Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColinKo

In the 7 days ending Sep 17:

activity # timemileskm+m
  Cycling5 4:09:04 71.02(17.1/h) 114.3(27.5/h) 990
  WU | CD6 1:31:50 12.04(7:38) 19.37(4:44) 92
  Running1 1:18:04 9.77(8:00) 15.72(4:58) 300
  Running - intense4 1:07:04 11.52(5:49) 18.53(3:37) 19
  Strength2 40:00
  WU BBA1 25:35 3.03(8:26) 4.88(5:15) 23
  Stability 2 15:00
  Total12 9:26:37 107.37 172.8 1424

«»
2:05
0:00
» now
MoTuWeThFrSaSu

Sunday Sep 17 #

10 AM

Running 1:18:04 intensity: (16:31 @1) + (52:56 @2) + (7:49 @3) + (48 @4) 15.72 km (4:58 / km) +300m 4:32 / km
ahr:143 max:173 shoes: Hoka Torrent 2.3

ER + 3x3' //90" faster

Ran in the forest and didn´t twist my ankle - it´s all about perspective.
5 PM

Strength 20:00 [3]

Stability 10:00 [2]

Saturday Sep 16 #

8 AM

WU BBA 25:35 intensity: (20:18 @1) + (5:17 @2) 4.88 km (5:15 / km) +23m 5:07 / km
ahr:132 max:141 shoes: Hoka Mach 4.2

11 AM

Cycling 12:35 intensity: (8:33 @1) + (4:02 @2) 5.44 km (25.9 kph) +25m
ahr:132 max:148

WU | CD (Track) 10:42 intensity: (20 @1) + (9:59 @2) + (23 @3) 2.3 km (4:39 / km)
ahr:148 max:159 shoes: Adizero Takumi Sen 8.1

12 PM

Running - intense (Track) 9:18 intensity: (8 @1) + (13 @2) + (39 @3) + (4:27 @4) + (3:51 @5) 3.0 km (3:06 / km)
ahr:176 max:185 shoes: Adizero Takumi Sen 8.1

3k track test alone

Originally had 9:00 in mind but was pessimistic before and was missing the bite to push through completely. Still a decent training race though.
Surprisingly, my calves feel better afterwards than they did before so just based on that was it a good session.
Quite warm (25°C) and clear blue skies with no shadow on the track, it´s mid-September btw.

WU | CD (Track) 8:30 intensity: (15 @1) + (8:15 @2) 1.75 km (4:51 / km)
ahr:152 max:157 shoes: Adizero Takumi Sen 8.1

Cycling 13:27 intensity: (2:42 @1) + (9:23 @2) + (1:07 @3) + (15 @4) 5.55 km (24.8 kph) +53m
ahr:145 max:173

Friday Sep 15 #

12 PM

Cycling 1:40:24 intensity: (54:21 @1) + (45:47 @2) + (16 @3) 47.02 km (28.1 kph) +534m
ahr:134 max:159

5 PM

Strength 20:00 [3]

Stability 5:00 [2]

Thursday Sep 14 #

Note

Italy in Autumn

10 AM

WU | CD 12:16 intensity: (4:29 @1) + (7:47 @2) 2.71 km (4:32 / km) +14m 4:25 / km
ahr:135 max:149 shoes: Nike StreakFly

11 AM

Running - intense 20:58 intensity: (2 @1) + (4:15 @2) + (16:32 @3) + (9 @4) 5.66 km (3:42 / km) +8m 3:41 / km
ahr:161 max:171 shoes: Nike StreakFly

Tempo - 2x2.5k //3'

Massaging my calves with some moderate speeds.

WU | CD 12:15 intensity: (12:14 @2) + (1 @3) 2.58 km (4:45 / km) +31m 4:29 / km
ahr:147 max:158 shoes: Nike StreakFly

5 PM

WU | CD 15:00 intensity: (53 @1) + (14:07 @2) 3.28 km (4:34 / km) +14m 4:29 / km
ahr:143 max:154 shoes: Nike StreakFly

Running - intense 16:11 intensity: (4 @1) + (2:16 @2) + (7:28 @3) + (6:15 @4) + (8 @5) 4.48 km (3:37 / km) +11m 3:34 / km
ahr:167 max:180 shoes: Nike StreakFly

Tempo - 16' Crescendo

Good times at the lake.

WU | CD 18:02 intensity: (11 @1) + (17:07 @2) + (44 @3) 3.59 km (5:01 / km) +26m 4:51 / km
ahr:144 max:167 shoes: Nike StreakFly

Wednesday Sep 13 #

11 AM

Cycling 13:06 intensity: (12:19 @1) + (47 @2) 5.42 km (24.8 kph) +27m
ahr:121 max:138

WU | CD 8:53 intensity: (25 @1) + (8:01 @2) + (27 @3) 2.0 km (4:27 / km)
ahr:145 max:163 shoes: Hoka Mach 4.2

Running - intense (Track ) 20:37 intensity: (11 @1) + (1:15 @2) + (7:17 @3) + (9:50 @4) + (2:04 @5) 5.4 km (3:49 / km)
ahr:171 max:182

Intervals - 5x400m //200m, //400m, 6x200m //200m

Trying to build up some high speed before EOC.
Ran in spikes, partly because of rainy conditions. Good session, let’s see how the calves are doing tomorrow.

WU | CD 6:12 intensity: (13 @1) + (5:59 @2) 1.17 km (5:18 / km) +6m 5:10 / km
ahr:144 max:149 shoes: Hoka Mach 4.2

Cycling 13:04 intensity: (9:05 @1) + (3:59 @2) 5.33 km (24.5 kph) +48m
ahr:131 max:142

Tuesday Sep 12 #

12 PM

Cycling 1:36:28 intensity: (1:27:31 @1) + (8:57 @2) 45.53 km (28.3 kph) +302m
ahr:123 max:156

Monday Sep 11 #

Note
(rest day)

« Earlier | Later »