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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Jan 31, 2013:

activity # timemileskm+m
  running road/trails11 7:16:00 48.47(9:00) 78.0(5:35) 620
  biking15 6:05:00
  orienteering3 4:18:00 22.37(11:32) 36.0(7:10) 930
  elliptical trainer9 3:04:00
  x-country skiing4 2:46:00 22.06(7:32) 35.5(4:41) 160
  snowshoeing1 1:10:00 4.35(16:06) 7.0(10:00) 220
  gym ex & stretching8 1:08:00
  Unspecified3 20:00
  Total28 26:07:00 97.24 156.5 1930
averages - sleep:7.1 weight:7kg

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Thursday Jan 31, 2013 #

biking warm up/down 22:00 [1]
slept:8.0 (rest day)

another physio session

Wednesday Jan 30, 2013 #

running road/trails 40:00 intensity: (19:30 @1) + (20:30 @3) 7.5 km (5:20 / km) +80m 5:04 / km
shoes: Adidas Kanadia

+11 °, good thing that snow is on forecast next

gym ex & stretching 5:00 [1]

Tuesday Jan 29, 2013 #

gym ex & stretching 6:00 [1]
slept:8.0 (rest day)

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

physio for knee today

Monday Jan 28, 2013 #

Unspecified 10:00 [1]

biking warm up/down 22:00 [1]
slept:7.5 (rest day)

Sunday Jan 27, 2013 #

running road/trails 42:00 intensity: (17:00 @1) + (25:00 @2) 7.0 km (6:00 / km) +85m 5:39 / km
slept:9.5 shoes: adidas kanadia 2012

tried the outdoor today. left knee pain-- most likely from last weekend downhills

gym ex & stretching 12:00 [1]

Saturday Jan 26, 2013 #

elliptical trainer 26:00 [1]
slept:6.0

still coughing, still indoor

biking 45:00 [1]

Friday Jan 25, 2013 #

Unspecified 5:00 [1]
slept:6.0 (rest day)

biking 35:00 [1]

Thursday Jan 24, 2013 #

gym ex & stretching 15:00 [1]
slept:7.0

head ache cold sinus, and ( some) cough returned. indoor ..again

biking 32:00 intensity: (22:00 @1) + (10:00 @3)

Wednesday Jan 23, 2013 #

running road/trails 40:00 intensity: (19:00 @1) + (21:00 @3) 7.2 km (5:33 / km) +85m 5:15 / km
slept:6.5 shoes: Salomon GY

westheights. cold.. like -18° C or so

biking warm up/down 22:00 [1]

Tuesday Jan 22, 2013 #

running road/trails warm up/down 12:00 [2] 2.3 km (5:13 / km)
slept:6.5 shoes: adidas marathon 2012

indoor

elliptical trainer 24:00 [1]

biking warm up/down 15:00 [1]

gym ex & stretching 4:00 [1]

Monday Jan 21, 2013 #

biking 24:00 [1]
slept:6.5

2*12 min.. still coughing, still indoor

elliptical trainer 24:00 [1]

outside feels like bellow -20°C.. so 2*12 min..so.. still coughing, still indoor

gym ex & stretching 6:00 [1]

Sunday Jan 20, 2013 #

biking warm up/down 20:00 [1]
slept:8.0 (rest day)

Saturday Jan 19, 2013 #

Event: 2013 Salomon Snowshoe Raid
 
11 AM

orienteering race 3:02:00 intensity: (5:00 @3) + (2:42:00 @4) + (15:00 @5) 24.0 km (7:35 / km) +750m 6:34 / km
slept:8.0 shoes: Spike S

during 3 sessions back to back i managed to get 8 sleep. wake up just with some cough and a slight head ache.. and some fear, what might be later.
Foreigners going co-ed this time ( teamed up with Ursula T.- super fit young lady ). No warm-up so i promised to do that during first 15 min.. or so. Navigation went pretty well the whole race ( that's why i used orienteering rather than adv racing). and there were lots of choices to chose for control order, and planning the route. thanks Bob !
stopped twice so my team mate tight up her shoelace .. once ( the second time half an hour later, i did it, since i did not wanna stop- again). cleaned up first map, just seconds behind the young all male team ( they made some small mistakes here and there but were able to stay in the ..ring) . skipped 2 controls in the matrix, and end up with just over 3 min penalty. since my watch is set up for 'you don't move fast enough- i don't move at all status' - i could blame myself for that small penalty. end up first coed, second overall, after a great effort. and hopefully will run co-ed again. sometime. the new ' foreigner' was up to task . thanks Ursula !

and - did not used snowshoes as was minimal snow, and the sickness got a good kick so far ( just some more coughing when i got home )
C • Congrats! 1

Friday Jan 18, 2013 #

Note
slept:4.0 (sick) (rest day)

not nice day

Thursday Jan 17, 2013 #

Note
slept:6.5 (sick) (rest day)

feeling worst today, might be at worst stage just in time for saturday's event. crap.. got slightly more sleep

Wednesday Jan 16, 2013 #

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

Tuesday Jan 15, 2013 #

Note
slept:6.5 (sick) (rest day)

sleep 4.75+1.45

Monday Jan 14, 2013 #

elliptical trainer 25:00 [1]
slept:4.5

biking warm up/down 30:00 [1]
slept:1.0

added 1h of sleep before going into work

Note

annoying sore throat.. I hope i can stop that going to a cold/flu
C • Sick 4

Sunday Jan 13, 2013 #

Note

with Val being sick, and some sneezing around on my side, not sure how to approach today's training

running road/trails 57:12 intensity: (10:00 @1) + (47:12 @2) 10.0 km (5:43 / km) +20m 5:40 / km
slept:8.0 shoes: adidas marathon 2012

warm outside around noon, so bundle up and headed towards Res

running road/trails tempo 31:48 [4] 8.0 km (3:59 / km)
slept:1.0 shoes: adidas marathon 2012

2*4k at res (15.55,15.52). over dressed for the weather, but did not feel too bad in the afternoon, except some un-realistic tired-ness

Saturday Jan 12, 2013 #

running road/trails warm up/down 42:00 [1] 6.0 km (7:00 / km) +60m 6:40 / km
slept:7.0 shoes: the other sally x-cross

warm up/down for the morning training, plus at hydrocut in the afternoon for minor map checking

orienteering 16:00 [4] *** 2.5 km (6:24 / km) +40m 5:56 / km
shoes: the other sally x-cross

3 small loops by Mick at Dumfries. nice ( including SI ). thanks. nice weather and a good turn-out

Friday Jan 11, 2013 #

biking 30:00 [1]
slept:7.5 weight:8kg

elliptical trainer 15:00 [1]

gym ex & stretching 10:00 [1]

staying indoor for all 3

Thursday Jan 10, 2013 #

running road/trails 41:00 intensity: (8:00 @1) + (33:00 @2) 7.25 km (5:39 / km) +60m 5:26 / km
slept:8.0 weight:6kg shoes: adidas kanadia 2012

toward Petersburg and St Agatha

running road/trails intervals 16:00 intensity: (12:00 @4) + (4:00 @5) 4.25 km (3:46 / km) +20m 3:41 / km
shoes: adidas kanadia 2012

4*4 w/2min(1.05,1.05,1.08,1.07- irrelevant as smaller climb was uneven )

Wednesday Jan 9, 2013 #

x-country skiing 44:00 intensity: (10:00 @1) + (34:00 @2) 8.5 km (5:11 / km) +20m 5:07 / km
slept:7.5 weight:6kg shoes: Fischer Ski

@ Bechtel. softer conditions today.. til i found a firmer section and stayed there. might be another week till next session .. + 10 °C predicted for the weekend- and maybe rain :(

Tuesday Jan 8, 2013 #

x-country skiing 1:04:00 intensity: (37:00 @2) + (19:00 @3) + (8:00 @4) 15.0 km (4:16 / km) +80m 4:09 / km
slept:7.5 weight:5kg shoes: Fischer Ski

at Bechtel. very nice conditions today. fit in 3*2.37k (9.00,8.52,9.04). glad

Monday Jan 7, 2013 #

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

running road/trails 39:00 [2] 6.3 km (6:11 / km) +50m 5:57 / km
weight:5kg shoes: the other sally x-cross

Sunday Jan 6, 2013 #

Event: O-Cup #3 - TOC
 

running road/trails warm up/down 6:00 [1] 0.7 km (8:34 / km) +10m 8:00 / km
slept:6.0 shoes: VJ falcon

orienteering race 1:00:00 intensity: (30:00 @4) + (30:00 @5) ** 9.5 km (6:19 / km) +140m 5:53 / km
shoes: VJ falcon

O Cup #3.
didn't play it too well today. had a conservative pace for half an hour, took straight through woods white or green, broke trails and having a good time. Got caught by Serge and Mick on the 2nd box , and from there was kind of point to point for everyone. they were speeding quite well. took me a bit to shift gears, but was able to get to the same pace (almost ). too easy technically at the end and did not have their 'premium fuel' so.. settled for 3rd
C • Congrats! 1

snowshoeing 1:10:00 intensity: (50:00 @2) + (20:00 @3) 7.0 km (10:00 / km) +220m 8:39 / km
shoes: Atlas

went to Mansfield to test run what might be the snowshoe section for Stars WAR http://www.attackpoint.org/eventdetail.jsp/event_1...
soft snow, nice afternoon somehow tired in places, and my toes got really wet and really cold

Unspecified 5:00 [1]

taking care of the 7-8 cm of snow on my driveway, that we got

Saturday Jan 5, 2013 #

running road/trails 52:00 intensity: (31:00 @2) + (21:00 @3) 8.5 km (6:07 / km) +130m 5:41 / km
slept:7.5 shoes: the other sally x-cross

at hydrocut

x-country skiing 26:00 [2] 6.0 km (4:20 / km) +25m 4:15 / km
weight:9kg shoes: Fischer Ski

@ Bechtel

Friday Jan 4, 2013 #

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

running road/trails 17:00 intensity: (9:00 @2) + (8:00 @3) 3.0 km (5:40 / km) +20m 5:29 / km
shoes: adidas kanadia 2012

Thursday Jan 3, 2013 #

elliptical trainer 15:00 [1]
slept:8.5

attempt to sweat. still feeling sick all night. no outdoors yet

biking 15:00 intensity: (8:00 @1) + (7:00 @3)

Wednesday Jan 2, 2013 #

elliptical trainer 25:00 [1]
slept:8.5

staying indoor, i think i might be sick

biking warm up/down 26:00 [1]
weight:10kg

12+14

gym ex & stretching 10:00 [1]

Tuesday Jan 1, 2013 #

x-country skiing 32:00 [2] 6.0 km (5:20 / km) +35m 5:11 / km
slept:5.0 shoes: Fischer Ski

head ache all day.. hope it won't be a cold coming

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