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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Jul 31, 2016:

activity # timemileskm+m
  running road/trails25 11:51:00 76.12(9:20) 122.5(5:48) 1335
  orienteering6 6:33:00 29.83(13:11) 48.0(8:11) 810
  biking4 1:45:00
  gym ex & stretching6 1:01:00
  Unspecified3 28:00
  elliptical trainer1 27:00
  Total34 22:05:00 105.94 170.5 2145
averages - sleep:7.2 rhr:55 weight:13kg

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Sunday Jul 31, 2016 #

running road/trails warm up/down 12:00 intensity: (7:00 @1) + (5:00 @2) 1.5 km (8:00 / km)
slept:7.5 shoes: inov 8 _ 2015

orienteering 2:16:00 intensity: (11:00 @1) + (20:00 @2) + (1:15:00 @3) + (30:00 @4) **** 14.5 km (9:23 / km) +250m 8:38 / km
shoes: inov 8 _ 2015

Similar comments to yesterday. No problems with ankle. Some areas where I spent some time trying to understand the map. Quite happy with my first hour navigation( only like 8-9 min of crap by then) . . I am not satisfied overall

Long M21-34 - Splits

Saturday Jul 30, 2016 #

Event: 2016 Canadian Orienteering Championships
 

running road/trails warm up/down 12:00 [1] 1.0 km (12:00 / km) +35m 10:13 / km
slept:7.5 shoes: VJ Supra

orienteering race 46:00 intensity: (40:00 @3) + (6:00 @4) 5.5 km (8:22 / km) +110m 7:36 / km
slept:7.5 shoes: VJ Supra

Nice terrain. In places map was not to my liking. Rolled over my right ankle quite bad near control 3. Had some 10 min total time mistakes. I was able to navigate well and slow in same places ...could not understand the map in few areas

COC Middle M21-34 - Splits

Friday Jul 29, 2016 #

running road/trails 40:00 [1] 5.5 km (7:16 / km) +60m 6:54 / km
slept:5.5 shoes: Inov 8

Calgary

Wednesday Jul 27, 2016 #

running road/trails 35:00 intensity: (10:00 @1) + (14:00 @2) + (11:00 @4) 6.5 km (5:23 / km) +80m 5:04 / km
slept:6.0 shoes: Asics black

include 11*1 min on westheights loop. hot. over 30 again

Tuesday Jul 26, 2016 #

gym ex & stretching 12:00 [1]
slept:6.0 (rest day)

Monday Jul 25, 2016 #

running road/trails 30:00 [2] 5.0 km (6:00 / km) +45m 5:44 / km
slept:6.5 shoes: Asics black

sleep 4 + 2.5 h nap in he afternoon

Sunday Jul 24, 2016 #

running road/trails 48:00 [2] 8.0 km (6:00 / km) +210m 5:18 / km
slept:5.5 shoes: Asics black

monarch woods

Saturday Jul 23, 2016 #

running road/trails 28:10 [2] 5.0 km (5:38 / km) +50m 5:22 / km
slept:6.0 weight:13kg shoes: Asics black

sleep 4.5+1.5 afternoon. woke up at 4 am

running road/trails race 21:50 [5] 5.0 km (4:22 / km) +130m 3:52 / km
shoes: Asics black

loops at mw-- 33 ° C or so..5.27,5.32,5.31,5.19).. quite similar to last time..probably slightly warmer

Friday Jul 22, 2016 #

running road/trails warm up/down 23:00 [2] 4.0 km (5:45 / km) +25m 5:35 / km
slept:7.0 shoes: Asics black

hot . and also another 12hrs shift

Thursday Jul 21, 2016 #

running road/trails 18:30 [4] 4.25 km (4:21 / km) +60m 4:04 / km
shoes: Asics black

9 AM

running road/trails warm up/down 13:30 [2] 2.25 km (6:00 / km) +20m 5:45 / km
slept:7.0 shoes: Asics black

Hot. Westheights loop

Wednesday Jul 20, 2016 #

gym ex & stretching 10:00 [1]
slept:6.5 (rest day)

biking warm up/down 12:00 [1]

late in the eve - after another 12 hrs shift

Tuesday Jul 19, 2016 #

running road/trails 17:00 [2] 3.0 km (5:40 / km) +15m 5:32 / km
slept:7.5 shoes: Asics 2015

not much time.. working lots this week too

Monday Jul 18, 2016 #

gym ex & stretching warm up/down 8:00 [1]
slept:7.5

biking warm up/down 17:00 [1]

Sunday Jul 17, 2016 #

running road/trails warm up/down 21:15 [2] 3.5 km (6:04 / km) +70m 5:31 / km
slept:6.0 shoes: Asics black

after work. monarch woods

running road/trails race 21:45 [5] 5.0 km (4:21 / km) +130m 3:51 / km
shoes: Asics black

4 loops at mw- 5.30,5.28,5.28,5.18

Saturday Jul 16, 2016 #

running road/trails warm up/down 24:00 intensity: (8:00 @1) + (16:00 @2) 3.0 km (8:00 / km) +100m 6:51 / km
slept:4.5 shoes: Sally x-cross

4.5 hrs sleep night

orienteering 18:00 [3] ** 2.5 km (7:12 / km) +100m 6:00 / km
slept:2.0 shoes: Sally x-cross

used portion of a middle course from Ont champs. no compass, no magnifying lens. and going straight(ish)- made it for a decent challenge. afternoon nap- since was need it after waking up a 4 am and work

Friday Jul 15, 2016 #

running road/trails 22:00 intensity: (12:00 @1) + (10:00 @2) 3.5 km (6:17 / km) +60m 5:47 / km
slept:6.5 shoes: Asics 2015

short run at hydrocut before heading to work. 12 hrs shifts this week- made it for a easy week (training wise)

Thursday Jul 14, 2016 #

gym ex & stretching 10:00 [1]
slept:7.0 (rest day)

pain near the hip. strange

Wednesday Jul 13, 2016 #

running road/trails warm up/down 17:10 [2] 2.75 km (6:15 / km) +20m 6:01 / km
slept:7.5 shoes: Asics black

running road/trails tempo 16:50 intensity: (6:50 @4) + (10:00 @5) 4.25 km (3:58 / km) +55m 3:43 / km
shoes: Asics black

westheights loop ( 4*4 min plus a 50 sec)

Tuesday Jul 12, 2016 #

running road/trails tempo 17:00 [2] 3.0 km (5:40 / km) +15m 5:32 / km
slept:8.0 (rest day) shoes: Asics black

Monday Jul 11, 2016 #

gym ex & stretching 6:00 [1]
slept:7.5

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

Sunday Jul 10, 2016 #

orienteering 1:06:00 intensity: (27:00 @2) + (39:00 @4) *** 8.5 km (7:46 / km) +100m 7:20 / km
slept:7.5 shoes: Inov 8

installing some more, and then one loop at race pace. climb aprox

Saturday Jul 9, 2016 #

10 AM

orienteering 1:10:00 intensity: (40:00 @1) + (16:00 @2) + (14:00 @4) *** 9.5 km (7:22 / km) +120m 6:56 / km
slept:8.0 shoes: Inov 8

wasaga.. installing ribbons for stars summers training, taking some down , plus one loop at a race pace. climb - aprox
5 PM

orienteering 57:00 intensity: (22:00 @1) + (35:00 @3) *** 7.5 km (7:36 / km) +130m 7:00 / km
shoes: Inov 8

another loop. then installing some more. climb aprox

Thursday Jul 7, 2016 #

running road/trails warm up/down 37:15 intensity: (17:15 @1) + (20:00 @2) 5.5 km (6:46 / km) +40m 6:32 / km
slept:6.5 shoes: Asics 2015

7 PM

running road/trails intervals 6:45 [5] 2.0 km (3:23 / km)
max:155 rhr:55 shoes: Asics 2015

5*400 m @ res (1.21,1.22,1.22,1.20,1.20). like 33°C

Wednesday Jul 6, 2016 #

running road/trails 44:00 [2] 7.0 km (6:17 / km) +100m 5:52 / km
slept:5.0 shoes: Asics 2015

hydrocut. sleep 4.5 last night + .5 nap

Tuesday Jul 5, 2016 #

running road/trails warm up/down 19:00 [1] 3.0 km (6:20 / km)
slept:7.5 shoes: Asics black

elliptical trainer 27:00 [2]

Unspecified 5:00 [1]

Monday Jul 4, 2016 #

running road/trails warm up/down 33:40 [1] 5.0 km (6:44 / km)
slept:8.0 shoes: Asics black

another hot (mid)-day in Cancun

running road/trails intervals 11:20 intensity: (6:00 @4) + (5:20 @5) 3.0 km (3:47 / km)
shoes: Asics black

6*500m ( w/500m jog in between)

Unspecified 15:00 [1]

canoe

Sunday Jul 3, 2016 #

running road/trails 51:00 intensity: (27:20 @1) + (23:40 @2) 9.0 km (5:40 / km)
slept:8.5 shoes: Asics black

picked up a bit the pace half way ( still high 30's)

Unspecified 8:00 [1]

swim- water close to 30°C

Saturday Jul 2, 2016 #

biking 1:00:00 [1]
slept:8.5

indoor. watching Italy_Germany

gym ex & stretching 15:00 [1]

Friday Jul 1, 2016 #

1 PM

running road/trails warm up/down 27:30 [1] 4.0 km (6:53 / km)
slept:8.0 shoes: Asics black

mid thirties
2 PM

running road/trails tempo 16:30 [4] 4.0 km (4:08 / km)
shoes: Asics black

4*1k(4.12,4.09,4.07,4.03)
8 PM

running road/trails 25:00 [1] 4.0 km (6:15 / km) +15m 6:08 / km
shoes: Asics black

evening run back to the hotel. still hot

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