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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 30 days ending Apr 30, 2016:

activity # timemileskm+m
  running road/trails22 11:41:00 76.43(9:10) 123.0(5:42) 2180
  orienteering4 2:41:00 12.74(12:38) 20.5(7:51) 670
  biking6 2:07:00
  Unspecified4 2:03:00 5.28 8.5 265
  gym ex & stretching9 1:00:00
  elliptical trainer4 54:00
  x-country skiing1 39:00 3.73(10:28) 6.0(6:30) 25
  Total37 21:05:00 98.18 158.0 3140
averages - sleep:6.6

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Saturday Apr 30, 2016 #

running road/trails warm up/down 20:00 [1] 3.0 km (6:40 / km) +70m 5:58 / km
slept:7.0 shoes: Asics Gel-contend

woke at 2 am again, but only 11h work. sprint area more work, and more work overall for ontario champs. not much time or energy to do anything else

gym ex & stretching 6:00 [1]

Friday Apr 29, 2016 #

running road/trails warm up/down 33:45 intensity: (8:45 @1) + (25:00 @2) 6.0 km (5:38 / km) +60m 5:21 / km
slept:3.5 shoes: Asics Gel-contend

another 2 am wake up- and 12h work

running road/trails 18:15 [5] 4.0 km (4:34 / km) +60m 4:15 / km
shoes: Asics Gel-contend

at hydrocut, from gate to gate (16.23) plus up to 4k. loop was 8.55 today

Thursday Apr 28, 2016 #

biking warm up/down 35:00 [1]
slept:6.0

woke up at 2 am- and 12 hrs shift won't let to much energy left

gym ex & stretching 4:00 [1]

Wednesday Apr 27, 2016 #

running road/trails warm up/down 30:00 [1] 4.0 km (7:30 / km) +50m 7:04 / km
slept:6.0 shoes: Inov 8

@ Columbia

orienteering 35:00 [4] *** 5.0 km (7:00 / km) +250m 5:36 / km
shoes: Inov 8

testing

Tuesday Apr 26, 2016 #

running road/trails 59:00 intensity: (10:00 @2) + (40:00 @3) + (9:00 @4) 11.0 km (5:22 / km) +300m 4:43 / km
slept:6.0 shoes: Asics Gel-contend

gym ex & stretching warm up/down 4:00 [1]

Monday Apr 25, 2016 #

elliptical trainer 17:00 [1]
slept:6.0

as usual when going to days shift, my sleep (total/day) is less

gym ex & stretching 10:00 [1]

Sunday Apr 24, 2016 #

Event: Cambridge Urban Adventure Race
 
11 AM

running road/trails 22:00 [1] 3.5 km (6:17 / km) +15m 6:09 / km
shoes: Salomon GY

picking up some controls at CUR today. nice woods
8 PM

running road/trails warm up/down 17:40 intensity: (9:40 @1) + (8:00 @2) 2.75 km (6:25 / km)
shoes: Asics Gel-contend

running road/trails 17:20 intensity: (7:20 @4) + (10:00 @5) 4.25 km (4:05 / km) +55m 3:50 / km
shoes: Asics Gel-contend

westheights loop @ 8pm

Saturday Apr 23, 2016 #

running road/trails 22:00 [4] 4.5 km (4:53 / km) +25m 4:45 / km
slept:6.5 shoes: Asics 2015

more testing

Friday Apr 22, 2016 #

biking warm up/down 12:00 [1]
slept:7.0 (rest day)

Thursday Apr 21, 2016 #

running road/trails 32:00 [1] 4.5 km (7:07 / km) +100m 6:24 / km
slept:7.0 shoes: Inov 8

At Columbia, had to check some things

Wednesday Apr 20, 2016 #

running road/trails warm up/down 12:00 [1] 1.9 km (6:19 / km) +10m 6:09 / km
slept:7.5 shoes: Asics 2015

before work

running road/trails tempo 9:00 [4] 2.1 km (4:17 / km) +30m 4:00 / km
shoes: Asics 2015

3*3
11 PM

gym ex & stretching 12:00 [1]

Tuesday Apr 19, 2016 #

running road/trails warm up/down 17:15 [2] 2.75 km (6:16 / km) +75m 5:31 / km
slept:7.5 shoes: Asics 2015

Monarch woods

running road/trails 16:45 [4] 3.75 km (4:28 / km) +100m 3:56 / km
shoes: Asics 2015

3 laps at m woods

Monday Apr 18, 2016 #

running road/trails warm up/down 21:00 [1] 3.5 km (6:00 / km) +35m 5:43 / km
slept:7.5 shoes: Asics Gel-contend

plus 18°C

biking warm up/down 12:00 [1]

Sunday Apr 17, 2016 #

1 PM

Unspecified 32:00 [1] 2.5 km (12:48 / km) +140m 10:00 / km
slept:7.0 shoes: Inov 8

more map updates. another 2 hrs out. very warm
3 PM

running road/trails warm up/down 14:00 [1] 2.0 km (7:00 / km) +80m 5:50 / km
shoes: Inov 8

4 PM

orienteering 43:00 [3] *** 5.0 km (8:36 / km) +200m 7:10 / km
shoes: Inov 8

part 2 testing

Saturday Apr 16, 2016 #

2 PM

Unspecified 1:01:00 [1] 5.0 km (12:12 / km) +110m 10:59 / km
slept:7.5 shoes: the other sally x-cross

map updates.. some jogging in between. about 3 hrs in the woods
5 PM

orienteering 42:00 [3] *** 5.5 km (7:38 / km) +220m 6:22 / km
shoes: Inov 8

part 1 testing
6 PM

running road/trails warm up/down 21:00 [1] 3.0 km (7:00 / km) +75m 6:13 / km
shoes: Inov 8

Friday Apr 15, 2016 #

biking warm up/down 12:00 [1]
slept:6.5 (rest day)

Thursday Apr 14, 2016 #

running road/trails 35:00 intensity: (18:00 @1) + (13:00 @4) + (4:00 @5) 7.0 km (5:00 / km) +60m 4:48 / km
slept:7.5 shoes: Asics 2015

Wednesday Apr 13, 2016 #

running road/trails 30:00 [2] 5.5 km (5:27 / km) +75m 5:06 / km
slept:7.0 shoes: Asics Gel-contend

Tuesday Apr 12, 2016 #

running road/trails 15:00 intensity: (6:00 @1) + (9:00 @4) 3.0 km (5:00 / km) +25m 4:48 / km
slept:7.5 shoes: Asics 2015

not much time, but good to be able to get out for a short one

Monday Apr 11, 2016 #

12 PM

elliptical trainer warm up/down 12:00 [1]
slept:8.0

11 PM

running road/trails 33:00 intensity: (5:00 @2) + (23:00 @3) + (5:00 @4) 5.5 km (6:00 / km) +225m 4:59 / km
shoes: adidas marathon 2012

after work at the gym. start w 1.5k/10%, and 1.5k-5%, and flat after but increase speed

Sunday Apr 10, 2016 #

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

orienteering 41:00 [3] *** 5.0 km (8:12 / km)
shoes: Inov 8

Snow on the ground

running road/trails 7:00 [1] 1.0 km (7:00 / km)
shoes: Inov 8

forest

running road/trails 16:00 [1] 2.0 km (8:00 / km) +300m 4:34 / km
shoes: adidas marathon 2012

incline 15. at the gym

Saturday Apr 9, 2016 #

biking warm up/down 34:00 [1]
slept:6.0 (rest day)

Friday Apr 8, 2016 #

biking warm up/down 22:00 [1]
slept:6.5

gym ex & stretching 6:00 [1]

Thursday Apr 7, 2016 #

gym ex & stretching warm up/down 5:00 [1]
slept:6.0

running road/trails 32:40 intensity: (12:40 @1) + (20:00 @2) 5.0 km (6:32 / km) +15m 6:26 / km
shoes: Asics 2015

running road/trails intervals 11:20 [4] 3.0 km (3:47 / km)
shoes: Asics 2015

@ Res (3.03,3.02,3.01 for 800 ) and a 2.11/600. minus 2° C

Wednesday Apr 6, 2016 #

running road/trails 50:00 [3] 10.0 km (5:00 / km) +100m 4:46 / km
slept:6.0 shoes: Asics 2015

Tuesday Apr 5, 2016 #

elliptical trainer warm up/down 15:00 [1]
slept:6.0 (rest day)

Monday Apr 4, 2016 #

Unspecified 15:00 [1]
slept:6.5

Like 15 cm(at least) snow that need it attention. In april

x-country skiing 39:00 [1] 6.0 km (6:30 / km) +25m 6:22 / km
shoes: Fischer Ski

Yeah. A rare session of skiing in april @ schneider..with Val. Very nice and pleasant

Sunday Apr 3, 2016 #

running road/trails 45:00 [2] 7.0 km (6:26 / km) +100m 6:00 / km
slept:8.0 shoes: the other sally x-cross

At hydrocut. Snowing. Nice

elliptical trainer warm up/down 10:00 [1]

At the gym

gym ex & stretching 6:00 [1]

Saturday Apr 2, 2016 #

Unspecified 15:00 [1] 1.0 km (15:00 / km) +15m 13:57 / km
slept:5.5 (rest day) shoes: Salomon GY

Map checking/updates at u of w. Over 1 hour there

Friday Apr 1, 2016 #

running road/trails 43:00 [2] 7.5 km (5:44 / km) +140m 5:15 / km
slept:6.5 shoes: Adidas Green 11

At hydrocut

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