Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 28 days ending Feb 28, 2017:

	activity	#	time	miles		km		+m
	x-country skiing	8	7:29:00	42.25		68.0		1035
	biking	7	2:02:00
	gym ex & stretching	11	1:22:00
	running road/trails	4	1:09:00	5.03	(13:43)	8.1	(8:31)	45
	orienteering	1	49:00	3.67	(13:22)	5.9	(8:18)	100
	elliptical trainer	3	32:00
	snowshoeing	1	30:00	1.24	(24:08)	2.0	(15:00)	80
	Unspecified	2	17:00
	Total	22	14:10:00	52.2		84.0		1260
averages - sleep:6.6

2:04

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Tuesday Feb 28, 2017 #

running road/trails warm up/down 24:00 [1] 3.5 km (6:51 / km) +25m 6:37 / km
slept:7.5 shoes: Fila

that's what i can afford these days

gym ex & stretching 5:00 [1]

Monday Feb 27, 2017 #

gym ex & stretching 12:00 [1]
slept:7.5

also a session of physio today

Sunday Feb 26, 2017 #

Event: UKR Gators O Cup #5 Starkey Hills North

running road/trails warm up/down 6:00 [1] 0.6 km (10:00 / km) +10m 9:14 / km
slept:6.0 shoes: Salomon snow cross H

easy jog after the race. since after i start on trails, i figured that i will use that as a short warm up

orienteering 49:00 [3] *** 5.9 km (8:18 / km) +100m 7:39 / km
shoes: Salomon snow cross H

deicded to go try and jog at the Ocup @ Starkey's . good decision. was nice to get challenged on the route choices thomass style. did not see many folks out there- but nice to come out good at the end. managed to runa bit harder for couple hundred meters. maybe 5th at the end. pleased. thanks Gators for the event, and the post food.good weather

C • Terminator 2

gym ex & stretching 4:00 [1]

Saturday Feb 25, 2017 #

biking warm up/down 15:00 [1]
slept:7.0

Friday Feb 24, 2017 #

elliptical trainer warm up/down 10:00 [1]
slept:6.5

biking warm up/down 15:00 [1]
(injured)

Thursday Feb 23, 2017 #

elliptical trainer warm up/down 12:00 [1]
slept:6.0 (injured)

gym ex & stretching 8:00 [1]

Wednesday Feb 22, 2017 #

gym ex & stretching 8:00 [1]
slept:6.0

running road/trails warm up/down 14:00 [1] 2.0 km (7:00 / km) +10m 6:50 / km
shoes: Fila

test jog, to see how my hamstring might react. short stride-60-70 cm, didn't lift my leg more than 7-8 cm. slow, but only seldom felt 'heavy 'hamstring. still abdominal muscle pain. plus 12 or so. weird february

Tuesday Feb 21, 2017 #

biking warm up/down 14:00 [1]
slept:7.5 (injured)

include couple of hours nap. still fighting not to get sick

elliptical trainer warm up/down 10:00 [1]

tried elliptical today. it was ok

gym ex & stretching 8:00 [1]

Monday Feb 20, 2017 #

biking warm up/down 30:00 [1]
slept:8.5 (injured) (sick)

6 hrs sleep last night, but with a strong head ache after work, i took several naps. less ache late evening

Sunday Feb 19, 2017 #

Note
slept:5.5 (injured) (rest day)

not getting any better

Saturday Feb 18, 2017 #

gym ex & stretching 10:00 [1]
slept:7.5 (rest day)

sleep include a much need it 3 hrs afternoon 'nap'

Friday Feb 17, 2017 #

biking warm up/down 15:00 [1]
slept:5.5 (injured) (rest day)

Thursday Feb 16, 2017 #

gym ex & stretching 7:00 [1]
slept:6.0 (injured)

biking warm up/down 23:00 [1]

Wednesday Feb 15, 2017 #

Note
slept:5.5 (injured)

things crazy at work. plus some other chores. and than - the hamstring

Tuesday Feb 14, 2017 #

gym ex & stretching 5:00 [1]
slept:5.0 (injured)

biking warm up/down 10:00 [1]

Monday Feb 13, 2017 #

Unspecified 10:00 [1]
slept:4.5 (injured)

travel day. start with a wake up at 4 am. Helsinki_Munich, Munich_Toronto, straight to work. in bed by midnight ( which is like 7 am Helsinki time-27 hrs after i woke up). nice trip. too bad about my injury

Sunday Feb 12, 2017 #

gym ex & stretching 5:00 [1]
slept:6.5

x-country skiing warm up/down 18:00 [1] +60m
shoes: Fischer Ski

x-country skiing race 41:00 [4] 8.0 km (5:08 / km) +135m 4:44 / km
(injured) shoes: Fischer Ski

Middle dist -2 stage. Went a bit more aggressive today. But also made couple of beginners mistake. Nice area again today. And had some fun too

Saturday Feb 11, 2017 #

x-country skiing warm up/down 15:00 [1] 2.5 km (6:00 / km) +25m 5:43 / km
slept:7.5 shoes: Fischer Ski

x-country skiing race 54:00 [4] *** 9.5 km (5:41 / km) +135m 5:18 / km
(injured) shoes: Fischer Ski

Nicer terrain, managed to stay on my skis, without any more damge to my strained hamstring. Few 20-30 seconds lost in places where I could not turn left or right in the woods at the bottom of small hills. Very enjoyable today. A bit on the freezing (your finger tips ) side

gym ex & stretching 10:00 [1]

Friday Feb 10, 2017 #

x-country skiing 27:00 [1] 5.5 km (4:55 / km)
slept:10.0 (injured) shoes: Atomic skis

Skiing on the frozen lake, great ski trails. Hamstring painful. Great day out there. Too bad I am injured

Thursday Feb 9, 2017 #

x-country skiing race 1:52:00 [3] 16.5 km (6:47 / km) +450m 5:58 / km
(injured) shoes: Fischer Ski

One minute into the race, felt really bad and pulled my left hamstring. Very painful anytime I need it my left leg. Never before I had something like that. So sketchy trails, small steep depressions, roots anything that can make your life miserable . Minor mistakes, pretty good technically, but no way I could match the winner speed in this terrain. Any trip&falls I had ( and they were numerous) came attached with a sharp pain on the hamstring. Ice, ice, ice

C • Hamstring 1

10 AM

x-country skiing warm up/down 12:00 [1] 2.5 km (4:48 / km) +30m 4:32 / km
slept:7.0 shoes: Fischer Ski

Wednesday Feb 8, 2017 #

Event: World Masters Ski Orienteering Championships 2017

Note
slept:4.5 (rest day)

Travel day. Managed to get my connection in Copenhagen, and arrived in Imatra, close to Russian border shortly after 9 pm. Tired

at Stars WAR

snowshoeing 30:00 [1] 2.0 km (15:00 / km) +80m 12:30 / km
shoes: Atlas 2015

Before event

Saturday Feb 4, 2017 #

x-country skiing 1:00:00 [1] 8.0 km (7:30 / km)
slept:6.0 shoes: M_F mixed skis

Before stars war. Need to measure it accurately

running road/trails 25:00 [1] 2.0 km (12:30 / km)

Need to measure it accurately

Friday Feb 3, 2017 #

Note
slept:6.0 (rest day)

Not enough time

Wednesday Feb 1, 2017 #

x-country skiing 40:00 5.5 km (7:16 / km) +80m 6:47 / km
slept:7.0 shoes: Fischer Ski

fresh,slow snow . @ Schneider

Unspecified 7:00 [1]

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