Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending May 31, 2016:

	activity	#	time	miles		km		+m
	running road/trails	24	14:20:00	83.89	(10:15)	135.0	(6:22)	2025
	orienteering	8	6:01:00	31.07		50.0		880
	gym ex & stretching	7	50:00
	biking	2	32:00
	Total	31	21:43:00	114.95		185.0		2905
averages - sleep:6.6

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Tuesday May 31, 2016 #

gym ex & stretching 12:00 [1]
slept:7.5

running road/trails warm up/down 35:10 6.0 km (5:52 / km) +50m 5:38 / km
shoes: Asics black

running road/trails 17:50 [5] 4.0 km (4:28 / km) +50m 4:12 / km
shoes: Asics black

hydrocut, gate to gate plus up to 4 k (there my regular loop at 8.44)

Monday May 30, 2016 #

gym ex & stretching 4:00 [1]

12 PM

running road/trails 36:00 6.5 km (5:32 / km) +80m 5:13 / km
slept:7.5 shoes: Asics black

Sunday May 29, 2016 #

running road/trails warm up/down 7:00 [1] 1.0 km (7:00 / km) +15m 6:31 / km
slept:7.0 shoes: Inov 8

hot day.. 28 feeling like 34 or so at 1 pm

orienteering 1:12:00 [4] **** 10.5 km (6:51 / km)
shoes: Inov 8

good session at Columbia

Saturday May 28, 2016 #

orienteering 46:00 * 6.5 km (7:05 / km) +70m 6:43 / km
slept:7.0 shoes: Inov 8

stars training.. between some trail running with a map, giving some tips to another member, managed some small navigation exercises. it could be half/half running/orienteering, but will stay a O

gym ex & stretching 6:00 [1]

running road/trails 26:00 [2] 4.0 km (6:30 / km) +50m 6:07 / km
shoes: Asics 2015

short evening run at hydrocut

Friday May 27, 2016 #

running road/trails 38:00 7.0 km (5:26 / km) +165m 4:51 / km
shoes: Asics black

3 loops at mwoods. Very hot

Thursday May 26, 2016 #

gym ex & stretching 10:00 [1]
slept:6.0

11 PM

biking warm up/down 20:00 [1]

@ the gym after work. followed by a short sauna

Wednesday May 25, 2016 #

running road/trails 36:00 [2] 5.5 km (6:33 / km) +80m 6:06 / km
slept:7.0 shoes: Inov 8

w/Alin at Hydrocut. short run

11 PM

biking warm up/down 12:00 [1]

before a short sauna late, after work

Tuesday May 24, 2016 #

running road/trails 43:00 8.0 km (5:23 / km) +210m 4:45 / km
slept:7.0 shoes: Asics 2015

At monarch woods. Include 3*1 loop (5.50,5.48,5.38) every 10 min

Monday May 23, 2016 #

running road/trails 54:00 10.0 km (5:24 / km) +100m 5:09 / km
slept:5.0 shoes: Asics 2015

23°C. slept 2+3 after getting home

Note

contemplating a drive -leaving june 3 after 7 pm ( from Cambridge to Kent - CT) for US trial( long and middle only). anyone else ?

gym ex & stretching 7:00 [1]
slept:1.0

Sunday May 22, 2016 #

gym ex & stretching 5:00 [1]
slept:7.0 (rest day)

Saturday May 21, 2016 #

running road/trails warm up/down 5:00 [1] 0.7 km (7:09 / km) +15m 6:27 / km
shoes: Sally x-cross

@ Tg Mures

orienteering 52:00 *** 6.5 km (8:00 / km) +260m 6:40 / km
slept:7.5 shoes: Sally x-cross

typical Romanian hilly terrain. pits , fox holes, large valley/spurs, clean forest.. pits, fox holes accounted for my 'mistakes'.. "lovely" to look and find fox holes ( group of) in green- mapped years ago.. good training and pushed quite hard for a large majority of the course

Friday May 20, 2016 #

running road/trails 33:00 [1] 5.0 km (6:36 / km) +80m 6:07 / km
slept:8.5 shoes: Sally x-cross

Easy run w/Val at my parents place. Nice day with pleasant temps(18)

Thursday May 19, 2016 #

running road/trails 36:00 6.0 km (6:00 / km) +100m 5:32 / km
slept:7.0 shoes: Sally x-cross

@ bogdana- the usual .. just less distance

Wednesday May 18, 2016 #

running road/trails warm up/down 36:00 5.3 km (6:48 / km) +100m 6:12 / km
shoes: Sally x-cross

@ Cluj- warm up/down

orienteering 46:00 [4] **** 6.2 km (7:25 / km) +280m 6:03 / km
shoes: Sally x-cross

ran partial the EJWOC course. late in the day, so getting dark, and couldn't read map later on.. great course/good training

Tuesday May 17, 2016 #

running road/trails 47:00 [3] 8.0 km (5:53 / km) +150m 5:22 / km
slept:8.5 shoes: Sally x-cross

@ Bogdana

Monday May 16, 2016 #

orienteering race 52:00 8.8 km (5:55 / km) +100m 5:35 / km
shoes: Sally x-cross

Day 3. Had some 4-5 min errors, in some open well hidden pits- but enjoyed the race very much. Still having some recovery and jet legs to shake off

running road/trails warm up/down 9:00 1.5 km (6:00 / km) +10m 5:48 / km
shoes: Sally x-cross

Sunday May 15, 2016 #

running road/trails 25:00 4.0 km (6:15 / km) +15m 6:08 / km
shoes: Sally x-cross

total warm-up/down for events thru the day

11 AM

orienteering race 37:00 [4] *** 5.8 km (6:23 / km) +100m 5:52 / km
slept:7.0 shoes: Sally x-cross

Traveled home yesterday, spent time at the customs, but had some decent sleep, and back for more orienteering in Hungary. Arrived late and missed my start by over 5 min. Not bad race overall. Decent compass

2 PM

orienteering race 18:00 [5] ***
shoes: Sally x-cross

Entered a short relay with Val. 2*2 legs for each aprox 1.3k each. Big mistakes on the first leg -like 3 min,super fast -no mistakes on second leg. End up 3rd, 1 min behind, good recovery for both on our last leg (each )passing several teams. Good choice to stay and race. Cool temps- (10C only) followed by a trip to some thermal baths

Saturday May 14, 2016 #

orienteering race 38:00 [4] *** 5.7 km (6:40 / km) +70m 6:17 / km
slept:2.0 shoes: Sally x-cross

Managed to arrive and race, in a nice technical area - 3 hrs after I landed in Budapest. Had to buy a compass, cause mine did not made it into the luggage.

running road/trails warm up/down 6:00 [1] 1.0 km (6:00 / km) +15m 5:35 / km
shoes: Sally x-cross

Friday May 13, 2016 #

Note
slept:4.5 (rest day)

Thursday May 12, 2016 #

running road/trails 35:00 [2] 5.5 km (6:22 / km) +80m 5:56 / km
slept:7.0 shoes: Inov 8

Able to squeeze this short one at hydrocut. Like plus 23C

Wednesday May 11, 2016 #

running road/trails 24:00 [2] 3.75 km (6:24 / km) +40m 6:05 / km
slept:6.5 shoes: Inov 8

Hydrocut

running road/trails 17:00 [5] 3.75 km (4:32 / km) +60m 4:12 / km
ahr:150 max:161 shoes: Inov 8

2 loops at hydrocut..8.24,8.29

Monday May 9, 2016 #

running road/trails 24:00 [2] 4.0 km (6:00 / km) +50m 5:39 / km
slept:7.5 shoes: Sally x-cross

short run at hydrocut before heading to another night shift. decent sleep during the day

Sunday May 8, 2016 #

Note

Managed to get 2 hrs much needed sleep this evening before heading to work for night shift. Lots of running around this weekend, as part of organizing team for this year Ontario champs.headache gone by 9pm. Overall things went well for our small, but hard working team

C • Thank You! 2

running road/trails 2:00:00 14.0 km (8:34 / km) +150m 8:08 / km
slept:6.5 shoes: Sally x-cross

controls for long.. before and after

Saturday May 7, 2016 #

Event: 2016 Ontario Orienteering Championships

running road/trails 1:06:00 [3] 8.0 km (8:15 / km) +180m 7:25 / km
slept:5.5 shoes: Sally x-cross

install/taking down controls for middle