Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 30 days ending Nov 30, 2015:

	activity	#	time	miles		km		+m
	running road/trails	15	9:40:30	66.18	(8:46)	106.5	(5:27)	925
	biking	10	3:51:00
	adv race	1	3:20:00	14.91	(13:25)	24.0	(8:20)	600
	orienteering	3	1:33:30	9.63	(9:42)	15.5	(6:02)	205
	elliptical trainer	6	1:27:00
	gym ex & stretching	9	1:12:00
	Total	28	21:04:00	90.72		146.0		1730
averages - sleep:6.5

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Monday Nov 30, 2015 #

gym ex & stretching 12:00 [1]
slept:5.5

trying to stay off running for a little while, re- abdominal muscle pain

biking warm up/down 15:00 [1]

elliptical trainer 22:00

Sunday Nov 29, 2015 #

biking 56:00 [1]
slept:7.0

gym ex & stretching 10:00 [1]

Saturday Nov 28, 2015 #

running road/trails 35:00 7.5 km (4:40 / km) +40m 4:33 / km
slept:5.0 shoes: Inov 8

cool exercise by Heidi ( some running, some easy navigation and 3*2 laps~850m at the track nearby). cold- around zero

Friday Nov 27, 2015 #

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

running road/trails 42:00 7.5 km (5:36 / km) +85m 5:18 / km
shoes: Adidas Green 11

westheights loop. abdominal muscle pain (2/3 out of 5)

Thursday Nov 26, 2015 #

biking warm up/down 17:00 [1]
slept:6.5

elliptical trainer warm up/down 15:00 [1]

gym ex & stretching 10:00 [1]

Wednesday Nov 25, 2015 #

running road/trails 46:00 [2] 7.0 km (6:34 / km) +100m 6:08 / km
slept:5.5 shoes: Inov 8

at hydrocut. slept 4.5 + 1 during the day

Tuesday Nov 24, 2015 #

running road/trails 39:00 7.0 km (5:34 / km) +150m 5:02 / km
slept:6.0 shoes: Asics 2015

highland to monarch woods- 4 loops- and back to highland

Monday Nov 23, 2015 #

biking 25:00 [1]
slept:6.0

elliptical trainer 15:00 [1]

Sunday Nov 22, 2015 #

Note
(sick) (rest day)

Slept 4 hrs during night, worked 8, slept 4 more and went back to work for night shift. Sore throat, a bit of cough - rest day need it

Saturday Nov 21, 2015 #

Event: Kick-Start and Starry Night O-CUP Races

running road/trails 10:00 [1] 1.0 km (10:00 / km) +10m 9:31 / km
slept:5.5 shoes: inov 8 _ 2015

11 AM

orienteering race 45:00 [4] 7.2 km (6:15 / km) +100m 5:51 / km

O cup. Day.broke holder for magnifier at start. Distracted, missed like 1.5 min. Skipped a control, not planned, so had to re-think my planning. Missed another min or two (combined) in 3 other places

6 PM

orienteering 26:00 4.8 km (5:25 / km) +70m 5:03 / km
shoes: inov 8 _ 2015

night-o at McLennan park. quite exciting . the course maybe a bit on the short side- and i would preferred a bit more forest run..a great day with 2 races in one day.. busy day for me ( woke up at 3, worked before morning race, back to work, a nap, night race, and then Christmas party). sorry i could not help with the races. great organizational efforts by Stars crew. big thanks to all !

Thursday Nov 19, 2015 #

elliptical trainer warm up/down 15:00 [1]
slept:6.5

biking warm up/down 15:00 [1]

Wednesday Nov 18, 2015 #

4 PM

running road/trails 1:01:00 [2] 11.0 km (5:33 / km) +100m 5:18 / km
slept:6.5 shoes: Inov 8

at hydrocut. some abdominal muscle pain after about 6-7 k. pleasant 14°C

Tuesday Nov 17, 2015 #

biking 25:00 [1]
slept:6.5

staying indoor ( minor sore throat now, no head ache)

elliptical trainer 10:00 [1]

gym ex & stretching 10:00 [1]

Monday Nov 16, 2015 #

biking warm up/down 10:00 [1]
slept:7.0 (sick) (rest day)

head after lunch, and after 10 min biking decided was not the day.

Sunday Nov 15, 2015 #

running road/trails 47:00 [2] 7.5 km (6:16 / km) +100m 5:53 / km
slept:4.5 (sick) shoes: Asics 2015

abdominal pain ( more muscle type). need some rest from running

Saturday Nov 14, 2015 #

running road/trails warm up/down 20:30 [2] 3.5 km (5:51 / km) +20m 5:42 / km
slept:6.0 shoes: Asics 2015

6 PM

running road/trails 41:30 8.5 km (4:53 / km) +100m 4:37 / km
shoes: Asics 2015

dark. 2 times the westheights loop (21.09,20.20)

Friday Nov 13, 2015 #

biking warm up/down 30:00 [1]
slept:7.0

gym ex & stretching 6:00 [1]

Thursday Nov 12, 2015 #

Note
slept:7.0 (rest day)

Wednesday Nov 11, 2015 #

running road/trails warm up/down 28:00 [1] 3.5 km (8:00 / km) +20m 7:47 / km
slept:7.0 shoes: Adidas Green 11

installing flags, take them down

orienteering 22:30 [3] * 3.5 km (6:26 / km) +35m 6:07 / km
shoes: Adidas Green 11

running road/trails intervals 7:30 [4] 2.0 km (3:45 / km)
shoes: Adidas Green 11

2*600(2.18,2.13) - 1*800(2.54) at res after the night-o

Tuesday Nov 10, 2015 #

biking warm up/down 26:00 [1]
slept:7.0

Monday Nov 9, 2015 #

running road/trails 30:00 [2] 5.0 km (6:00 / km) +75m 5:35 / km
slept:6.0 shoes: Adidas Green 11

night trail running at Hydrocut testing my lamp. pleasant temps

Sunday Nov 8, 2015 #

Event: Raid the Hammer ADVENTURE RUN

adv race 3:20:00 *** 24.0 km (8:20 / km) +600m 7:24 / km
slept:6.5 shoes: inov 8 _ 2015

end up running another raid- in the last minute ( well i knew that i will compete late thursday evening). another 'foreigners' team - however we compete under Jackson Triggs Wine-O. nice planned course ( especially the first 75% of the race- which imho had quite a bit of nav challenges). too bad one of my teammate had very slippery shoes that DID NOT helped at all especially on the 'half-pipe' section. all in all great fun , just one week after my half marathon experience. did not felt too bad out there . thanks DGL for another well planned course. Finished second overall. will take that. Congrats to winners and everyone who chosen this event- seen lots of smiling faces

Friday Nov 6, 2015 #

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

elliptical trainer 10:00 [2]

biking 12:00 [1]

Thursday Nov 5, 2015 #

running road/trails warm up/down 18:00 [1] 3.0 km (6:00 / km) +15m 5:51 / km
slept:8.0 shoes: Asics Gel-contend

Wednesday Nov 4, 2015 #

Note
slept:7.0 (rest day)

Light head ache, and some stuff to do

Tuesday Nov 3, 2015 #

gym ex & stretching 5:00 [1]
slept:8.0

running road/trails 34:00 [2] 6.5 km (5:14 / km) +75m 4:57 / km
shoes: Asics Gel-contend

Monday Nov 2, 2015 #

running road/trails warm up/down 21:00 [1] 3.5 km (6:00 / km) +15m 5:52 / km
slept:8.5 shoes: adidas marathon 2012

gym ex & stretching 4:00 [1]

Sunday Nov 1, 2015 #

running road/trails warm up/down 7:30 [1] 1.13 km (6:38 / km)
slept:6.0 shoes: Asics 2015

running road/trails race 1:32:30 21.37 km (4:20 / km) +20m 4:19 / km
ahr:152 max:161 shoes: Asics 2015

so after couple of weeks of "some kind of specific training" , end up running the half marathon . not much sleep last night, light head ache today- and at the end realized that i have some blisters on my toes. not competing/racing today, just kept a pretty good pace. no fight- just enjoying the scenery. road running is painful. good effort , but really tired this afternoon (20.40@5k,41.21@10k,64.00@15k,86.37@20k)

C • Impressive! 3

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