Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 30 days ending Apr 30, 2015:

	activity	#	time	miles		km		+m
	running road/trails	21	15:56:00	110.6	(8:39)	178.0	(5:22)	2205
	orienteering	1	3:45:00	16.78	(13:25)	27.0	(8:20)	100
	Unspecified	3	1:10:00	2.8	(25:02)	4.5	(15:33)	60
	biking	3	59:00
	gym ex & stretching	9	55:00
	elliptical trainer	3	54:00
	Total	29	23:39:00	130.18		209.5		2365
averages - sleep:6.9

3:45

0:00

» now

Thursday Apr 30, 2015 #

Note
slept:3.0 (rest day)

travel day

Wednesday Apr 29, 2015 #

running road/trails warm up/down 6:00 [1] 1.0 km (6:00 / km)
slept:5.5 shoes: Asics 2015

before rushing to catch the plain

Tuesday Apr 28, 2015 #

running road/trails 23:00 3.75 km (6:08 / km) +25m 5:56 / km
slept:6.5 shoes: Asics 2015

running road/trails intervals 17:00 4.25 km (4:00 / km) +60m 3:44 / km
shoes: Asics 2015

8*2min on westheights loop . every 3 min( 16.54 actual time.. last one was 2.54 )

Monday Apr 27, 2015 #

running road/trails 36:00 [2] 6.0 km (6:00 / km) +150m 5:20 / km
slept:7.0 shoes: Asics 2015

at monarch woods

gym ex & stretching 4:00 [1]

Sunday Apr 26, 2015 #

2 PM

running road/trails 1:34:00 [3] 16.0 km (5:53 / km) +250m 5:27 / km
slept:7.0 shoes: the other sally x-cross

at hydrocut.. those twisting trails do not let you go too fast. good run. 11° or so

Saturday Apr 25, 2015 #

running road/trails 35:00 7.8 km (4:29 / km) +20m 4:26 / km
slept:5.0 shoes: Asics 2015

after work. woke up at 3.30 today. obviously a bit tired. sunny and plus 9°C

running road/trails intervals 11:00 [5] 3.2 km (3:26 / km)
ahr:145 max:159 slept:1.0 shoes: Asics 2015

8*800 at res (~82/83 sec)

Friday Apr 24, 2015 #

running road/trails 56:00 10.0 km (5:36 / km) +100m 5:20 / km
slept:5.5 shoes: Asics 2015

home - hydrocut west - 1 loop and back. a bit tired, long day and not much sleep last night

gym ex & stretching 6:00 [1]

Thursday Apr 23, 2015 #

gym ex & stretching 8:00 [1]
slept:7.5

elliptical trainer 26:00 [1]

Wednesday Apr 22, 2015 #

running road/trails warm up/down 13:13 [2] 2.25 km (5:52 / km) +15m 5:41 / km
slept:7.5 shoes: Adidas Green 11

cold.. just above zero

running road/trails 18:47 [4] 4.25 km (4:25 / km) +55m 4:09 / km
shoes: Adidas Green 11

westheights loop

Tuesday Apr 21, 2015 #

biking warm up/down 12:00 [1]
slept:8.0 (rest day)

busy

Monday Apr 20, 2015 #

running road/trails 29:00 [2] 5.5 km (5:16 / km) +135m 4:42 / km
slept:8.5 shoes: Adidas Green 11

monarch woods

Sunday Apr 19, 2015 #

Event: Cambridge Urban Adventure Race

5 PM

running road/trails 59:00 [3] 10.0 km (5:54 / km) +170m 5:26 / km
slept:7.5 shoes: Sally x-cross

at hydrocut west. a bit cold. lite head ache thru the day, but felt good in the eve

Saturday Apr 18, 2015 #

running road/trails 30:27 [2] 4.75 km (6:25 / km) +35m 6:11 / km
slept:6.0 shoes: adidas marathon 2012

sleep 5+1

running road/trails intervals 16:33 [5] 4.25 km (3:54 / km) +60m 3:38 / km
ahr:148 max:158 shoes: adidas marathon 2012

westheights loop ( 1.07,1.06,0.92,1.19k/4.33) at the 4*4

Friday Apr 17, 2015 #

gym ex & stretching 7:00 [1]
slept:7.5 (rest day)

elliptical trainer warm up/down 16:00 [1]

Thursday Apr 16, 2015 #

running road/trails 34:00 6.5 km (5:14 / km) +70m 4:58 / km
slept:7.0 shoes: Adidas Green 11

One loop on westheights

gym ex & stretching 5:00 [1]

Wednesday Apr 15, 2015 #

running road/trails 49:00 9.5 km (5:09 / km) +100m 4:54 / km
ahr:133 max:145 slept:7.5 shoes: Adidas Green 11

Home to hydrocut, one loop and back. Pace good, kept it around 135 ( max was 145 on the climb at one point)

Tuesday Apr 14, 2015 #

running road/trails 20:00 [2] 3.5 km (5:43 / km) +110m 4:56 / km
slept:8.0 shoes: Adidas Green 11

monarch woods. temps- about 15°

running road/trails 22:00 [5] 5.0 km (4:24 / km) +130m 3:54 / km
ahr:151 max:159 shoes: Adidas Green 11

mw- 4 loops (5.24,5.29,5.40,5.22)

Monday Apr 13, 2015 #

running road/trails 50:00 9.0 km (5:33 / km) +100m 5:16 / km
slept:7.5 shoes: Asics Gel-contend

westheights loop (just about 21 min). warm today.. spring arrived :)

gym ex & stretching 4:00 [1]

Sunday Apr 12, 2015 #

running road/trails 55:00 [2] 9.5 km (5:47 / km) +120m 5:27 / km
slept:7.0 shoes: Asics Gel-contend

plus 16°. and joined Val for a period too

Saturday Apr 11, 2015 #

Event: Raid the Rib ADVENTURE RUN

orienteering race 3:45:00 *** 27.0 km (8:20 / km) +100m 8:11 / km
slept:6.0 shoes: Salomon GY

nice course design at Raid the Rib. teamed up with Ula and Andrei L. which gave Foreigners a good mix of skills, endurance and ..toughness. nice weather ( on the cool side, but dry.. for the first little while before getting our feet wet ).Plan was to go east collect all, return to the ranch for the mandatory relay and go for the technical part south at the end. had to do lot of walking /jogging in the 'back country' terrain, and just as we were coming back towards the connecting trail.. well it happened that my teammate sprained her ankle in a bad, very bad way.. was wondering how will go back from that far away area.. but after few minutes where one could raid the pain on her face, this tough lady ( beats many of us ) - decided just to let's go- and we start moving slowly5-6 km later , was able to put an ankle brace for a much better support while we had to do the relay, and off we went- with her happy that is just about 'only one hour of suffering'. wow. except a rookie mistake on the relay section (that cost us like 4 min), nav went right one, only thing against us was the clock. end up almost nine minutes past 4h limit time ). my total time moving (worth mentioning) was 3h35. end up second overall - first coed, but many of thanks goes towards our teammate. DO NOT know how she did it. turned out that her middle finger had a small fracture from that fall. but not a broken ankle (however swollen big/bad/ugly ). Thanks to dontgetlost and their fine expertise course planners crew. And the bottle of red wine we won-just in time for our Easter celebration

C • Excellent job as always 3

Friday Apr 10, 2015 #

running road/trails warm up/down 23:00 [2] 4.0 km (5:45 / km) +105m 5:05 / km
slept:5.5 shoes: Asics Gel-contend

finished night shift ( for now ).. just to loosen tired legs- at monarch woods

gym ex & stretching 7:00 [1]

Thursday Apr 9, 2015 #

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

Sleepy all day. Tired

Wednesday Apr 8, 2015 #

running road/trails 35:20 5.3 km (6:40 / km)
shoes: Asics 2015

at rec center w/Alin

running road/trails intervals 11:40 [4] 3.2 km (3:39 / km)
shoes: Asics 2015

8*400m ( 87-89) w/100 m jog in between

Tuesday Apr 7, 2015 #

running road/trails 47:00 [2] 8.0 km (5:53 / km) +50m 5:42 / km
slept:7.0 shoes: Asics Gel-contend

had a head ache all afternoon and evening. nights shift sure does not help

Monday Apr 6, 2015 #

Unspecified 20:00 [1] 1.5 km (13:20 / km) +10m 12:54 / km
slept:8.0 shoes: Asics Gel-contend

more mapping at hespeler (80 min)

elliptical trainer warm up/down 12:00 [1]
(rest day)

Sunday Apr 5, 2015 #

running road/trails warm up/down 18:30 [2] 3.0 km (6:10 / km) +70m 5:31 / km
slept:7.5 shoes: the other sally x-cross

at monarch woods. about 1 inch of snow on the ground

running road/trails 25:30 [3] 5.0 km (5:06 / km) +130m 4:31 / km
shoes: the other sally x-cross

4 laps - progressive pace (6.45,6.25,6.15,6.05)

gym ex & stretching 6:00 [1]

Saturday Apr 4, 2015 #

running road/trails 51:42 9.0 km (5:45 / km) +20m 5:41 / km
slept:7.0 shoes: Asics Gel-contend

running road/trails tempo 13:45 [4] 3.0 km (4:35 / km) +35m 4:20 / km
ahr:142 max:150 shoes: Asics Gel-contend

on the way to rec, via highland mall- monarch w.

running road/trails intervals 7:33 [5] 2.0 km (3:47 / km)
shoes: Asics Gel-contend

2*1k at Res ( around 1°C ) (3.46,3.47) w/ 200m jog in between

Friday Apr 3, 2015 #

Unspecified 35:00 [1] 2.0 km (17:30 / km) +40m 15:55 / km
slept:7.5 shoes: the other sally x-cross

aprox 2.5h mapping. acceptable temps today

gym ex & stretching 8:00 [1]

biking 30:00

include 3*2 min

Thursday Apr 2, 2015 #

Unspecified 15:00 [1] 1.0 km (15:00 / km) +10m 14:17 / km
slept:7.0

more bits and pieces mapping at hespeler

Wednesday Apr 1, 2015 #

running road/trails 31:20 [2] 5.5 km (5:42 / km) +40m 5:30 / km
slept:7.0 shoes: Asics Gel-contend

towards Petersburg

running road/trails tempo 15:40 [5] 4.0 km (3:55 / km) +50m 3:41 / km
ahr:148 max:160 shoes: Asics Gel-contend

the usual 2*2k.. one layer less ( was +°3C )..(7.56, 7.44)

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