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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Mar 31, 2014:

activity # timemileskm+m
  x-country skiing19 19:35:00 159.07(7:23) 256.0(4:35) 2140
  biking9 2:35:00
  gym ex & stretching11 1:49:00
  running road/trails4 1:46:00 10.5(10:06) 16.9(6:16) 480
  orienteering1 58:00 4.66(12:27) 7.5(7:44) 80
  Unspecified2 25:00
  elliptical trainer1 20:00
  Total32 27:28:00 174.23 280.4 2700
averages - sleep:6.7

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Monday Mar 31, 2014 #

gym ex & stretching 16:00 [1]
slept:8.0

biking warm up/down 20:00 [1]

Sunday Mar 30, 2014 #

running road/trails 14:00 [3] 2.2 km (6:22 / km) +200m 4:22 / km
slept:6.0 shoes: Adidas Green 11

similar location as last sunday.. good effort.. felt pain first 4-5 min ..mind you is all uphill. win-win

x-country skiing 2:00:00 intensity: (5:00 @1) + (45:00 @2) + (1:10:00 @3) 28.0 km (4:17 / km) +550m 3:54 / km
shoes: Fischer Ski

another great day of skiing.. first 70 min or so with Bob M...great time trying to go on all trails at Scenic c

x-country skiing 47:00 intensity: (17:00 @1) + (30:00 @2) 9.5 km (4:57 / km) +170m 4:32 / km
shoes: Fischer Ski

one hour break for a bit of re-fuel and then out again w/ Val.. fun all around.. softer in many places, faster in many other, but sunshine throughout the day

Saturday Mar 29, 2014 #

gym ex & stretching 8:00 [1]
slept:6.0

running road/trails 54:00 intensity: (12:00 @1) + (32:00 @2) + (10:00 @3) 8.5 km (6:21 / km) +50m 6:10 / km
shoes: Adidas Green 11

started w/a 12 min jog at Soper park giving few tricks to couple newbies..then at home and out on highland rd. got 2*1k uphill at a good pace.. abdomen pain :(

Friday Mar 28, 2014 #

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

gym ex & stretching 7:00 [1]

Thursday Mar 27, 2014 #

x-country skiing 38:00 [2] 8.0 km (4:45 / km)
slept:6.5 shoes: Fischer Ski

trails a bit softer, but good to be out again on skis..

Wednesday Mar 26, 2014 #

x-country skiing 32:00 intensity: (7:00 @3) + (25:00 @4) 8.5 km (3:46 / km)
slept:6.5 shoes: Fischer Ski

well. just another great day to ski

Note

I had a visit to my sports doctor to follow up about my bone/abdominal pain.. i cannot see the light at the end of the tunnel..unsure what to do next..and yes the winter is almost gone.. not many more chances to play on the snow..
C • What kind of sports doctor? 4

Tuesday Mar 25, 2014 #

x-country skiing 1:00:00 [2] 12.0 km (5:00 / km)
slept:7.0

decent conditions today, so must well enjoy those

Monday Mar 24, 2014 #

gym ex & stretching 12:00 [1]
slept:8.0

biking warm up/down 14:00 [1]

Sunday Mar 23, 2014 #

12 PM

x-country skiing 1:58:00 intensity: (18:00 @1) + (30:00 @2) + (1:00:00 @3) + (10:00 @4) 25.0 km (4:43 / km) +360m 4:24 / km
slept:6.5 shoes: Fischer Ski

probably one of the best day i have skiing..simply lovely conditions today at Scenic Caves. Val had fun- big time too..climb - from Garmin but i use my method record only 2/3 of what forerunner 305 gives
4 PM

x-country skiing 50:00 intensity: (10:00 @2) + (20:00 @3) + (20:00 @4) 11.0 km (4:33 / km) +250m 4:05 / km
shoes: Fischer Ski

after a short chat w/ Hermes and Bob M. went out again.. well- was too nice first time so, ...that area i could easily set at least 2( maybe-3) courses WRE ski-O or even higher level.. climb - from Garmin but i use my method record only 2/3 of what forerunner 305 gives
5 PM

running road/trails 17:00 [2] 2.2 km (7:44 / km) +200m 5:19 / km
shoes: Adidas Green 11

since uphill running is only (somehow) tolerable run i can do, while there i must do it, right ? climbed the escarpment on the road towards scenic caves. kind of toasted by the end of this beautiful day. next weekend -might be similar to this :)

Saturday Mar 22, 2014 #

x-country skiing 34:00 intensity: (26:00 @1) + (8:00 @2) 6.0 km (5:40 / km) +10m 5:37 / km
slept:7.5 shoes: Fischer Ski

surprise.. more skiing. ok conditions..

Friday Mar 21, 2014 #

biking warm up/down 12:00 [1]
slept:6.0

gym ex & stretching 15:00 [1]

Thursday Mar 20, 2014 #

running road/trails 21:00 intensity: (13:00 @1) + (8:00 @2) 4.0 km (5:15 / km) +30m 5:04 / km
slept:5.5 shoes: Adidas Green 11

attempt to run. pain still at abdominal bone ( felt like..10%),

biking warm up/down 10:00 [1]

Wednesday Mar 19, 2014 #

biking 40:00 intensity: (26:00 @1) + (14:00 @4)
slept:6.0

Tuesday Mar 18, 2014 #

x-country skiing 52:00 intensity: (35:00 @1) + (17:00 @2) 12.0 km (4:20 / km) +30m 4:17 / km
slept:6.0 shoes: Fischer Ski

nice day out there.. might be the last one locally for skiing this season, ..or maybe not..

gym ex & stretching 14:00 [1]

Monday Mar 17, 2014 #

x-country skiing 31:00 [1] 7.0 km (4:26 / km) +35m 4:19 / km
slept:6.0 shoes: Fischer Ski

gym ex & stretching 10:00 [1]

Sunday Mar 16, 2014 #

x-country skiing race 1:27:00 [4] 17.0 km (5:07 / km)
slept:7.0 shoes: Fischer Ski

ski_o long US champs. had fun. lots of it.thanks to Ed & team

Long Course 4XBAY - Splits

Saturday Mar 15, 2014 #

x-country skiing race 48:00 [4] 8.5 km (5:39 / km)
slept:6.0 shoes: Atomic skis

Ski_O / us champs at Stowe. Missed a control, like never seen it on the map, never been there. Happy as the flow went. Crap as a performance .

Middle Course 4 - Splits

Friday Mar 14, 2014 #

Event: US Ski-O Championships
 

Note
slept:4.5

Travel day to Vermont, after work

Thursday Mar 13, 2014 #

biking 23:00 intensity: (17:00 @1) + (6:00 @4)
slept:7.0 (rest day)

Wednesday Mar 12, 2014 #

Unspecified 18:00 [2]
slept:7.0 (rest day)

Tuesday Mar 11, 2014 #

elliptical trainer 20:00 intensity: (14:00 @1) + (6:00 @4)
slept:7.5 (sick)

stupid cold.. really hate that.

Monday Mar 10, 2014 #

gym ex & stretching 12:00 [1]
slept:8.0 (sick) (rest day)

attempts to fight a cold. rest day

biking warm up/down 12:00 [1]

Sunday Mar 9, 2014 #

Event: Stars O-Cup Finale
 

orienteering race 58:00 [4] 7.5 km (7:44 / km) +80m 7:21 / km
shoes: Spike S

Stars O-Cup finale. good course by Dale & Tim - thanks ! had some good route choices and not so good. traded places with Hammer several times, but i the end i got the edge , going towards the last control. Won the overall series ( 3rd today). by pain at the abdomen quite strong this afternoon.
C • Congrats! :) 3

x-country skiing 33:00 intensity: (18:00 @2) + (15:00 @3) 8.0 km (4:08 / km) +50m 4:00 / km
slept:6.0 shoes: Atomic skis

short nice ski on the afternoon

gym ex & stretching 5:00 [1]

Saturday Mar 8, 2014 #

x-country skiing 1:06:00 [3] 14.0 km (4:43 / km) +80m 4:35 / km
slept:5.5 shoes: Fischer Ski

good day @ Bechel

Friday Mar 7, 2014 #

x-country skiing 30:00 [2] 6.5 km (4:37 / km) +50m 4:27 / km
slept:7.0 shoes: Atomic skis

easy.. 0°C.. nice.. but a bit of a sore throat still around

Thursday Mar 6, 2014 #

x-country skiing 42:00 [3] 10.0 km (4:12 / km) +110m 3:59 / km
slept:7.0 shoes: Fischer Ski

what else can I do ?.. beautiful day.. snow.. groomed track.. and i should avoid running.. so

x-country skiing tempo 18:00 [4] 5.0 km (3:36 / km) +60m 3:24 / km
shoes: Atomic skis

2*2.5k ..lovin' it

Wednesday Mar 5, 2014 #

x-country skiing 40:00 [2] 9.0 km (4:27 / km) +50m 4:19 / km
slept:6.5 shoes: Atomic skis

beautiful. nice freshly groomed trail, sunny, minus 8 or so..too bad i did not have a day off

Tuesday Mar 4, 2014 #

x-country skiing 33:00 [1] 7.0 km (4:43 / km) +30m 4:37 / km
slept:6.5 shoes: Fischer Ski

very good conditions today

x-country skiing intervals 17:00 [4] 5.0 km (3:24 / km) +25m 3:19 / km
shoes: Fischer Ski

5*1k ( between 3.24 and 3.20). good session- and was alone the whole time

Monday Mar 3, 2014 #

gym ex & stretching 5:00 [1]
slept:8.5

biking warm up/down 12:00 [1]

Sunday Mar 2, 2014 #

x-country skiing 1:22:00 [2] 17.0 km (4:49 / km) +220m 4:32 / km
slept:8.0 shoes: Fischer Ski

gym ex & stretching 5:00 [1]

Unspecified 7:00 [1]

Saturday Mar 1, 2014 #

x-country skiing 1:37:00 intensity: (1:17:00 @1) + (20:00 @2) 22.0 km (4:25 / km) +60m 4:21 / km
slept:6.5 shoes: Atomic skis

Bechtel. nice

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