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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 28 days ending Feb 28, 2019:

activity # timemileskm+m
  x-country skiing9 8:39:00 58.41(8:53) 94.0(5:31) 740
  orienteering5 5:09:00 23.92(12:55) 38.5(8:02) 510
  running road/trails6 3:14:00 20.19(9:36) 32.5(5:58) 565
  biking6 2:29:00
  gym ex & stretching13 1:49:00
  snowshoeing1 1:10:00 4.04(17:20) 6.5(10:46) 120
  Unspecified3 54:00
  elliptical trainer2 50:00
  HT14 14:00
  Total29 24:28:00 106.57 171.5 1935
  [1-5]28 24:14:00
averages - sleep:6.7 weight:14kg

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Thursday Feb 28, 2019 #

x-country skiing 1:10:00 intensity: (13:00 @1) + (25:00 @2) + (17:00 @3) + (15:00 @4) 13.5 km (5:11 / km) +75m 5:03 / km
slept:6.0 shoes: Fischer Ski

gym ex & stretching 10:00 [1]
slept:0.5

Wednesday Feb 27, 2019 #

gym ex & stretching 8:00 [1]
slept:6.5

biking warm up/down 32:00 [1]

HT 1:00 [0]

Tuesday Feb 26, 2019 #

running road/trails 26:00 intensity: (10:00 @1) + (16:00 @2) 4.3 km (6:03 / km) +110m 5:22 / km
slept:5.5 shoes: Asics white 17

-8°C towards Petersburg

running road/trails intervals 14:00 [5] 3.2 km (4:22 / km) +25m 4:13 / km
shoes: Asics white 17

2*1 mile ( 6.56 the first one)

Monday Feb 25, 2019 #

HT 1:00 [0]

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

running road/trails 20:00 [1] 3.0 km (6:40 / km) +45m 6:12 / km
shoes: Saucony everide 10 G/Yellow

Treadmill @ movati

Sunday Feb 24, 2019 #

running road/trails 29:20 [2] 4.5 km (6:31 / km) +150m 5:35 / km
slept:7.5 shoes: Asics white 17

miserable weather

running road/trails tempo 22:40 intensity: (17:00 @4) + (5:40 @5) 5.0 km (4:32 / km) +35m 4:23 / km
shoes: Asics white 17

3*1 mile ( last one 1.8k-7.22,7.21,8.00) towards Petersburg and back

gym ex & stretching 5:00 [1]

elliptical trainer 10:00 intensity: (5:00 @1) + (5:00 @2)
weight:14kg

stairs at movati

HT 1:00 [0]

Saturday Feb 23, 2019 #

orienteering 49:00 [4] 8.0 km (6:08 / km) +70m 5:52 / km
slept:7.0 shoes: Spike S

great format at today's race. lots of option for route choice- really like that.able to push rather hard

running road/trails warm up/down 14:00 [1] 1.5 km (9:20 / km) +20m 8:45 / km
shoes: Spike S

gym ex & stretching 7:00 [3]

HT 1:00 [0]

2 PM

x-country skiing 1:03:00 [2] 10.0 km (6:18 / km) +130m 5:55 / km
shoes: Fischer Ski

another nice session at Hockley.a bit more tired than last weekend

Thursday Feb 21, 2019 #

gym ex & stretching 10:00 [1]
slept:6.5

running road/trails 26:00 [3] 5.0 km (5:12 / km) +40m 5:00 / km
shoes: Asics white 17

HT 1:00 [0]

Wednesday Feb 20, 2019 #

x-country skiing 48:00 [2] 10.0 km (4:48 / km) +45m 4:42 / km
slept:7.0 shoes: Fischer Ski

Tuesday Feb 19, 2019 #

gym ex & stretching 10:00 [1]
slept:7.0

biking warm up/down 32:00 [1]

Monday Feb 18, 2019 #

x-country skiing 56:00 [2] 10.5 km (5:20 / km) +80m 5:08 / km
slept:7.0 shoes: Fischer Ski

Bechtel_ sunny day

Sunday Feb 17, 2019 #

HT 1:00 [0]

gym ex & stretching 7:00 [1]

11 AM

orienteering 40:00 intensity: (4:00 @1) + (36:00 @4) 5.5 km (7:16 / km) +100m 6:40 / km
slept:7.0 shoes: Spike S

O_cup by UKR. first one that i participate this year. felt a head ache in the morning- however decided to go out . cold.. brain didn't warmed up too well. first box a total mess up ( will have to analize- several minutes dropped there. still felt strong- and pushed ( kept coughing on the low- despite the cold temps). end up 4th overall
1 PM

x-country skiing 1:11:00 [2] 11.0 km (6:27 / km) +160m 6:01 / km
shoes: Fischer Ski

went to check out hockley crest trails. definitely worth training there for ski-o.. maybe make a map and put some ski-o there. and train for next year ski-o world masters :)
C • Glad you had fun! 5

Saturday Feb 16, 2019 #

gym ex & stretching 10:00 [1]
slept:6.0

x-country skiing 33:00 [2] 7.0 km (4:43 / km) +15m 4:40 / km
slept:0.5 shoes: Fischer Ski

fast/icy conditions at bechtel

biking warm up/down 12:00 [1]

HT 1:00 [0]

Friday Feb 15, 2019 #

gym ex & stretching 7:00 [1]
slept:7.0

biking 23:00 [1]

HT 1:00 [0]

Thursday Feb 14, 2019 #

Unspecified 4:00 [1]
slept:7.5

x-country skiing 59:00 [2] 11.0 km (5:22 / km) +50m 5:15 / km
shoes: Fischer Ski

Nice conditions. W/Alin. Not really healthy. Yet.

Wednesday Feb 13, 2019 #

running road/trails 42:00 intensity: (6:00 @1) + (25:00 @2) + (11:00 @3) 6.0 km (7:00 / km) +140m 6:16 / km
slept:6.0 shoes: Salomon snow cross H

Monarch woods. Snow - like 8-10 cm

gym ex & stretching 7:00 [1]

HT 1:00 [0]

Tuesday Feb 12, 2019 #

gym ex & stretching 10:00 [1]
slept:7.5

biking 30:00 [1]

Unspecified 20:00 [1]

Monday Feb 11, 2019 #

gym ex & stretching 10:00 [1]
slept:8.0 (rest day)

Sunday Feb 10, 2019 #

Event: Stars W.A.R. (Winter Adventure Race)
 
Event: Stars W*A*R 2019
 

HT 1:00 [0]

9 AM

orienteering 1:10:00 [3] ** 7.5 km (9:20 / km) +120m 8:39 / km
shoes: Salomon snow cross H

installing units for the event
C • Thank you! 2
2 PM

orienteering 1:18:00 [1] 9.5 km (8:13 / km) +120m 7:43 / km
slept:7.0 shoes: Salomon snow cross H

collecting controls ( went out twice-total)

Saturday Feb 9, 2019 #

orienteering 1:12:00 [1] ** 8.0 km (9:00 / km) +100m 8:28 / km
slept:5.0 shoes: Salomon snow cross H

total time installing flags for stars w*a*r

Friday Feb 8, 2019 #

Note
slept:5.5 (rest day)

Like yesterday

Thursday Feb 7, 2019 #

Note
slept:7.0

Still not feeling well. And still busy

HT 1:00 [0]
(rest day)

Unspecified 30:00 [1]

total for the day

Wednesday Feb 6, 2019 #

Note
slept:7.0 (rest day)

Not feeling too well. Also need to work on stars war event

Tuesday Feb 5, 2019 #

elliptical trainer 40:00 intensity: (24:00 @1) + (16:00 @2)
slept:7.0

include 4*4min

HT warm up/down 1:00 [0]
slept:0.5

Monday Feb 4, 2019 #

Note
slept:8.0 (sick) (rest day)

head ache all last night at work. feeling sick

Sunday Feb 3, 2019 #

x-country skiing 1:15:00 intensity: (30:00 @2) + (45:00 @3) 13.0 km (5:46 / km) +150m 5:27 / km
slept:6.5 shoes: Fischer Ski

wet and slow snow at ski-o training scenic caves. thanks to Mark T for hosting this. too bad conditions were not the greatest, plus i still feel sick a bit

HT 1:00 [0]

Saturday Feb 2, 2019 #

5 PM

snowshoeing 1:10:00 [1] 6.5 km (10:46 / km) +120m 9:52 / km
slept:6.0 shoes: Atlas 2015

Testing some for next weekend event. Enjoying

Friday Feb 1, 2019 #

x-country skiing 44:00 intensity: (30:00 @1) + (14:00 @2) 8.0 km (5:30 / km) +35m 5:23 / km
slept:6.5 shoes: Fischer Ski

cold still ( -12°C), feeling like -20.. Bechtel

biking warm up/down 20:00 [1]

HT 1:00 [0]

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