Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 30 days ending Nov 30, 2016:

activity # timemileskm+m
  running road/trails16 9:26:00 58.72(9:38) 94.5(5:59) 1825
  adv race1 3:35:00 17.71(12:08) 28.5(7:33) 670
  biking9 2:37:00
  orienteering3 1:48:00 10.25(10:32) 16.5(6:33) 230
  elliptical trainer6 1:34:00
  gym ex & stretching10 1:07:00
  Total30 20:07:00 86.68 139.5 2725
averages - sleep:6.8

«»
3:35
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Nov 30, 2016 #

elliptical trainer warm up/down 12:00 [1]
slept:6.5

biking warm up/down 16:00 [1]

Tuesday Nov 29, 2016 #

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

running road/trails 1:01:00 intensity: (35:00 @2) + (26:00 @3) 11.0 km (5:33 / km) +260m 4:58 / km
shoes: Asics 2015

Monday Nov 28, 2016 #

gym ex & stretching 7:00 [1]
slept:6.5

biking warm up/down 22:00 [1]

elliptical trainer warm up/down 22:00 [1]

Sunday Nov 27, 2016 #

elliptical trainer warm up/down 18:00 [1]
slept:6.5

biking warm up/down 18:00 [1]

gym ex & stretching 6:00 [1]

Saturday Nov 26, 2016 #

running road/trails 49:00 [2] 7.5 km (6:32 / km) +125m 6:02 / km
slept:7.0 shoes: Adidas Green 11

@ hydrocut.. dark last 15 min- no lamp

Friday Nov 25, 2016 #

running road/trails 28:00 intensity: (14:00 @2) + (14:00 @4) 5.0 km (5:36 / km) +30m 5:26 / km
slept:6.0 shoes: Asics 2015

the 2.9k loop at 14.15

gym ex & stretching 5:00 [1]

Thursday Nov 24, 2016 #

gym ex & stretching 6:00 [1]
slept:5.5

feeling a bit sick. stressful day too
8 PM

running road/trails 30:00 [1] 5.0 km (6:00 / km) +20m 5:53 / km
shoes: Asics 2015

Wednesday Nov 23, 2016 #

Note
slept:6.0 (rest day)

a week with long work hours

Tuesday Nov 22, 2016 #

biking warm up/down 15:00 [1]

elliptical trainer warm up/down 15:00 [1]
slept:6.0

gym ex & stretching 5:00 [1]

Monday Nov 21, 2016 #

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

biking warm up/down 26:00 [1]

Sunday Nov 20, 2016 #

running road/trails 24:00 [2] 3.0 km (8:00 / km) +450m 4:34 / km
slept:7.5 shoes: adidas marathon 2012

at the gym ( since with temps feeling like - 12°C i didn't feel like going out.. yet)

Saturday Nov 19, 2016 #

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

running road/trails warm up/down 10:00 [1] 1.2 km (8:20 / km) +20m 7:42 / km
shoes: Spike S

picking up controls after events
2 PM

orienteering race 45:00 [4] *** 7.0 km (6:26 / km) +120m 5:55 / km
slept:7.5 shoes: Sally x-cross

Stars Kick-off presented by Stars ( Dale). another very interesting and creative course by Dale.mid-way thru the 'box' i realized that i can skip 2 not only 1- and had to re-adjust the strategy. that cost me some half a minute here and there. also no glasses , no magnifier ( just broke). meant that i got confused on a black symbol ( maybe another 30 secs there). need it like 7-8 min to get warmed up properly for the race. abdominal pain is back .. blah
6 PM

orienteering race 34:00 [3] ** 5.3 km (6:25 / km) +60m 6:04 / km
shoes: Spike S

Starry night O. wasn't sure i could do both races given last few weeks of training and injuries. went out quite good ( with a borrowed head lamp), rolled over my ankle before first control- picked up some extra controls, but mis-read total number of control in boxes ( again no glasses, no magnifier). today(sunday) looking closely to maps, i realized i got 2 extra controls from first map, but got one less on second box. oh well. another nice (night-o) event and challenging setting by Mick

Friday Nov 18, 2016 #

running road/trails 28:00 intensity: (14:00 @1) + (14:00 @3) 5.0 km (5:36 / km) +30m 5:26 / km
slept:7.0 shoes: Asics black

Thursday Nov 17, 2016 #

running road/trails 21:00 intensity: (10:00 @1) + (11:00 @2) 3.5 km (6:00 / km) +75m 5:25 / km
slept:7.0 shoes: Salomon GY

at monarch woods.. inf- day 4

Wednesday Nov 16, 2016 #

elliptical trainer warm up/down 15:00 [1]
slept:7.0 (rest day)

gym ex & stretching 5:00 [1]

Tuesday Nov 15, 2016 #

Note
slept:7.5 (rest day)

Monday Nov 14, 2016 #

Note
slept:7.5 (rest day)

inf

Sunday Nov 13, 2016 #

Event: Raid The Hammer
 

adv race race 3:35:00 intensity: (15:00 @1) + (20:00 @2) + (1:00:00 @3) + (1:50:00 @4) + (10:00 @5) ** 28.5 km (7:33 / km) +670m 6:45 / km
slept:6.5 shoes: Sally x-cross

R the hammer.enjoyable first hour. , ok for the next hour. Wrap up the event after that. Great day to be outside. Thanks to my foreigners team mates. I felt slow round 100 min mark. Not much motivation after that..mentally or physically .. our time was actually 23 min longer..my watch does not record when I do not move at some certain speed . Will go with my watch result

Saturday Nov 12, 2016 #

running road/trails 28:00 intensity: (13:00 @1) + (15:00 @3) 5.0 km (5:36 / km) +35m 5:25 / km
slept:7.0 shoes: Asics 2015

the short westheights loop. did not felt great last couple of days.. need it to get out a bit

Friday Nov 11, 2016 #

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

Thursday Nov 10, 2016 #

11 PM

biking warm up/down 25:00 [1]
slept:7.0

some strong head ache when i woke up- no exercise till late in the eve

Wednesday Nov 9, 2016 #

biking tempo 10:00 [1]
slept:6.5

gym ex & stretching 10:00 [1]

Tuesday Nov 8, 2016 #

running road/trails 59:00 [2] 8.5 km (6:56 / km) +220m 6:09 / km
slept:7.5 shoes: Sally x-cross

Monday Nov 7, 2016 #

gym ex & stretching 8:00 [1]
slept:7.0

biking warm up/down 15:00 [1]

elliptical trainer tempo 12:00 [1]

Sunday Nov 6, 2016 #

running road/trails warm up/down 16:00 [1] 2.25 km (7:07 / km) +35m 6:36 / km
slept:8.0 shoes: Sally x-cross

Columbia forest

running road/trails 36:00 [4] 6.75 km (5:20 / km)
shoes: Sally x-cross

Same test run as sept 11. Actual time 35.38

Saturday Nov 5, 2016 #

running road/trails 30:00 intensity: (8:00 @1) + (22:00 @2) 4.5 km (6:40 / km) +50m 6:19 / km
slept:6.0 shoes: Asics black

pleasant 15° C

running road/trails tempo 18:00 [4] 4.0 km (4:30 / km) +50m 4:14 / km
shoes: Asics black

3*6 min on westheights loop

Friday Nov 4, 2016 #

running road/trails 38:00 intensity: (28:00 @1) + (10:00 @2) 5.5 km (6:55 / km) +100m 6:20 / km
slept:6.5 shoes: Sally x-cross

@ hydrocut. rolled over my right ankle. again .. it seems that i do that ever week or 10 days..not bad- but not either

Thursday Nov 3, 2016 #

running road/trails 41:00 intensity: (6:00 @1) + (21:00 @2) + (14:00 @4) 7.5 km (5:28 / km) +90m 5:09 / km
slept:7.0 shoes: Asics Gel-contend

westheights loop 7*2 min @ lev4

Wednesday Nov 2, 2016 #

running road/trails 41:00 intensity: (16:00 @3) + (25:00 @4) 8.0 km (5:08 / km) +210m 4:32 / km
slept:6.5 shoes: Sally x-cross

pleasant 15 °C temps- but steady rain like 5 min after i started. monarch woods

Tuesday Nov 1, 2016 #

running road/trails warm up/down 8:00 [1] 1.3 km (6:09 / km) +25m 5:37 / km
slept:7.0 shoes: Sally x-cross

orienteering 29:00 [2] * 4.2 km (6:54 / km) +50m 6:31 / km
shoes: Sally x-cross

night O training @ X league. had some head lamp technical difficulties. warm (17°C)

« Earlier | Later »