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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Mar 31, 2015:

activity # timemileskm+m
  running road/trails16 10:03:00 68.16(8:51) 109.7(5:30) 815
  x-country skiing5 6:15:00 53.44(7:01) 86.0(4:22) 645
  biking10 3:15:00
  orienteering2 2:40:00 13.55(11:49) 21.8(7:20) 720
  gym ex & stretching13 1:47:00
  elliptical trainer5 1:22:00
  Unspecified3 42:00 1.24 2.0 35
  Total31 26:04:00 136.39 219.5 2215
averages - sleep:7.2

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Tuesday Mar 31, 2015 #

running road/trails 58:00 [2] 9.5 km (6:06 / km) +140m 5:41 / km
slept:6.5 shoes: the other sally x-cross

ok sleep today.. run was on grass -mostly.. westheights, under power line etc..feeling like 2° ( but sunny)

Monday Mar 30, 2015 #

biking warm up/down 20:00 [1]
slept:9.0

Yesterday traveled back from Kentucky and went straight to work. Slept pretty good, but felt tired in the afternoon when I woke up, so indoor was

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

gym ex & stretching 5:00 [1]

Sunday Mar 29, 2015 #

running road/trails warm up/down 6:00 [1] 0.7 km (8:34 / km) +10m 8:00 / km
slept:7.0 shoes: Spike S

orienteering 41:00 intensity: (26:00 @4) + (15:00 @5) *** 5.8 km (7:04 / km) +220m 5:57 / km
shoes: Spike S

did not prepared well for the start of the race. again. lost 2 min @ 2 , and not so fast first 5-6 controls. had a good pace and flow after that.

Middle - 11 M-20 12 Blue - Splits

Saturday Mar 28, 2015 #

running road/trails warm up/down 4:00 [1] 0.5 km (8:00 / km)
slept:6.5 shoes: Spike S

how about to learn the time management things before a race ? even if its just another race ( watch settings, taping, clothing, a bit more then few minutes of warm up)

orienteering 1:59:00 intensity: (29:00 @3) + (1:30:00 @4) *** 16.0 km (7:26 / km) +500m 6:26 / km
shoes: Spike S

that warm up statement says it all. lots of short cut there at the warm up. I need more discipline. One big mistake- loss of time near the end (over 5 min- and lost 5 positions there ). went on wrong trail midway race about 1 min.. ). good to know a starting point at this time

Long - 12 Blue - Splits

Friday Mar 27, 2015 #

Event: Flying Pig XIX - U.S. Individual Champs - Sprint-Middle-Long
 

Note
(rest day)

got up 4.30.. work, and travel day 800 k to Kentucky

Thursday Mar 26, 2015 #

biking warm up/down 20:00 [1]
slept:6.5 (rest day)

Wednesday Mar 25, 2015 #

gym ex & stretching 5:00 [1]
slept:6.0

Unspecified 15:00 [1] 1.0 km (15:00 / km) +20m 13:38 / km

mapping ~ 1hr

elliptical trainer 20:00 [1]

Tuesday Mar 24, 2015 #

running road/trails warm up/down 39:10 intensity: (9:10 @1) + (30:00 @2) 5.8 km (6:45 / km) +15m 6:40 / km
slept:7.0 shoes: Asics Gel-contend

about 0° celsius, but sunny

running road/trails intervals 12:50 [5] 3.7 km (3:28 / km)
max:159 shoes: Asics Gel-contend

at Res . 11*335 (73 to 67..ave 70) - avoided the snow on one corner, every 2 min
C • Those are some speedy intervals.. 2

gym ex & stretching 5:00 [1]

Monday Mar 23, 2015 #

running road/trails warm up/down 27:00 [1] 4.0 km (6:45 / km) +15m 6:38 / km
slept:6.5 shoes: Asics Gel-contend

biking warm up/down 15:00 [1]

gym ex & stretching 6:00 [1]

Sunday Mar 22, 2015 #

x-country skiing 2:06:00 intensity: (50:00 @2) + (1:16:00 @3) 28.0 km (4:30 / km) +330m 4:15 / km
slept:6.0 shoes: Fischer Ski

last trip for the season. very good conditions at Highlands ( not great).. like -10°C. Val had a good time too. 1st session 98 min (~22k) then half an hour later again for a 6k~28 min

Saturday Mar 21, 2015 #

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

biking warm up/down 25:00 [1]

elliptical trainer warm up/down 25:00 [1]

Friday Mar 20, 2015 #

running road/trails 30:00 intensity: (15:00 @2) + (15:00 @3) 5.5 km (5:27 / km) +40m 5:16 / km
slept:7.0 shoes: Asics Gel-contend

plus 3 or so.. pleasant

running road/trails tempo 16:00 intensity: (8:00 @4) + (8:00 @5) 4.0 km (4:00 / km) +50m 3:46 / km
ahr:147 max:161 shoes: Asics Gel-contend

the regular 'loop' ( for now) 2*2k .. pace was faster then last 2 times i tried this.(8.06,7.53). slight hamstring pain by the end of run, and a bit after..

Thursday Mar 19, 2015 #

running road/trails 28:00 [2] 4.5 km (6:13 / km) +25m 6:03 / km
slept:6.0 shoes: the other sally x-cross

happy that i least i found time for at least this. tired and sleepy ( +2°C)

Wednesday Mar 18, 2015 #

running road/trails 49:00 intensity: (31:30 @2) + (17:30 @4) 9.5 km (5:09 / km) +100m 4:54 / km
slept:5.5 shoes: Asics Gel-contend

home to petersburg and back.. 2*2km tempos (8.27,8.04) included.. similar to last thursday..kind of chilly. R hamstrings hurting after

gym ex & stretching 15:00 [1]

Tuesday Mar 17, 2015 #

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

biking warm up/down 16:00 [1]

Monday Mar 16, 2015 #

Unspecified 15:00 [1] 1.0 km (15:00 / km) +15m 13:57 / km
slept:5.0 shoes: Salomon GY

mapping ~70 min ( +7° C- just right)

gym ex & stretching 8:00 [1]
slept:1.0

after 1h nap this afternoon

biking warm up/down 20:00 [1]

R hamstring sore, so decided to stay inside and avoid the rain

Sunday Mar 15, 2015 #

running road/trails 1:04:40 [2] 11.0 km (5:53 / km) +85m 5:40 / km
slept:7.5 shoes: Asics Gel-contend

Towards St Agatha and back. Just below 0 Celsius

running road/trails tempo 21:20 [4] 5.0 km (4:16 / km) +15m 4:12 / km
shoes: Asics Gel-contend

A 5k coming back from St A. Seems faster than yesterday, but also more downhill

gym ex & stretching 10:00 [1]

Saturday Mar 14, 2015 #

9 AM

running road/trails warm up/down 17:45 [2] 3.0 km (5:55 / km) +20m 5:44 / km
slept:7.5 shoes: Asics Gel-contend

running road/trails tempo 22:15 [4] 5.0 km (4:27 / km) +50m 4:14 / km
shoes: Asics Gel-contend

Friday Mar 13, 2015 #

running road/trails 38:00 [3] 6.0 km (6:20 / km) +70m 5:59 / km
slept:7.0 shoes: VJ falcon

at Hydrocut. snow on trails. good run

Thursday Mar 12, 2015 #

running road/trails 48:00 intensity: (31:10 @2) + (16:50 @4) 9.5 km (5:03 / km) +100m 4:48 / km
slept:7.0 shoes: Asics Gel-contend

home to petersburg and back.. 2*2km tempos (8.34,8.16) included

gym ex & stretching 6:00 [1]

Wednesday Mar 11, 2015 #

running road/trails 21:00 [3] 4.0 km (5:15 / km) +25m 5:05 / km
slept:8.0 shoes: Asics Gel-contend

glad that i was able to squeeze this short run in today. +3° and sunny. nice

Tuesday Mar 10, 2015 #

11 AM

x-country skiing 1:15:00 [3] 19.0 km (3:57 / km) +50m 3:54 / km
slept:7.5 shoes: Fischer Ski

lucky to be able to ski in march only 15 min far away from home

Monday Mar 9, 2015 #

biking warm up/down 15:00 [1]
slept:8.5 (rest day)

gym ex & stretching 7:00 [1]

Sunday Mar 8, 2015 #

x-country skiing 58:00 intensity: (46:00 @2) + (12:00 @3) 13.0 km (4:28 / km) +110m 4:17 / km
slept:8.0 shoes: Fischer Ski

sure hope that was a good idea to go out. coughing still, and not much energy

Saturday Mar 7, 2015 #

Note
slept:9.0 (sick)

sick ..again

biking 24:00 intensity: (16:00 @1) + (8:00 @3)

Friday Mar 6, 2015 #

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

some coughing and lite head ache. stayed indoor, as i am afraid the cold will return

gym ex & stretching 15:00 [1]

biking warm up/down 15:00 [1]

feeling tired

Thursday Mar 5, 2015 #

running road/trails warm up/down 29:00 intensity: (20:00 @1) + (9:00 @2) 5.0 km (5:48 / km)
slept:8.0 shoes: Asics 2015

at Rec center

running road/trails intervals 15:00 [5] 4.0 km (3:45 / km)
shoes: Asics 2015

4*1k (3.45,3.47,3.42,3.41)

Wednesday Mar 4, 2015 #

Unspecified 12:00 [1]
slept:8.0

snow related :)

running road/trails warm up/down 20:00 [1] 3.5 km (5:43 / km) +15m 5:36 / km
shoes: Sally x-cross

Tuesday Mar 3, 2015 #

biking 25:00 [1]
slept:7.5

gym ex & stretching 15:00 [1]

elliptical trainer 12:00 [1]

Monday Mar 2, 2015 #

x-country skiing 1:04:00 intensity: (50:00 @2) + (14:00 @3) 14.0 km (4:34 / km) +80m 4:27 / km
slept:9.0 shoes: Fischer Ski

Sunday Mar 1, 2015 #

12 PM

x-country skiing 52:00 [3] 12.0 km (4:20 / km) +75m 4:12 / km
slept:7.0 shoes: Fischer Ski

6 PM

running road/trails 36:00 intensity: (26:00 @1) + (10:00 @2) 6.0 km (6:00 / km) +40m 5:48 / km
shoes: Adidas Green 11

after work. tired, but good to go out

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