Attackpoint - performance and training tools for orienteering athletes

Training Log: Nick

In the last 7 days:

	activity	#	time	miles		km		+m
	running road/trails	5	3:08:00	21.0	(8:57)	33.8	(5:34)	680
	orienteering	2	2:20:00	11.0	(12:44)	17.7	(7:55)	560
	biking	1	30:00
	gym ex & stretching	1	10:00
	Total	6	6:08:00	32.0		51.5		1240
averages - sleep:5.8

2:15

0:00

Friday May 17 #

running road/trails 37:00 7.5 km (4:56 / km) +80m 4:41 / km
slept:4.0 shoes: Adidas black*yellow

sleep 3 h last night + 1h this afternoon. looong shift. did one loop at westheights-

gym ex & stretching 10:00 [1]

Thursday May 16 #

biking warm up/down 30:00 [1]
slept:5.0 (rest day)

need some sleep.

Wednesday May 15 #

running road/trails warm up/down 32:00 [2] 5.0 km (6:24 / km) +110m 5:46 / km
slept:6.0 shoes: adidas kanadia 2012

sleep 6+0.5, still on midnight shift, but felt pretty good at Monarch W

running road/trails tempo 31:00 [4] 7.5 km (4:08 / km) +200m 3:39 / km
shoes: adidas kanadia 2012

6 loops every 8 min w/jog in between (5.25,5.16,5.09,5.01,5.15,5.05)

Tuesday May 14 #

running road/trails 43:00 6.3 km (6:50 / km) +100m 6:19 / km
slept:7.0 shoes: the other sally x-cross

sleep 6+1. at Homer W. w/Mick ( last 12 min part of ARK)

orienteering 20:00 [3] *** 2.7 km (7:24 / km) +60m 6:40 / km
shoes: the other sally x-cross

2 small courses ,had to used the compass as part of exercise. a lot.

Monday May 13 #

running road/trails 30:00 [3] 5.5 km (5:27 / km) +150m 4:48 / km
slept:6.0

at Monarch W

Sunday May 12 #

running road/trails warm up/down 15:00 2.0 km (7:30 / km) +40m 6:49 / km
slept:6.5

managed to miss the start. by like 45 secs. i have to do something about

orienteering race 2:00:00 **** 15.0 km (8:00 / km) +500m 6:51 / km
shoes: Spike S

not as bad as yesterday. had some 6-7 min mistakes or hesitations between 8 and 10 ( the 2 min total before that wasn't bad). but got totally unsecure leaving for long leg at 11, and headless chicken i was for about 6 min. add 2 more min at 12 ( arriving to high up and tired ). didn't feel super tired- so probably i am in not bad shape. another event that i am not happy about myself competing. great area, tough, just like it should be.. too bad is like 7h away

Long Blue - Splits

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Training Targets

Jan 1 – Dec 31 (365d)
x-country skiing [1-5]	25:00:00
actual:	23:22:00	93%
projected:	62:15:15	249%
biking [1-5]	22:00:00
actual:	12:43:00	57%
projected:	33:52:49	154%
gym ex & stretching [1-5]	15:00:00
actual:	3:49:00	25%
projected:	10:10:07	67%
adv race [1-5]	6:00:00
eliptical trainer [1-5]	6:00:00
actual:	3:26:00	57%
projected:	9:08:50	152%
orienteering [1-5]	40:00:00
actual:	24:59:00	62%
projected:	66:33:41	166%
running road/trails [1-5]	190:00:00
actual:	48:42:00	25%
projected:	129:44:53	68%
Unspecified [1-3]	12:00:00
actual:	3:20:00	27%
projected:	8:52:51	74%
snowshoeing [1-5]	7:00:00
actual:	5:45:00	82%
projected:	15:19:10	218%