Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 30 days ending Nov 30, 2017:

	activity	#	time	miles		km		+m
	running road/trails	15	10:06:00	55.61	(10:54)	89.5	(6:46)	1320
	biking	9	3:32:00
	elliptical trainer	7	3:02:00
	gym ex & stretching	14	2:00:00
	Unspecified	4	1:20:00	2.49	(32:11)	4.0	(20:00)	110
	orienteering	2	1:15:00	5.9	(12:42)	9.5	(7:54)	180
	Total	29	21:15:00	64.0		103.0		1610
averages - sleep:6.8

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Thursday Nov 30, 2017 #

gym ex & stretching 18:00 [1]
slept:6.5

elliptical trainer warm up/down 20:00 [1]
slept:0.5

Wednesday Nov 29, 2017 #

running road/trails 40:00 7.0 km (5:43 / km) +90m 5:22 / km
slept:7.0 shoes: Asics white 17

12 min on/off while completing a westheights loop. plus 5°C

gym ex & stretching 8:00 [1]

Tuesday Nov 28, 2017 #

running road/trails 35:20 [2] 6.0 km (5:53 / km) +60m 5:37 / km
slept:6.0 shoes: Fila

plus 14°C

running road/trails tempo 20:40 [3] 4.0 km (5:10 / km) +50m 4:52 / km
shoes: Fila

hydrocut west loop

Monday Nov 27, 2017 #

running road/trails 50:00 [2] 8.0 km (6:15 / km) +110m 5:51 / km
slept:5.5 shoes: Asics white 17

woke at 2.30am today for another long day

gym ex & stretching 5:00 [1]
slept:0.5

Sunday Nov 26, 2017 #

gym ex & stretching 12:00 [1]
slept:6.5

another 4 am wake up

biking 40:00 [1]
slept:0.5

Saturday Nov 25, 2017 #

running road/trails warm up/down 8:00 [1] 1.0 km (8:00 / km) +15m 7:27 / km
slept:5.0 shoes: VJ falcon

orienteering 37:00 [3] 5.5 km (6:44 / km) +100m 6:10 / km
shoes: VJ falcon

ran last week Ocup at lev3 speed ( i wouldn't try faster due to my injuries). 36.35 my non-official time. my hamstring recovery is a long process

Friday Nov 24, 2017 #

running road/trails 42:00 [2] 7.0 km (6:00 / km) +110m 5:34 / km
slept:6.0 shoes: Fila

hydrocut . almost dark last 15 min.. plus 7°C

Thursday Nov 23, 2017 #

running road/trails 48:00 8.0 km (6:00 / km) +190m 5:22 / km
slept:6.5 shoes: Asics white 17

night run at monarch. 2 separate loops at about lev 3 (6.40, 6.30)

gym ex & stretching 8:00 [1]

Wednesday Nov 22, 2017 #

biking warm up/down 15:00 [1]
slept:7.0

elliptical trainer 30:00 [1]

Tuesday Nov 21, 2017 #

running road/trails 46:00 [1] 6.5 km (7:05 / km) +100m 6:34 / km
slept:7.0 shoes: Fila

hydrocut w

gym ex & stretching 10:00 [1]

Monday Nov 20, 2017 #

biking warm up/down 20:00 [1]
slept:5.5 (rest day)

long work hours.. not enough time in a day

Sunday Nov 19, 2017 #

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

long fun day yesterday. short sleep (till 4 am) and work in the morning

elliptical trainer 35:00 [1]
slept:2.0

got a nap this afternoon. :)

Saturday Nov 18, 2017 #

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

running road/trails 1:50:00 [1] 11.0 km (10:00 / km) +220m 9:05 / km
slept:5.5 shoes: VJ falcon

installing flags, and collect for the 2 O_Cup races

C • Thank you! 2

Unspecified 25:00 [1] 1.5 km (16:40 / km) +40m 14:42 / km
shoes: Spike S

more collecting. but mostly hiking pace

Friday Nov 17, 2017 #

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

busy day

Thursday Nov 16, 2017 #

gym ex & stretching 10:00 [1]
slept:6.0 (rest day)

Long hours. Less sleep

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

Wednesday Nov 15, 2017 #

running road/trails 29:00 5.0 km (5:48 / km) +35m 5:36 / km
slept:7.0 shoes: Asics white 17

Unspecified 15:00 [1] 0.5 km (30:00 / km) +25m 24:00 / km

Tuesday Nov 14, 2017 #

orienteering 38:00 [1] 4.0 km (9:30 / km) +80m 8:38 / km
slept:7.5 shoes: Asics 2015

Running around at Columbia forest. Which looks great for upcoming races this Saturday

Monday Nov 13, 2017 #

gym ex & stretching 5:00 [1]
slept:7.5

Unspecified 20:00 [1] 1.0 km (20:00 / km) +25m 17:47 / km
shoes: Salomon GY

Map checking at Steckle

biking warm up/down 15:00 [1]

Sunday Nov 12, 2017 #

running road/trails 33:00 5.5 km (6:00 / km) +50m 5:44 / km
slept:6.5 shoes: Asics white 17

Short easy run before going to work

Saturday Nov 11, 2017 #

elliptical trainer 20:00 [1]
slept:6.0

not much sleep.. even when i had the chance to

biking 22:00 [1]
slept:0.5

Friday Nov 10, 2017 #

gym ex & stretching 6:00 [1]
slept:7.0

running road/trails 14:00 3.0 km (4:40 / km) +200m 3:30 / km
max:155 shoes: adidas marathon 2012

Was ordered a heart stress test by my doctor, cause he want to see more after my EKG regular test. So at the hospital, tread mill, incline,and off I go. Could not reach HR 160, and just stabilized around 152-153. Good training. Not sure what to read about this

Thursday Nov 9, 2017 #

running road/trails 32:00 [1] 5.0 km (6:24 / km) +35m 6:11 / km
slept:7.0 shoes: Asics white 17

Unspecified 20:00 [1] 1.0 km (20:00 / km) +20m 18:11 / km
slept:7.5 shoes: Salomon GY

Map updates at Steckle. 1hr

Wednesday Nov 8, 2017 #

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

Seen Paul for an MT today. Hopefully...

biking warm up/down 22:00 [1]

Tuesday Nov 7, 2017 #

running road/trails warm up/down 16:00 [1] 1.5 km (10:40 / km) +20m 10:00 / km
slept:8.0 shoes: Salomon GY

Map updates and some jogging around

gym ex & stretching 8:00 [1]

Monday Nov 6, 2017 #

elliptical trainer 25:00 [1]
slept:7.5

biking warm up/down 12:00 [1]

Sunday Nov 5, 2017 #

biking 54:00 [1]
slept:4.5

combined sleep (last night and afternoon nap)

Saturday Nov 4, 2017 #

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

elliptical trainer 42:00
slept:2.0

2 hrs nap in the afternoon, after work. Somehow adding a bit of much needed sleep

Friday Nov 3, 2017 #

running road/trails 51:00 [1] 7.0 km (7:17 / km) +20m 7:11 / km
slept:3.0 shoes: Asics white 17

slow jog to the bank.. couldn't sleep more then 3 hours this morning

gym ex & stretching 5:00 [1]

Thursday Nov 2, 2017 #

running road/trails 31:00 [1] 4.0 km (7:45 / km) +15m 7:36 / km
slept:6.5 shoes: Asics 2015

Installing and collecting flags for the night-o Stars training. Too bad my hamstring is injured. Was a fun night (and wasn't raining till after we finished)

Wednesday Nov 1, 2017 #

Note
slept:5.5 (rest day)

Not enough time

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