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

Training Log Archive: ColinKo

In the 7 days ending Sep 24:

activity # timemileskm+m
  Cycling4 3:35:30 62.56(17.4/h) 100.68(28.0/h) 887
  WU | CD8 2:40:35 20.79(7:43) 33.46(4:48) 207
  Running - intense4 1:43:18 17.65(5:51) 28.41(3:38) 19
  Running1 1:01:40 9.39(6:34) 15.12(4:05) 81
  Orienteering - sprint2 45:20 7.13(6:21) 11.48(3:57) 16
  WU BBA1 26:28 3.2(8:16) 5.16(5:08) 30
  Total12 10:12:51 120.73(5:05) 194.3(3:09) 1241

«»
2:01
0:00
» now
MoTuWeThFrSaSu

Sunday Sep 24 #

10 AM

WU | CD 18:33 [1] 3.97 km (4:40 / km) +20m 4:33 / km
shoes: Adizero Takumi Sen 8.1

Orienteering - sprint 31:50 [4] 7.72 km (4:08 / km) +10m 4:06 / km
shoes: Adizero Takumi Sen 8.1

Intervals 3x

Thanks to Bojan!

WU | CD 9:06 [1] 1.61 km (5:40 / km) +13m 5:27 / km
shoes: Adizero Takumi Sen 8.1

3 PM

WU | CD 12:35 [1] 2.76 km (4:33 / km) +36m 4:17 / km
shoes: Adizero Takumi Sen 8.1

Orienteering - sprint 13:30 [4] 3.76 km (3:35 / km) +6m 3:34 / km
shoes: Adizero Takumi Sen 8.1

Sprint

Thanks to Ole!

Finishing a pretty solid week with two nice sprints on a beautiful autumn day. Good stuff.

WU | CD 10:14 [1] 1.86 km (5:31 / km) +8m 5:24 / km
shoes: Adizero Takumi Sen 8.1

Saturday Sep 23 #

11 AM

WU | CD 17:41 intensity: (4:41 @1) + (13:00 @2) 3.93 km (4:30 / km) +10m 4:26 / km
ahr:137 max:149 shoes: Nike StreakFly

Running - intense 17:42 intensity: (14 @1) + (1:52 @2) + (10:09 @3) + (5:10 @4) + (17 @5) 5.02 km (3:32 / km) +3m 3:31 / km
ahr:166 max:181 shoes: Nike StreakFly

Tempo - Crescendo

WU | CD 15:52 intensity: (15 @1) + (15:37 @2) 3.29 km (4:49 / km) +32m 4:36 / km
ahr:142 max:151 shoes: Nike StreakFly

Friday Sep 22 #

7 AM

WU BBA 26:28 intensity: (18:06 @1) + (8:22 @2) 5.16 km (5:08 / km) +30m 4:59 / km
ahr:132 max:142 shoes: Hoka Mach 4.2

2 PM

Running 1:01:40 intensity: (1:25 @1) + (49:49 @2) + (6:36 @3) + (3:40 @4) + (10 @5) 15.12 km (4:05 / km) +81m 3:58 / km
ahr:152 max:180 shoes: Adizero Adios 7

NR + 4x90" // 3'

Those kind of runs.

Thursday Sep 21 #

10 AM

Cycling 2:01:53 intensity: (1:20:15 @1) + (40:33 @2) + (1:05 @3) 59.3 km (29.2 kph) +449m
ahr:133 max:168

Nice early autumn weather.

Wednesday Sep 20 #

11 AM

Cycling 12:54 intensity: (9:18 @1) + (3:36 @2) 5.58 km (26.0 kph) +34m
ahr:129 max:141

WU | CD (Track) 10:49 intensity: (2:43 @1) + (8:06 @2) 2.36 km (4:35 / km)
ahr:139 max:154 shoes: Adizero Takumi Sen 8.1

Running - intense (Track) 24:08 intensity: (13 @1) + (1:56 @2) + (10:07 @3) + (10:55 @4) + (57 @5) 6.82 km (3:32 / km)
ahr:169 max:181 shoes: Adizero Takumi Sen 8.1

Intervals - 1x1000m //400m, 2x600m //200m, 5x400m //200m, 3x200m //100m

Apparently, Wednesday morning/midday time is also gardening time on the track lately. Of course nice that it is taken care of but breathing in the fumes from the leaf-blower every 400m while doing intervals is also not the greatest.
12 PM

WU | CD (Track) 10:37 intensity: (19 @1) + (10:18 @2) 2.01 km (5:17 / km)
ahr:142 max:147 shoes: Adizero Takumi Sen 8.1

Cycling 13:28 intensity: (9:09 @1) + (4:19 @2) 5.58 km (24.9 kph) +52m
ahr:129 max:152

Tuesday Sep 19 #

10 AM

WU | CD 15:00 intensity: (3:28 @1) + (11:32 @2) 3.33 km (4:30 / km) +20m 4:22 / km
ahr:136 max:149 shoes: Nike StreakFly

Running - intense 31:15 intensity: (8 @1) + (6:38 @2) + (19:46 @3) + (4:43 @4) 8.46 km (3:42 / km) +10m 3:40 / km
ahr:163 max:174 shoes: Nike StreakFly

Intervals - Bilstam fartlek esrever

WU | CD 12:06 intensity: (1 @1) + (12:05 @2) 2.46 km (4:55 / km) +28m 4:38 / km
ahr:146 max:156 shoes: Nike StreakFly

3 PM

WU | CD 15:15 intensity: (44 @1) + (14:26 @2) + (5 @3) 3.24 km (4:42 / km) +8m 4:39 / km
ahr:146 max:158 shoes: Nike StreakFly

Running - intense 30:13 intensity: (4 @1) + (4:00 @2) + (12:48 @3) + (13:15 @4) + (6 @5) 8.12 km (3:43 / km) +6m 3:42 / km
ahr:167 max:180 shoes: Nike StreakFly

Tempo + Intervals - 5' //5', Mona Fartlek

4 PM

WU | CD 12:47 intensity: (3 @1) + (12:44 @2) 2.63 km (4:51 / km) +34m 4:34 / km
ahr:147 max:156 shoes: Nike StreakFly

Monday Sep 18 #

Note
(rest day)

8 AM

Cycling 1:07:15 intensity: (16:46 @1) + (40:18 @2) + (10:11 @3) 30.22 km (27.0 kph) +351m
ahr:143 max:164

« Earlier | Later »