1] 3.04 km (5:01 / km) +21m 4:51 / km
shoes: Hoka Mach 4

11 AM

Warm-Up/Down 14:07 [1] 3.18 km (4:26 / km) +26m 4:16 / km
shoes: Nvii F2

Only WU
12 PM

Orienteering - sprint 17:12 [5] 3.6 km (4:47 / km) +85m 4:16 / km
shoes: Nvii F2

WC Sprint

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 #

11 AM

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

5 PM

Warm-Up/Down 20:55 [1] 4.38 km (4:47 / km) +34m 4:36 / km
shoes: Hoka Mach 4

6 PM

ABC 5:00 [3]

Tuesday May 24 #

11 AM

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 #

9 AM

Orienteering 44:34 [1] 5.28 km (8:27 / km) +100m 7:43 / km
shoes: Nvii F1.1 blue

Control setting.
1 PM

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 #

9 AM

Orienteering 41:05 [1] 3.73 km (11:01 / km) +130m 9:23 / km
ahr:132 max:166 shoes: Nvii F1.1 blue

Putting out controls for Ozona čempionāts.
3 PM

Orienteering 37:06 [2] 5.18 km (7:10 / km) +176m 6:08 / km
ahr:150 max:171 shoes: Nvii F1.1 blue

Taking in controls.

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 intensity: (8:13 @1) + (4:00 @3) + (8:00 @4) 4.27 km (4:44 / km) +32m 4:34 / km
ahr:165 max:181 shoes: Adidas Adios

Maybe sprint-O, maybe not.
6 PM

Warm-Up/Down 5:33 [1] 1.23 km (4:31 / km) +7m 4:24 / km
ahr:154 max:161 shoes: Adidas Adios

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  • Sep 29, 2023 [70w, 0d]:

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