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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 28 days ending Feb 28, 2018:

activity # timemileskm+m
  x-country skiing11 11:21:00 88.23(7:43) 142.0(4:48) 990
  running road/trails11 6:20:00 37.78(10:04) 60.8(6:15) 500
  snowshoeing2 1:25:00 4.97(17:06) 8.0(10:38) 105
  gym ex & stretching8 1:13:00
  biking3 1:00:00
  orienteering1 53:00 4.47(11:51) 7.2(7:22) 50
  elliptical trainer2 30:00
  Unspecified3 24:00
  Total31 23:06:00 135.46 218.0 1645
averages - sleep:6.6

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Wednesday Feb 28, 2018 #

gym ex & stretching 10:00 [1]
slept:6.5 (rest day)

12 hrs or more all week..

Tuesday Feb 27, 2018 #

running road/trails 36:00 intensity: (4:00 @1) + (25:00 @2) + (7:00 @4) 6.0 km (6:00 / km) +55m 5:44 / km
slept:6.5 shoes: Fila

Plus 9 Celsius

Monday Feb 26, 2018 #

gym ex & stretching warm up/down 10:00 [1]
slept:6.5 (rest day)

This will be a work week, less exercise. Feeling tired, hopefully not sick, and lots of work, so..

Sunday Feb 25, 2018 #

running road/trails warm up/down 6:00 [1] 0.8 km (7:30 / km)
slept:5.5 shoes: Olway

orienteering race 53:00 [4] **** 7.2 km (7:22 / km) +50m 7:07 / km
slept:2.0 shoes: Olway

very nice course set by Mark today at Rockwood. lots of fine orienteering. had a great time navigating ( not so much fun running on icy trails. was wondering why i felt like Bambi on ice. after the race i looked at my shoes to see why they are so worn on studs. realized that i had the twin pair ( the one with no studs ).. duh. many were flying by me on those trails- and i felt slow ( and blame it on the age ). note to self.. check for the right shoes for the conditions. great day out there. thanks !

Saturday Feb 24, 2018 #

x-country skiing 35:00 [1] 6.5 km (5:23 / km) +60m 5:09 / km
slept:6.5 shoes: Fischer Ski

Friday Feb 23, 2018 #

Note
slept:5.5 (rest day)

Woke up 1 am. Long work hours. Need a rest day

Thursday Feb 22, 2018 #

running road/trails 20:00 intensity: (5:00 @1) + (15:00 @2) 3.3 km (6:04 / km) +25m 5:50 / km
slept:5.0 shoes: Fila

running road/trails intervals 18:00 [5] 4.2 km (4:17 / km) +35m 4:07 / km
shoes: Fila

6*3 min (665 to 730) towards west hydrocut and back..sunny & plus 2°C

Wednesday Feb 21, 2018 #

elliptical trainer 20:00 [1]
slept:6.5

biking warm up/down 20:00 [1]

Tuesday Feb 20, 2018 #

running road/trails warm up/down 32:15 intensity: (12:00 @1) + (20:15 @2) 5.0 km (6:27 / km)
slept:7.0 shoes: Asics 2015

running road/trails intervals 16:45 intensity: (12:00 @4) + (4:45 @5) 4.0 km (4:11 / km)
shoes: Asics 2015

4*4 at rez.. (4.20,4.15,4.10,4.00). dark & plus 13°C

gym ex & stretching 4:00 [1]

Monday Feb 19, 2018 #

gym ex & stretching 15:00 [1]
slept:6.5

biking warm up/down 30:00 [1]

Sunday Feb 18, 2018 #

x-country skiing warm up/down 20:00 [1] 2.0 km (10:00 / km) +10m 9:45 / km
slept:6.5 shoes: M_F mixed skis

near IRA field.. not hard enough. i tried

running road/trails 30:00 intensity: (20:00 @1) + (10:00 @2) 5.0 km (6:00 / km) +35m 5:48 / km
slept:1.0 shoes: Asics white 17

nap in the afternoon after work

gym ex & stretching 5:00 [1]

Saturday Feb 17, 2018 #

x-country skiing 2:59:00 intensity: (2:00:00 @2) + (59:00 @3) 43.0 km (4:10 / km) +250m 4:03 / km
slept:6.5 shoes: Fischer Ski

woke up at 5, worked 7 h-end up late afternoon/nite(no head lamp) at Duntroon - enjoying the trails

Friday Feb 16, 2018 #

x-country skiing warm up/down 36:00 [1] 6.0 km (6:00 / km) +30m 5:51 / km
slept:5.5 shoes: M_F mixed skis

icy trails- Schneider W

running road/trails 22:00 [2] 4.0 km (5:30 / km) +20m 5:22 / km
slept:0.5 shoes: Asics white 17

half hour nap after work

gym ex & stretching 7:00 [1]

Thursday Feb 15, 2018 #

gym ex & stretching 10:00 [1]
slept:6.0 (rest day)

head ache all morning, need some rest. feeling tired ( hopefully not sick)

biking warm up/down 10:00 [1]

Wednesday Feb 14, 2018 #

running road/trails 37:00 intensity: (18:45 @2) + (18:15 @5) 7.0 km (5:17 / km) +55m 5:05 / km
slept:6.0 shoes: Asics Gel-contend

decent run included a 4 k at faster pace (after a 12 h shift). dark. towards hydrocut w- and back)

Tuesday Feb 13, 2018 #

x-country skiing 1:28:00 intensity: (4:00 @1) + (1:14:00 @2) + (10:00 @3) 20.0 km (4:24 / km) +130m 4:16 / km
slept:6.5 shoes: Fischer Ski

straight after 10 h work

Monday Feb 12, 2018 #

x-country skiing 42:00 [1] 9.0 km (4:40 / km) +30m 4:35 / km
slept:6.5 shoes: Fischer Ski

fast ice tracks @ Bechtel

Sunday Feb 11, 2018 #

gym ex & stretching warm up/down 12:00 [1]
slept:6.0

7 PM

running road/trails 49:00 [1] 6.5 km (7:32 / km) +85m 7:05 / km
slept:1.5 shoes: Salomon snow cross H

added a 1.5h sleep in the afternoon after work. trails around westheights loop

Saturday Feb 10, 2018 #

Unspecified 6:00 [1]
slept:5.0

7 PM

x-country skiing 1:20:00 [2] 18.0 km (4:27 / km) +120m 4:18 / km
slept:1.0 shoes: Fischer Ski

1 h nap in the afternoon, followed by night skiing

Friday Feb 9, 2018 #

running road/trails 35:00 [2] 5.0 km (7:00 / km) +80m 6:29 / km
slept:7.0 shoes: Salomon snow cross H

at Hydrocut- similar la wednesday

Thursday Feb 8, 2018 #

x-country skiing 59:00 intensity: (6:00 @1) + (25:00 @2) + (28:00 @3) 12.0 km (4:55 / km) +110m 4:42 / km
slept:6.5 shoes: Fischer Ski

Bechtel _ 2 larger loops ( 31 min + 28 min )

Wednesday Feb 7, 2018 #

running road/trails 40:00 [2] 5.0 km (8:00 / km) +80m 7:24 / km
slept:7.5 shoes: Salomon snow cross H

Snowy trails at hydrocut

Unspecified 8:00 [1]

Tuesday Feb 6, 2018 #

x-country skiing 39:00 intensity: (30:00 @1) + (9:00 @3) 6.0 km (6:30 / km) +60m 6:11 / km
slept:7.5 shoes: Fischer Ski

At Schneider

Monday Feb 5, 2018 #

running road/trails 38:00 intensity: (18:00 @1) + (20:00 @2) 5.0 km (7:36 / km) +30m 7:23 / km
slept:7.5 shoes: Salomon snow cross H

Some on deep snow

Sunday Feb 4, 2018 #

Event: Stars W.A.R. (Winter Adventure Race)
 
7 AM

x-country skiing 50:00 [2] 8.5 km (5:53 / km) +70m 5:39 / km
slept:6.5 shoes: Fischer Ski

w/Mick when we had to do set up one more control. perfect start for the day. temps, fresh groomed snow - just great
C • Thank you! 3
2 PM

snowshoeing 15:00 [1] 1.5 km (10:00 / km) +25m 9:14 / km
shoes: Atlas 2015

picking up controls after the event ( battled a head ache most of the day)
6 PM

Unspecified 10:00 [2]

Saturday Feb 3, 2018 #

4 PM

snowshoeing 1:10:00 intensity: (40:00 @1) + (30:00 @2) 6.5 km (10:46 / km) +80m 10:09 / km
slept:7.0 shoes: Atlas 2015

setting up controls for Stars WAR. just a great time out there
7 PM

x-country skiing 53:00 [2] 11.0 km (4:49 / km) +120m 4:34 / km
shoes: M_F mixed skis

night skiing at wasaga

Friday Feb 2, 2018 #

elliptical trainer warm up/down 10:00 [1]
slept:6.0 (rest day)

rest day..long hours at work. finishing event preps

Thursday Feb 1, 2018 #

Note
slept:7.0 (rest day)

busy. at work & other preps

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