Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 30 days ending Sep 30, 2013:

	activity	#	time	miles		km		+m
	biking	14	8:13:00
	orienteering	6	4:29:00	17.83	(15:05)	28.7	(9:22)	635
	Unspecified	4	3:56:00	12.74	(18:32)	20.5	(11:31)	430
	elliptical trainer	6	2:55:00
	gym ex & stretching	13	1:34:00
	running road/trails	3	31:00	2.67	(11:36)	4.3	(7:13)	45
	Total	29	21:38:00	33.24		53.5		1110
averages - sleep:6.9

3:15

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Monday Sep 30, 2013 #

Note
slept:5.0 (rest day)

head ache all day, sleep is combined (3.5+1+.5), and bleah- bleah feeling

Sunday Sep 29, 2013 #

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

a head ache all day, started during the night.. oh.. shift work..how much i hate the person who invented midnight shift

elliptical trainer 32:00

include 4*4min

Friday Sep 27, 2013 #

gym ex & stretching 8:00 [1]
slept:5.0

elliptical trainer warm up/down 18:00 [1]

Thursday Sep 26, 2013 #

biking 50:00
slept:5.5

nice ride.. nice weather too..worth 20k-- sleep 0.5+5h

Wednesday Sep 25, 2013 #

running road/trails warm up/down 5:00 [1] 0.8 km (6:15 / km) +10m 5:53 / km
slept:6.0 shoes: adidas kanadia 2012

at breithaupt

orienteering 22:00 [1] ** 2.7 km (8:09 / km) +25m 7:47 / km
shoes: adidas kanadia 2012

3 small loops ( memory ) set by Tim. good exercise

Tuesday Sep 24, 2013 #

running road/trails warm up/down 15:00 [1] 1.5 km (10:00 / km) +25m 9:14 / km
slept:7.0 shoes: Spike S

@ ARK in Bechtel tonight coaching nav..sleep was 6+1..

Monday Sep 23, 2013 #

biking 23:00
slept:7.0

sleep (1.5 before work last night+ 5.5 today-after work). worth of 9k, after a slow 1st k.. near my mechanic's place

C • La multi ani, Nick! :) 3

Sunday Sep 22, 2013 #

orienteering 1:32:00 [2] *** 11.5 km (8:00 / km) +220m 7:18 / km
slept:7.5 shoes: VJ falcon

long distance.. i think i jogged almost all the way.. abdominal pain returned, so not so funny. no rain today, and executed better (most of the way). have to re-think what exercises will be next for me. went to work for a lovely night shifts week

Chase Start M21-34 #2 - Splits

Saturday Sep 21, 2013 #

Event: Ottawa O-Fest 2013

gym ex & stretching 5:00 [1]
slept:4.5

drizzle. just before the middle dist at O fest

orienteering race 58:00 [2] *** 5.5 km (10:33 / km) +180m 9:04 / km
shoes: Spike S

a so-so time.. did my own mistakes, but also have something else to blame too. i think i jogged the whole course.. which is an improvement for me.. abdominal muscle pain start coming back ( and not being able to actually run - is worst )

Prologue M21-34 - Splits

Friday Sep 20, 2013 #

biking 25:00
slept:5.5

worth 9k

gym ex & stretching 8:00 [1]

Thursday Sep 19, 2013 #

biking warm up/down 17:00 [1]
slept:7.5 (injured) (rest day)

Wednesday Sep 18, 2013 #

biking 29:00
slept:7.5

worth 10k. sunny

Tuesday Sep 17, 2013 #

gym ex & stretching 6:00 [1]
slept:7.0

running road/trails 11:00 [2] 2.0 km (5:30 / km) +10m 5:22 / km
shoes: adidas kanadia 2012

yay.. running. and for sure not pain free.. will take it.. 11.14 more precise time

C • Progress! 3

elliptical trainer 25:00

include 3*3min

Monday Sep 16, 2013 #

biking 46:00
slept:9.5

worth of 16 k. to St Agatha and back

Sunday Sep 15, 2013 #

biking 1:10:00
slept:6.5

just a blah day

gym ex & stretching 5:00 [1]

Saturday Sep 14, 2013 #

gym ex & stretching 4:00 [1]
slept:4.5

3.5h sleep before heading for turkey trot. 2*0.5h later in the day. also a bad headache late in the evening

orienteering 26:00 *** 3.5 km (7:26 / km) +100m 6:30 / km
shoes: Sally x-cross

sprint course. fun. had a 2.5min mistake, had my abdominal muscle contracted all the time, and i was able to jog the whole course. moving faster than average on the uphill sections. area sore later in the eve

Friday Sep 13, 2013 #

gym ex & stretching 6:00 [1]
slept:7.5 (rest day)

biking warm up/down 18:00 [1]

Thursday Sep 12, 2013 #

elliptical trainer 30:00
slept:8.0

include 6*2min.. also acupuncture #3 today

Wednesday Sep 11, 2013 #

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

Tuesday Sep 10, 2013 #

gym ex & stretching 4:00 [1]
slept:7.0 (injured)

Unspecified 9:00 [1] 1.0 km (9:00 / km)
shoes: adidas kanadia 2012

tempted to go for a jog..which became a fast hike few steps 'in'

biking 25:00

first 8 k- under 19 .. home to -glasgow st- walmart and back

Monday Sep 9, 2013 #

biking 42:00 [2]
slept:10.0

slept a lot.. maybe tired from all the activities during the weekend. worth 16k

gym ex & stretching 8:00 [1]

Sunday Sep 8, 2013 #

orienteering 26:00 [1] *** 2.2 km (11:49 / km) +50m 10:37 / km
slept:7.5 shoes: Inov 8

walked to course set-up by Dale.. good planning there. jogged uphill one steep hill

Unspecified 37:00 [1] 3.0 km (12:20 / km) +100m 10:34 / km
shoes: Inov 8

more control setting. and had fun listening to people route choices. annoyed for not being able to orienteer

Saturday Sep 7, 2013 #

Unspecified 2:30:00 [1] 11.5 km (13:03 / km) +200m 12:00 / km
shoes: the other sally x-cross

installing taking down flags for training with the Stars ( morning and afternoon sessions ). rainy for the morning , just drizzle for afternoon

orienteering 45:00 [1] *** 3.3 km (13:38 / km) +60m 12:30 / km
slept:7.0 shoes: the other sally x-cross

pretty much walked portion of the session set-up by Mick. annoying not be be able to run..jogged uphill in places

gym ex & stretching 5:00 [1]

Monday Sep 2, 2013 #

gym ex & stretching 15:00 [1]
slept:8.0

biking warm up/down 22:00 [1]

Sunday Sep 1, 2013 #

12 PM

elliptical trainer 55:00
slept:8.0

include 4*5min while watching a movie

2 PM

Unspecified 40:00 [1] 5.0 km (8:00 / km) +130m 7:05 / km
(injured) shoes: Salomon GY

hike and slow jog uphill on monarch woods, while Val had a run there

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