Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending May 31, 2015:

activity # timemileskm+m
  running road/trails27 19:01:00 128.38(8:53) 206.6(5:31) 2400
  orienteering8 6:25:00 30.07(12:48) 48.4(7:57) 950
  gym ex & stretching8 49:00
  elliptical trainer1 30:00
  biking1 15:00
  Total32 27:00:00 158.45 255.0 3350
averages - sleep:7.4 weight:8kg

«»
1:45
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday May 31, 2015 #

running road/trails 29:00 intensity: (10:00 @1) + (19:00 @2) 4.5 km (6:27 / km)
slept:7.5 shoes: Asics 2015

at Rec center.. since outdoor was feeling like 2° (yeap.. and rain). w/Val

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

10*400 (indoor),, from high 80's to mid, to low, and a 78" as the last one

Saturday May 30, 2015 #

running road/trails 1:02:00 [2] 11.0 km (5:38 / km) +60m 5:29 / km
slept:7.5 shoes: adidas marathon 2012

home - highland-mw-res-home. and like 30° again

running road/trails tempo 27:00 [4] 6.0 km (4:30 / km) +70m 4:15 / km
shoes: adidas marathon 2012

3k at monarch woods (aprox 14.40) and 14.18 at Res (4.12,4.08,3.56) for a nice training- part of the longer run of the day

Friday May 29, 2015 #

gym ex & stretching 7:00 [1]
slept:7.5 (rest day)

biking warm up/down 15:00 [1]

Thursday May 28, 2015 #

running road/trails 34:47 intensity: (25:00 @2) + (9:47 @3) 6.4 km (5:26 / km) +45m 5:15 / km
slept:7.5 shoes: adidas marathon 2012

temps- like 23°. towards Hydrocut west

running road/trails tempo 16:13 [4] 3.6 km (4:30 / km) +45m 4:14 / km
ahr:144 max:153 shoes: adidas marathon 2012

gym ex & stretching 5:00 [1]

Wednesday May 27, 2015 #

running road/trails warm up/down 18:00 [2] 3.0 km (6:00 / km) +70m 5:22 / km
slept:7.5 shoes: Asics 2015

another hot day . at monarch woods

running road/trails tempo 10:00 [5] 2.5 km (4:00 / km) +65m 3:32 / km
max:162 shoes: Asics 2015

2*1 loop at mw ( 5.01, 4.59)

Tuesday May 26, 2015 #

running road/trails 18:47 [1] 3.75 km (5:01 / km) +30m 4:49 / km
slept:7.5 shoes: Asics 2015

like plus 30° C today at noon

running road/trails 19:13 intensity: (10:00 @3) + (9:13 @4) 4.25 km (4:31 / km) +50m 4:16 / km
shoes: Asics 2015

westheights loop

Monday May 25, 2015 #

running road/trails 23:00 [1] 4.0 km (5:45 / km) +30m 5:33 / km
slept:7.5 shoes: Asics Gel-contend

another 'not a good night sleep' awake from 2 to 4 am.. grr

gym ex & stretching 8:00 [1]

Sunday May 24, 2015 #

running road/trails 29:00 [2] 5.0 km (5:48 / km) +45m 5:33 / km
slept:7.5 shoes: Asics 2015

like plus 27°

running road/trails 49:00 intensity: (45:00 @4) + (4:00 @5) 11.0 km (4:27 / km) +40m 4:22 / km
max:157 shoes: Asics 2015

towards St Agatha. (4.29,4.28,4.32,4.26,4.41,4.16,4.21,8.59/2,4.42,3.55).

Saturday May 23, 2015 #

running road/trails 52:00 [2] 7.5 km (6:56 / km) +80m 6:35 / km
slept:4.5 shoes: VJ falcon

could not sleep last night.. again

orienteering 30:00 [1] *** 3.5 km (8:34 / km) +30m 8:13 / km
shoes: VJ falcon

portion of the run , that can be considered orienteering, the run part was on trails

Friday May 22, 2015 #

running road/trails 37:40 [2] 6.25 km (6:02 / km) +45m 5:49 / km
slept:7.0 shoes: Asics 2015

running road/trails intervals 16:20 intensity: (12:00 @4) + (4:20 @5) 4.25 km (3:51 / km) +50m 3:38 / km
shoes: Asics 2015

8*2 min (last one a bit longer to fit the westheights loop), 1 min in between. 12° C or so

gym ex & stretching 4:00 [1]

Thursday May 21, 2015 #

running road/trails 49:00 [2] 8.0 km (6:08 / km) +160m 5:34 / km
slept:8.0 shoes: Asics 2015

at monarch woods, and a bit extra

Wednesday May 20, 2015 #

running road/trails 34:45 intensity: (6:45 @1) + (28:00 @2) 5.75 km (6:03 / km) +135m 5:25 / km
slept:9.0 shoes: Asics 2015

another good day sleep

running road/trails intervals 15:15 [5] 3.75 km (4:04 / km) +100m 3:35 / km
shoes: Asics 2015

at Monarch woods.. 3 *1 loop (5.05, 5.03, 5.07). quite good workout

Tuesday May 19, 2015 #

gym ex & stretching 12:00 [1]
slept:10.5

lots of sleep during the day. probably need it

elliptical trainer 30:00 [1]

Monday May 18, 2015 #

running road/trails 50:00 intensity: (40:00 @2) + (10:00 @3) 9.0 km (5:33 / km) +130m 5:11 / km
slept:7.5 shoes: Adidas black*yellow

another bad night sleep ( a 3h and a 4.5h with a break in between)..run around westheights- like plus 30° C

gym ex & stretching 5:00 [1]

Sunday May 17, 2015 #

running road/trails 1:05:00 [2] 11.0 km (5:55 / km) +130m 5:35 / km
slept:6.0 shoes: Asics Gel-contend

could not sleep well last night. 6h is more like 3h*2.. lazy run towards hydrocut west

Saturday May 16, 2015 #

running road/trails 1:00:23 intensity: (6:23 @1) + (54:00 @2) 10.0 km (6:02 / km) +40m 5:55 / km
slept:6.5 weight:8kg shoes: Asics 2015

towards monarch ( via highland), and back from Res

running road/trails tempo 12:55 [4] 3.0 km (4:18 / km) +40m 4:02 / km
ahr:145

all climb was in the last k

running road/trails intervals 10:42 [5] 3.0 km (3:34 / km)
ahr:153 max:164 shoes: Asics 2015

at Res. - 3*1k ( 3.35 , 3.33 , 3.34 ). like +25°C today

Friday May 15, 2015 #

Note
slept:5.5 (rest day)

Almost the end of a night shift week. Not feeling like exercising today

Thursday May 14, 2015 #

running road/trails 59:00 intensity: (15:00 @2) + (44:00 @3) 11.0 km (5:22 / km) +135m 5:03 / km
slept:7.5 shoes: Asics Gel-contend

2 loops on westheights trail

Wednesday May 13, 2015 #

running road/trails 42:00 intensity: (15:00 @2) + (27:00 @4) 8.0 km (5:15 / km) +135m 4:50 / km
slept:5.5 shoes: Asics Gel-contend

3 of my loops at hydrocut. great to be out in the woods

gym ex & stretching 4:00 [1]

Tuesday May 12, 2015 #

running road/trails 34:15 [2] 6.0 km (5:43 / km) +60m 5:26 / km
slept:5.5 shoes: Asics Gel-contend

not much sleep today

running road/trails tempo 18:45 [4] 4.0 km (4:41 / km) +50m 4:25 / km
shoes: Asics Gel-contend

at hydrocut

Monday May 11, 2015 #

running road/trails 28:00 [2] 5.0 km (5:36 / km) +50m 5:20 / km
slept:10.0 shoes: Adidas Green 11

Got home last night at 9, straight to work, but managed to sleep 10h during day light today

Sunday May 10, 2015 #

5 AM

running road/trails warm up/down 15:00 [1] 1.9 km (7:54 / km) +20m 7:30 / km
shoes: Spike S

drizzle and 2°C
6 AM

orienteering race 1:30:00 [4] **** 11.6 km (7:46 / km) +150m 7:17 / km
slept:5.0 shoes: Spike S

tiomila.. a so and so race.. missed first almost 2 min, few more 15-20 sec.. got 'electro-shocked' when trying to cross an electric fence, and was wet.. bothered few minutes by that.. lost some concentration got a bigger booble - like 4-5-6 min , lost some speed mid-way.. nice event.. glad to be there

Saturday May 9, 2015 #

Event: Tiomila, Skepptuna
 

running road/trails warm up/down 15:00 [2] 2.5 km (6:00 / km) +15m 5:50 / km
slept:7.5 shoes: Spike S

To and from the training map

orienteering 40:00 [1] *** 4.0 km (10:00 / km) +40m 9:31 / km
shoes: Spike S

Easy pace, understanding the map/terrain

Friday May 8, 2015 #

Note
slept:7.0 (rest day)

Walking and sightseeing _ Stockholm

Thursday May 7, 2015 #

running road/trails warm up/down 12:00 [1] 1.5 km (8:00 / km) +25m 7:23 / km
slept:8.0 shoes: Spike S

To start and back from finish, almost like orienteering to keep up with the map (on trail only)
12 PM

orienteering 50:00 [3] ***** 5.5 km (9:05 / km) +40m 8:46 / km
shoes: Spike S

Very technical terrain. Had a 3_4 min bubble early on. Just great to be out ( about 18C)
6 PM

orienteering 40:00 [1] 4.0 km (10:00 / km) +30m 9:38 / km
slept:0.5 shoes: Spike S

Easy session in the late afternoon w/Val @ lunsen

Wednesday May 6, 2015 #

running road/trails warm up/down 22:00 [1] 2.5 km (8:48 / km) +30m 8:18 / km
slept:6.0 shoes: inov 8 _ 2015

Near Uppsala

orienteering 20:00 [2] *** 2.0 km (10:00 / km) +30m 9:18 / km
shoes: inov 8 _ 2015

18 controls on a very short course. Technical. Val's first time in a scandinavian forest

Tuesday May 5, 2015 #

running road/trails 35:00 intensity: (6:00 @1) + (17:00 @3) + (6:00 @4) + (6:00 @5) 6.5 km (5:23 / km) +150m 4:50 / km
slept:8.5 shoes: inov 8 _ 2015

Hills near Bogdana. Fit in 3*4 min there w/2min jog in between

Monday May 4, 2015 #

running road/trails 42:00 [2] 7.5 km (5:36 / km) +180m 5:00 / km
slept:10.0 shoes: inov 8 _ 2015

Hills near Bogdana

gym ex & stretching 4:00 [1]

Sunday May 3, 2015 #

running road/trails warm up/down 10:00 [1] 1.2 km (8:20 / km) +10m 8:00 / km
slept:7.5 shoes: inov 8 _ 2015

orienteering race 36:00 intensity: (6:00 @3) + (20:00 @4) + (10:00 @5) *** 5.8 km (6:12 / km) +230m 5:11 / km
shoes: inov 8 _ 2015

Day 2_ middle distance. Pretty good run, but those young fellows had better speed. Won overall (2days total) since they missed first day with some mountain running event

Saturday May 2, 2015 #

running road/trails warm up/down 16:00 [1] 2.0 km (8:00 / km) +50m 7:07 / km
slept:6.0 shoes: inov 8 _ 2015

not a good night sleep

orienteering race 1:19:00 [4] *** 12.0 km (6:35 / km) +400m 5:39 / km
shoes: inov 8 _ 2015

Busola de Aur at Cluj. pretty & runnable forest.L= 9.7k

Friday May 1, 2015 #

running road/trails 37:00 [2] 6.5 km (5:42 / km) +30m 5:34 / km
slept:10.0 shoes: inov 8 _ 2015

at Felix

« Earlier | Later »