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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending May 31, 2014:

activity # timemileskm+m
  running road/trails22 13:41:00 82.83(9:55) 133.3(6:10) 3215
  adv race1 3:37:00 14.91(14:33) 24.0(9:03) 250
  biking6 2:44:00
  Unspecified3 2:06:00 3.11 5.0 170
  orienteering2 1:55:00 9.44(12:11) 15.2(7:34) 350
  gym ex & stretching11 1:25:00
  elliptical trainer1 40:00
  Total31 26:08:00 110.29 177.5 3985
averages - sleep:6.8

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Saturday May 31, 2014 #

Event: WOC 2014 Selection Races / 3 Days of Trenches
 

running road/trails warm up/down 9:00 [2] 1.5 km (6:00 / km) +5m 5:54 / km
slept:3.5 (rest day)

Rest day. Travel day. Walking a bit around Centro Padova. Eve run

Friday May 30, 2014 #

running road/trails 36:00 intensity: (4:00 @1) + (19:00 @2) + (13:00 @3) 6.5 km (5:32 / km) +165m 4:55 / km
slept:7.0 shoes: Adidas black*yellow

some headache.. hope i do not get sick now. monarch woods w/Alin.

gym ex & stretching 4:00 [1]

Thursday May 29, 2014 #

Unspecified 1:00:00 [1] 2.5 km (24:00 / km) +100m 20:00 / km
slept:7.5 shoes: Olway

no running today, just mapping (6h)

Wednesday May 28, 2014 #

running road/trails 57:00 intensity: (17:00 @1) + (20:00 @2) + (20:00 @4) 9.0 km (6:20 / km) +220m 5:39 / km
shoes: Adidas black*yellow

at Hydrocut on those trails- west end. had 10*2min every 2.5min inside this training session.. distance as my forerunner gives- but had a feeling is longer ( twisted trails ).

gym ex & stretching 7:00 [1]
slept:8.5

Tuesday May 27, 2014 #

biking 40:00 [1]
slept:8.0

gym ex & stretching 12:00 [1]

Monday May 26, 2014 #

running road/trails warm up/down 33:00 intensity: (22:00 @1) + (11:00 @2) 4.75 km (6:57 / km) +35m 6:42 / km
slept:8.0 shoes: Adidas black*yellow

running road/trails intervals 16:00 [5] 4.25 km (3:46 / km) +50m 3:33 / km
shoes: Adidas black*yellow

4*4 min, w/30 sec rest and 2 min jog in between (1.1,1.11,0.94,1.11/4.08 to finish the loop ). total 16.08.
also visited a PT today in Cmbridge

gym ex & stretching 8:00 [1]

Sunday May 25, 2014 #

running road/trails warm up/down 5:00 [1] 0.8 km (6:15 / km)
slept:7.0 shoes: Inov 8

warm today

orienteering 1:03:00 intensity: (10:00 @1) + (43:00 @2) + (10:00 @3) **** 7.2 km (8:45 / km) +250m 7:27 / km
shoes: Inov 8

another orienteering session in Michigan. very nice and challenging terrain.. maybe i should do more of this...
C • great weather 2
C • where did you go? just curi... 3

Saturday May 24, 2014 #

Event: SMOC Highland Recreation Area
 

running road/trails warm up/down 12:00 [1] 1.5 km (8:00 / km)
slept:6.0 shoes: VJ Supra

11 AM

orienteering 52:00 intensity: (7:00 @3) + (30:00 @4) + (15:00 @5) **** 8.0 km (6:30 / km) +100m 6:07 / km
shoes: VJ Supra

quite happy that we made the trip to the michigoat..great racing against Ali. she is super fast now-a-days. really happy that i manage to squeeze a second ahead of her at the end. at second last control she was like 30m ahead, didn't see the control, i did not seen either but i only passed the control by 5 m, but lucky enough, stopped , checked map, turned around and then when i seen it. no time to look back from there ( left at 45° angle from control, but pushing all the way to the end. Thanks to Ali i had my best race since.. last august WMOC ( well i raced hard against hammer back in march on one Thomass, but that was just last 4-500m ). pain ? well if it was some, i didn't not have chance ( really) to worry about . I would say good performances by Val and Alin as well. nice trip, great terrain. thanks Jens, and SMOC

had a 1.5 mistake at 11, and maybe seconds here and there ( 2-3 times) - that did not make it a perfect race

Thursday May 22, 2014 #

Unspecified 1:00:00 [1] 2.5 km (24:00 / km) +70m 21:03 / km
slept:7.5 shoes: ice bugs

mapping (~5h), counting 1h as 'exercise'

running road/trails 48:00 intensity: (35:00 @1) + (13:00 @2) 6.5 km (7:23 / km) +70m 7:00 / km
shoes: ice bugs

Wednesday May 21, 2014 #

running road/trails 39:00 intensity: (15:00 @1) + (24:00 @2) 5.5 km (7:05 / km) +130m 6:20 / km
slept:7.0 shoes: adidas kanadia 2012

monarch woods

running road/trails 20:00 [5] 5.0 km (4:00 / km) +130m 3:32 / km
shoes: adidas kanadia 2012

4*1 loop at mw- every 10 min(5.04,5.00,4.56,4.58)

Tuesday May 20, 2014 #

running road/trails warm up/down 12:00 [1] 2.0 km (6:00 / km) +10m 5:51 / km
slept:7.5 shoes: adidas marathon 2012

Short run in Scottsdale AZ before heading home. Beautiful city

gym ex & stretching 6:00 [1]

Monday May 19, 2014 #

running road/trails 20:00 intensity: (10:00 @1) + (10:00 @4) 3.0 km (6:40 / km) +220m 4:53 / km
slept:7.0 shoes: adidas marathon 2012

started with a fast uphill climbing the camelback mtn. in Phoenix. too late to go all the way up, also very rocky second part. great vistas

Sunday May 18, 2014 #

biking 35:00 [1]
slept:7.0

At the gym. Too hot outside, and too much asphalt

gym ex & stretching 10:00 [1]

Saturday May 17, 2014 #

Unspecified 6:00 [1]
slept:6.0 (rest day)

Much need rest day. @the pool

Friday May 16, 2014 #

running road/trails 47:00 [1] 5.0 km (9:24 / km) +150m 8:10 / km
slept:6.5 shoes: adidas marathon 2012

Red rock canyon , near LV. Very nice scenic drive inside the park, and than a unique climb on one trail, w/nice vista's to the city

Thursday May 15, 2014 #

running road/trails 30:00 [1] 4.0 km (7:30 / km) +20m 7:19 / km
slept:6.5 shoes: adidas marathon 2012

On the south rim _Grand Canyon, jogging w/Val. Another beautiful place

running road/trails 49:00 [4] 5.0 km (9:48 / km) +600m 6:08 / km
shoes: adidas marathon 2012

After a nice hike down the canyon, was time for some good challenge. Happy again running uphill. Quite hot specially on the sunny side of the switch backs

Wednesday May 14, 2014 #

2 PM

running road/trails warm up/down 12:00 [1] 1.5 km (8:00 / km) +25m 7:23 / km
slept:5.0 shoes: VJ Supra

Soldier trail _ Sedona, AZ. Beautiful place
8 PM

running road/trails 35:00 intensity: (15:00 @1) + (20:00 @2) 6.0 km (5:50 / km) +35m 5:40 / km
shoes: adidas marathon 2012

Flagstaff

Tuesday May 13, 2014 #

running road/trails 45:00 intensity: (37:00 @1) + (8:00 @2) 8.0 km (5:38 / km) +200m 5:00 / km
slept:7.0 shoes: adidas kanadia 2012

at ARK ( Chicopee), and a bit extra climb

Monday May 12, 2014 #

elliptical trainer 40:00 [1]
slept:6.0

Sunday May 11, 2014 #

running road/trails 50:00 intensity: (10:00 @1) + (20:00 @2) + (20:00 @3) 8.5 km (5:53 / km) +210m 5:14 / km
slept:6.0 shoes: adidas kanadia 2012

Monarch woods w/Val while she attempted to do some tempos there. mission accomplished . great weather today for a BBQ

Saturday May 10, 2014 #

running road/trails 37:45 intensity: (12:45 @1) + (25:00 @2) 6.0 km (6:18 / km) +140m 5:38 / km
slept:6.5 shoes: adidas kanadia 2012

running road/trails intervals 20:15 [5] 5.0 km (4:03 / km) +130m 3:35 / km
shoes: adidas kanadia 2012

4*1 @ m woods (5.08,5.02,5.06,4.59)

Friday May 9, 2014 #

biking 43:00 intensity: (20:00 @1) + (23:00 @2)
slept:8.0

to St Agatha and back. 16k worth

Thursday May 8, 2014 #

biking 18:00 [1]
slept:8.0

to and from the bank

running road/trails 30:00 intensity: (8:00 @1) + (22:00 @2) 5.25 km (5:43 / km) +120m 5:08 / km
shoes: Adidas black*yellow

monarch woods

running road/trails tempo 16:00 [4] 3.75 km (4:16 / km) +100m 3:46 / km
shoes: Adidas black*yellow

3*1 loop (5.37,5.17,5.13 ) every 10 min, slightly slower pace. over 20° C

Wednesday May 7, 2014 #

running road/trails warm up/down 33:00 intensity: (25:00 @1) + (8:00 @2) 5.25 km (6:17 / km) +100m 5:44 / km
slept:7.5 shoes: adidas marathon 2012

running road/trails intervals 15:00 [5] 3.75 km (4:00 / km) +100m 3:32 / km
shoes: adidas marathon 2012

Monarch woods (3*1 loop- 5.10, 4.57, 4.57) every 10 min.a bit over dressed

gym ex & stretching 12:00 [1]

biking warm up/down 12:00 [1]

Tuesday May 6, 2014 #

running road/trails 35:00 intensity: (25:00 @2) + (10:00 @3) 6.5 km (5:23 / km) +70m 5:07 / km
slept:7.5 shoes: adidas kanadia 2012

pleasant temps at noon

gym ex & stretching 12:00 [1]

Monday May 5, 2014 #

biking warm up/down 16:00 [1]
slept:7.5 (rest day)

Sunday May 4, 2014 #

adv race 3:37:00 intensity: (37:00 @1) + (1:40:00 @2) + (1:20:00 @3) *** 24.0 km (9:03 / km) +250m 8:36 / km
slept:4.5 shoes: Spike S

GRR today. yesterday i decided that i could navigate for the Pink Stars ( Val & Heidi), and jump in for the full raid.. stupid or not ( given my injury )- will see. slept only 4.5h-- rough weekend for me.
today enjoyed being in the woods, and racing ( too bad that being injured and also the ladies were first timers for this type of events- didn't really give us the chance to fight for places higher up ).
thanks Dontgetlost for adding a new map, and create a nice and challenging course.
Official time was 3.57 but i would not record what my watch says was not fast enough even for level 1 . Pain was steady, after like 90-120 min into race , maybe 20% and annoying steady..
C • You may be injured but that doesn't have any 5

gym ex & stretching 5:00 [1]
slept:1.0

late in the eve

Saturday May 3, 2014 #

running road/trails warm up/down 23:00 [1] 3.5 km (6:34 / km) +40m 6:13 / km
slept:6.5 shoes: adidas marathon 2012

@ Niagara Falls w/Val

gym ex & stretching 5:00 [1]

Friday May 2, 2014 #

Note
slept:6.0 (rest day)

Not a good day. oh well , live goes on

Thursday May 1, 2014 #

running road/trails 36:00 intensity: (4:00 @1) + (26:00 @2) + (6:00 @4) 6.0 km (6:00 / km) +140m 5:22 / km
slept:6.0 shoes: adidas marathon 2012

Monarch woods

gym ex & stretching 4:00 [1]

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