Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 30 days ending Apr 30, 2017:

	activity	#	time	miles		km		+m
	running road/trails	15	6:03:00	36.54	(9:56)	58.8	(6:10)	1025
	orienteering	7	5:21:00	24.45	(13:08)	39.35	(8:09)	845
	Unspecified	11	4:02:00	12.64		20.35		290
	biking	5	2:24:00
	gym ex & stretching	15	1:45:00
	elliptical trainer	2	45:00
	Total	27	20:20:00	73.63		118.5		2160
averages - sleep:6.7

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Sunday Apr 30, 2017 #

gym ex & stretching 4:00 [1]
slept:6.5 (rest day)

another long travel day.. got up at 4 am- in SF, then plane left delayed by almost 4 hrs. got home by 9pm

Saturday Apr 29, 2017 #

Unspecified warm up/down 24:00 [1] 2.0 km (12:00 / km) +40m 10:55 / km
slept:6.5

running road/trails warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: inov 8 _ 2015

orienteering 1:37:00 **** 10.0 km (9:42 / km) +250m 8:37 / km
shoes: inov 8 _ 2015

Lite rain. The whole course. Left start triangle in a bad direction.3 min lost at first control. Even with a tapped hamstring pain start acting right: from the start. I knew than that will be a long race.lost some more time, glasses fogged, magnifier fogged, painful hamstring. Kept jogging and enjoying the beautiful terrain. 4 weeks ago my training consist in some fast walking. Today I managed to jog the whole course. Obviously not happy with my placing, but making the a final, hopefully not making more damage to my hamstring, enjoying the whole week, overall glad that I was able to make the trip.

Unspecified 30:00 [1] 2.5 km (12:00 / km) +15m 11:39 / km

In San Francisco. And actually is the same day as 'yesterday, in New Zealand, after a long flight back

Long - Final - Men 50 Final A - Splits

Friday Apr 28, 2017 #

Unspecified 18:00 [1] 1.5 km (12:00 / km)
slept:7.5 (injured) (rest day)

Limping along the ocean. Nice scenery

gym ex & stretching 5:00 [1]

Thursday Apr 27, 2017 #

Unspecified 20:00 [1] 1.7 km (11:46 / km) +30m 10:49 / km
slept:7.5 (injured)

running road/trails 9:00 [3] 1.2 km (7:30 / km) +20m 6:55 / km
shoes: inov 8 _ 2015

Limping to start

orienteering race 1:06:00 [3] **** 7.3 km (9:02 / km) +180m 8:03 / km
shoes: inov 8 _ 2015

heated up with some cream my left hamstring. Took an advil, and switch the brain in 'accepting some level of pain, and do not push attitude'. Super technical terrain (about 85 percent of the race). Some minor mistakes (30 seconds) , and a minute at 13, 2 at 14, where I didn't pay attention to details. Hope I didn't make more damage to my hamstring. Good training at a lev3 pace.

Long - Qualification 2 - Men 50 Heat 1 - Splits

Wednesday Apr 26, 2017 #

Unspecified 18:00 [1] 1.5 km (12:00 / km) +25m 11:05 / km
slept:7.0

orienteering warm up/down 15:00 [1] *** 1.5 km (10:00 / km) +30m 9:05 / km
shoes: inov 8 _ 2015

running road/trails warm up/down 8:00 [1] 1.0 km (8:00 / km) +20m 7:16 / km
shoes: inov 8 _ 2015

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

orienteering race 52:00 [4] *** 7.8 km (6:40 / km) +170m 6:01 / km
shoes: inov 8 _ 2015

Long quali 1. Had a pretty good race overall. Lost 15-20 seconds in like 4 places, and a 2 min on a short leg. End up in some tall grass. Was just 40 seconds behind leading time before those 2 min
The worst thing is that I felt a pulled hamstring muscle with like a 0.5k to go. Same left leg.limping with pain from there. Not sure what I can do tomorrow. Just a bit over 5 min above winners time. Very good considering my last few months of training. But that hamstring...

Long - Qualification 1 - Men 50 Heat 1 - Splits

Tuesday Apr 25, 2017 #

Unspecified 24:00 [1] 2.0 km (12:00 / km) +40m 10:55 / km
slept:7.5 shoes: Asics white 17

Hiking NZ

gym ex & stretching 10:00 [1]

Combined

Monday Apr 24, 2017 #

running road/trails warm up/down 11:00 [1] 1.3 km (8:28 / km) +30m 7:35 / km
slept:8.0 shoes: Asics white 17

orienteering race 21:00 [4] *** 3.3 km (6:22 / km) +40m 6:00 / km
shoes: Asics white 17

WMOC final sprint. Cool sprint setting in auckland. Started within a park, some portions on city, and end up at university. Had a good start/flow first 12 min or so, only losing few seconds in technicalities. But managed to get distracted after running through tunnel.almost 2min lost at very next control and easily added 1 min within another 3 controls. Finished somewhat disappointed, to find out that I mispunched control #3 in the park. Knee, muscle around knee hurting at warm up and after the race, but didn't have time to think about during. Val had a great run and won the B final rather easy

Unspecified 25:00 [1] 1.9 km (13:09 / km) +75m 10:59 / km
shoes: Asics white 17

Hiking

Sprint Final - Men 50 Final A - Splits

Sunday Apr 23, 2017 #

running road/trails warm up/down 10:00 [1] 1.35 km (7:24 / km) +25m 6:47 / km
shoes: Asics white 17

Warm up for sprint quali. Arrived at 7 am, nap like 20/30 min and ready to go around 1 pm.

orienteering race 20:00 [4] *** 3.15 km (6:21 / km) +40m 5:58 / km
shoes: Asics white 17

Managed to run at a good pace(for time being). Had 2-3 small mast the feature mistakes. Had 2 long legs on second part of the race where I was hesitant for the route, but overall pleased. Managed to squeeze a qualifying time

Sprint Qualification - Men 50 Heat 2 - Splits

Saturday Apr 22, 2017 #

Event: World Masters Orienteering Championships 2017

Note
slept:6.5 (rest day)

The day I never had. Flying to NZ

Friday Apr 21, 2017 #

Unspecified 8:00 [1]
slept:6.5

Left toronto with a 2 hrs delay. Missed connection in Houston, so since have 23 hrs of wait, the pool at the hotel and the plus 29 celsius will make it ok. At least. Since saturday will be in the air, will only have few hours between flight arrival and sprint quali. Not that I can run, forget about sprinting

Wednesday Apr 19, 2017 #

running road/trails 27:00 4.0 km (6:45 / km) +35m 6:28 / km
slept:6.5 shoes: Asics black

just enough time to get 4* 420 m (or so) -waldau woods just across the street ( from 1.59, down to 1.50)

Tuesday Apr 18, 2017 #

Note
slept:6.0 (rest day)

long work hours, and a day off was good too for my ache left leg

Monday Apr 17, 2017 #

running road/trails 41:00 7.0 km (5:51 / km) +100m 5:28 / km
slept:6.5 shoes: Asics white 17

include 3*1k at a level 3 pace (4.57,4.52,4.46) w/2 min in between. westheights loop

gym ex & stretching 6:00 [1]

Sunday Apr 16, 2017 #

gym ex & stretching 12:00 [1]
slept:6.0

biking tempo 25:00 [1]

Saturday Apr 15, 2017 #

Event: Raid the Rib

running road/trails 30:00 [2] 3.7 km (8:06 / km) +110m 7:04 / km
slept:6.5 shoes: Asics 2015

like 22°C @ Monarch woods

running road/trails intervals 14:00 [5] 3.3 km (4:15 / km) +90m 3:44 / km
ahr:151 max:163 shoes: Asics 2015

7*2 min at Monarch woods w/1 min jog

gym ex & stretching 4:00 [1]

Friday Apr 14, 2017 #

running road/trails warm up/down 13:00 [1] 1.8 km (7:13 / km) +25m 6:45 / km
slept:6.5 shoes: Asics black

at Hydrocut

running road/trails 30:00 5.7 km (5:16 / km) +120m 4:46 / km
ahr:145 max:164 shoes: Asics black

3 of the 1.9k loops at hydrocut. progressive with HR @ 134,144,157. about 17°C

gym ex & stretching 7:00 [1]

Thursday Apr 13, 2017 #

running road/trails warm up/down 27:45 [1] 3.75 km (7:24 / km) +30m 7:07 / km
slept:6.5 shoes: Asics white 17

running road/trails tempo 18:15 [4] 4.25 km (4:18 / km) +55m 4:02 / km
shoes: Asics white 17

4*4 on my westheights loop( plus another 2 min to finish loop). first time doing some harder work this year. some pain on warm up. not much pain (abdominal or inside knee, some on my glute). will take like it is.

Wednesday Apr 12, 2017 #

biking 50:00 [1]
slept:6.5

gym ex & stretching 8:00 [1]

Tuesday Apr 11, 2017 #

running road/trails warm up/down 12:00 [1] 1.7 km (7:04 / km) +15m 6:46 / km
slept:6.0 shoes: Sally x-cross

@ steckle

orienteering 14:00 [1] *** 1.8 km (7:47 / km) +35m 7:05 / km
shoes: Sally x-cross

short nice session @ Steckle

Monday Apr 10, 2017 #

biking 42:00 [1]
slept:6.5

to and from res

running road/trails 6:00 [4] 1.5 km (4:00 / km)
shoes: Asics white 17

one lap at normal pace, and then finished the 1.5k in 6.15.. out of breath -of course.. but happy to run 3 days in a row

Sunday Apr 9, 2017 #

Unspecified warm up/down 5:00 [1] 0.5 km (10:00 / km)
slept:6.0 shoes: Sally x-cross

+19°C. wow

running road/trails 30:00 4.0 km (7:30 / km) +100m 6:40 / km
shoes: Sally x-cross

running road/trails tempo 22:00 [4] 4.0 km (5:30 / km) +100m 4:53 / km
shoes: Sally x-cross

2*2k on my columbia forest loop. 10.26 first 2k, 5 min easy and then 11.37 next 2k. ( a longer hill on the second one). no really pain. quite happy ( the abdominal pain in check 5% and couple of times maybe 10%). will definitely take that . out of breath (almost) on the 'tempo' part.

Saturday Apr 8, 2017 #

gym ex & stretching 5:00 [1]
slept:7.0

orienteering 36:00 [1] * 4.5 km (8:00 / km) +100m 7:12 / km
shoes: Sally x-cross

at softy wasaga terrain (plus 8°C), not really pain inside knee, or calf , or abdominal muscle.. just a slow jog feeling more like one after an overnight travel. i take that for now

Friday Apr 7, 2017 #

elliptical trainer 10:00 [1]
slept:5.5

short night, busy day

biking warm up/down 12:00 [1]

gym ex & stretching 8:00 [1]

Thursday Apr 6, 2017 #

elliptical trainer 35:00
slept:7.0

Wednesday Apr 5, 2017 #

Unspecified 12:00 [1] 1.0 km (12:00 / km)
slept:6.0 (rest day) shoes: Salomon GY

Waterloo park

Tuesday Apr 4, 2017 #

gym ex & stretching 12:00 [1]
slept:7.0 (rest day)

Monday Apr 3, 2017 #

biking warm up/down 15:00 [1]
slept:7.5

calf issue from yesterday. still painful

gym ex & stretching 10:00 [1]

Sunday Apr 2, 2017 #

Unspecified warm up/down 23:00 [1] 2.25 km (10:13 / km) +40m 9:23 / km
slept:6.5 shoes: Asics white 17

At monarch woods. Start 1 k brisk walk, and forced back to walking when sharp pain hit me on left calf. Where I can get a brand new body, and warranty too?

running road/trails 17:00 3.25 km (5:14 / km) +80m 4:39 / km
shoes: Asics white 17

Start running and some pain at inside part of left knee, struggled like 3-400 m, then able to run easy another k, increased the pace, but a km later some sharp pain on my left calf, ran like that for a while, but at one point, could not continue... also some abdominal pain (10-15 %)

gym ex & stretching 5:00 [1]

Saturday Apr 1, 2017 #

gym ex & stretching 5:00 [1]
slept:7.0

Unspecified warm up/down 35:00 [1] 3.5 km (10:00 / km) +25m 9:39 / km
shoes: Asics black

running road/trails 27:00 5.0 km (5:24 / km) +70m 5:03 / km
shoes: Asics black

westheights loop. start jogging with fear of pain, and since no pain , i continued. got 2*5 min ( at higher pace on the climb and on the end ~ 925m)

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