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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColinKo

In the 7 days ending Sep 3:

activity # timemileskm+m
  WU | CD7 2:01:11 14.89(8:08) 23.96(5:03) 143
  Running - intense3 1:21:25 13.52(6:01) 21.75(3:45) 2
  Orienteering2 1:20:56 9.44(8:34) 15.19(5:20) 145
  Running2 1:15:47 9.68(7:50) 15.58(4:52) 125
  Strength2 40:00
  Cycling1 28:21 7.15(15.1/h) 11.5(24.3/h) 87
  Stability 2 15:00
  Total11 7:22:40 54.67 87.99 501

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MoTuWeThFrSaSu

Sunday Sep 3 #

11 AM

WU | CD 10:17 [2] 2.27 km (4:32 / km) +2m 4:31 / km
shoes: Nvii F1 ('22)

A bit more off watch.

Orienteering 37:11 [5] 7.45 km (4:59 / km) +70m 4:46 / km
shoes: Nvii F1 ('22)

Latvian Champs relay 3.leg

2nd place as a team. Women’s team on 3rd place, let’s go Ozons!

No clean race but solid and controlled. Mostly not confident enough to follow through on the last 100m to the controls but also hard to be really confident in this terrain.

Trying new things by running the last leg in a relay, was a bit strange to wait before my start like this but otherwise good. Ran completely alone the whole race, somewhere overtook Uldis without seeing him.
Also, am happy that the ankles are still in place. Managed to trip over two old fences and at the second time fell pretty hard on a tree stump.

Results


WU | CD 2:41 [1] 0.5 km (5:19 / km) +5m 5:04 / km
shoes: Nvii F1 ('22)

Uz jūra.

Saturday Sep 2 #

2 PM

WU | CD 19:57 [2] 3.09 km (6:28 / km) +9m 6:22 / km
shoes: Nvii F1 ('22)

Orienteering 43:45 [5] 7.74 km (5:39 / km) +75m 5:24 / km
shoes: Nvii F1 ('22)

Latvian Middle Champs

No preparation whatsoever, and mostly ran because the terrain is just amazing and as preparation for tomorrow and next week´s relay race.
Last time with a map in the forest was at WC, and in similarish terrain more than half a year, so no real expectations but still wanted to properly race.

Picked up the map and was shortly at 'awe' by the map but got nicely to the 1. control so was confident that this could work. Lost 4' at the 2. control though, 1' for real and the other 3' by not seeing the control when standing max. 30m away from the control and looking at the object, bad luck I guess.
Rudolfs overtook me already, Uldis just arrived so tried to get away from him and basically ran alone from then onwards. Did a decent job on the next controls, somehow again didn´t see control 8. Some smaller uncertainties here and there but for no training in this terrain quite fine overall.
Basically would be an okay result without those extra 3' at control 2.
Beautiful terrain though, so will be fun at tomorrow´s relay!

Splits
GPS


WU | CD 7:52 [1] 1.51 km (5:13 / km) +2m 5:11 / km
shoes: Nvii F1 ('22)

Friday Sep 1 #

Note

Had something like that in mind for a while already. It is a simple html page and instead of aligining 3 windows on your screen you have one window and therefore can go fullscreen.
Maybe it someone else finds some use for it as well, although you need a Google Maps API key (not difficult but takes a moment to setup) as I obviously don´t want to share my key.

Update:

I read up on the API restrictions, and now it is available for everyone to use here.
(There might be issues that you need to try twice to get both Map & Streetview showing no error)
Am curious if anyone has actual use for it?

SprintPrepViewer

You can find the html-file and a bit of EOC preparation material here:
GDrive Folder
11 AM

Note

In Latvia for some days, running Latvian middle & relay champs and Finnish sprint & relay champs the following weekend.

Running 24:56 intensity: (7:44 @1) + (14:00 @2) + (3:12 @3) 5.32 km (4:41 / km) +30m 4:33 / km
ahr:142 max:169 shoes: Hoka Mach 4.2

ER + 5x20" //20"

Thursday Aug 31 #

9 AM

Running 50:51 intensity: (4:53 @1) + (45:58 @2) 10.25 km (4:58 / km) +95m 4:44 / km
ahr:143 max:155 shoes: Hoka Mach 4.2

Kinda strange doing an easy run like this, after a couple of weeks of only bike rides and intense running sessions.
11 AM

Strength 20:00 [3]

Stability 5:00 [2]

Wednesday Aug 30 #

9 AM

Cycling 15:00 intensity: (12:58 @1) + (2:02 @2) 5.99 km (24.0 kph) +38m
ahr:123 max:144

WU | CD (Track) 10:12 intensity: (31 @1) + (9:41 @2) 2.28 km (4:28 / km)
ahr:148 max:157 shoes: Adizero Takumi Sen 8.1

Running - intense (Track) 23:25 intensity: (1:06 @1) + (2:37 @2) + (9:22 @3) + (8:12 @4) + (2:08 @5) 5.82 km (4:01 / km)
ahr:166 max:185 shoes: Adizero Takumi Sen 8.1

Intervals - 2x5x300m //300m //400m

WU | CD 6:02 intensity: (20 @1) + (5:42 @2) 1.17 km (5:09 / km)
ahr:143 max:150 shoes: Adizero Takumi Sen 8.1

Cycling 13:21 intensity: (11:23 @1) + (1:22 @2) + (36 @3) 5.51 km (24.8 kph) +49m
ahr:127 max:165

Tuesday Aug 29 #

9 AM

WU | CD 20:00 intensity: (2:54 @1) + (17:06 @2) 4.13 km (4:50 / km) +31m 4:40 / km
ahr:140 max:154 shoes: Adizero Takumi Sen 8.1

Running - intense 30:57 intensity: (2 @1) + (3:38 @2) + (17:22 @3) + (9:55 @4) 8.56 km (3:37 / km) +2m 3:37 / km
ahr:166 max:177 shoes: Adizero Takumi Sen 8.1

Bilstam Fartlek esrever

10 AM

WU | CD 15:37 intensity: (27 @1) + (15:10 @2) 3.1 km (5:03 / km) +34m 4:47 / km
ahr:143 max:154 shoes: Adizero Takumi Sen 8.1

3 PM

WU | CD 13:17 intensity: (57 @1) + (12:20 @2) 2.65 km (5:01 / km) +33m 4:43 / km
ahr:141 max:149 shoes: Nike StreakFly

4 PM

Running - intense 27:03 intensity: (10 @1) + (4:52 @2) + (16:11 @3) + (5:50 @4) 7.38 km (3:40 / km)
ahr:165 max:175 shoes: Nike StreakFly

Tempo runs - 3x7' //3' (last 90" faster)

WU | CD 15:16 intensity: (3:40 @1) + (11:36 @2) 3.26 km (4:41 / km) +28m 4:30 / km
ahr:139 max:154 shoes: Nike StreakFly

Monday Aug 28 #

Note
(rest day)

10 AM

Strength 20:00 [3]

Stability 10:00 [2]

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