Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Mar 31, 2018:

	activity	#	time	miles		km		+m
	x-country skiing	10	12:08:00	86.06	(8:28)	138.5	(5:15)	1445
	running road/trails	12	8:12:00	49.71	(9:54)	80.0	(6:09)	1180
	biking	7	2:07:00
	gym ex & stretching	10	1:10:00
	elliptical trainer	3	50:00
	orienteering	1	40:00	4.97	(8:03)	8.0	(5:00)	70
	Total	28	25:07:00	140.74		226.5		2695
averages - sleep:6.7

2:45

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Saturday Mar 31, 2018 #

running road/trails 42:00 [1] 5.0 km (8:24 / km) +70m 7:51 / km
slept:6.0 shoes: Sally x-cross

wasaga -forest run, some easy orienteering , some just easy run.. split between run & orienteering

orienteering 40:00 [1] ** 8.0 km (5:00 / km) +70m 4:47 / km
slept:1.5 shoes: Sally x-cross

gym ex & stretching 4:00 [1]

Friday Mar 30, 2018 #

running road/trails 1:15:00 13.0 km (5:46 / km) +310m 5:09 / km
slept:7.0 shoes: salomon 2018 CHN

Monarch woods. Some tight rt calf. MT late in the afternoon

Wednesday Mar 28, 2018 #

running road/trails 27:00 4.25 km (6:21 / km) +110m 5:37 / km
slept:5.0 shoes: Fila

running road/trails tempo 19:00 [3] 3.75 km (5:04 / km) +100m 4:28 / km
shoes: Fila

at monarch woods (6.38,6.23,6.12) every 10 min.

Monday Mar 26, 2018 #

running road/trails 44:00 7.0 km (6:17 / km) +100m 5:52 / km
slept:5.5 shoes: Fila

woke up at 3 am- early shift

gym ex & stretching 6:00 [1]
slept:1.0

afternoon nap. also seen chiro today (dr.S)

Sunday Mar 25, 2018 #

1 PM

x-country skiing 2:01:00 [2] 28.0 km (4:19 / km) +240m 4:09 / km
slept:6.0 shoes: Fischer Ski

beautiful day at scenic caves

4 PM

x-country skiing 44:00 [1] 9.0 km (4:53 / km) +90m 4:39 / km
shoes: Fischer Ski

part 2. this one was more work , some enjoyment

Saturday Mar 24, 2018 #

running road/trails 1:25:00 12.0 km (7:05 / km) +200m 6:32 / km
slept:6.0 shoes: salomon 2018 CHN

at Columbia F. some 15min forest run, rest trails. less then 10% on (tossed) snow covered trails

Friday Mar 23, 2018 #

running road/trails 33:00 [2] 6.0 km (5:30 / km) +60m 5:14 / km
slept:5.0 shoes: Asics white 17

slept 4 h ( Val had medical appt)- napped another hour-and hen enjoyed the chilly sunshine

Thursday Mar 22, 2018 #

gym ex & stretching 8:00 [1]
slept:6.5

elliptical trainer 20:00 [1]

Wednesday Mar 21, 2018 #

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

looong hours at work - all week again

Tuesday Mar 20, 2018 #

gym ex & stretching 6:00 [1]
slept:6.5

biking warm up/down 10:00 [1]

running road/trails 20:00 4.0 km (5:00 / km) +20m 4:53 / km
shoes: Asics white 17

Monday Mar 19, 2018 #

gym ex & stretching 8:00 [1]
slept:6.0

running road/trails 29:00 6.0 km (4:50 / km) +40m 4:41 / km
shoes: Fila

Sunday Mar 18, 2018 #

x-country skiing 1:52:00 [1] 22.0 km (5:05 / km) +200m 4:52 / km
slept:6.5 shoes: Atomic skis

Scenic caves- spring conditions

Saturday Mar 17, 2018 #

elliptical trainer 15:00
slept:6.5

biking warm up/down 20:00 [1]

Friday Mar 16, 2018 #

biking warm up/down 18:00 [1]
slept:6.5

elliptical trainer 15:00 [1]

Thursday Mar 15, 2018 #

Note
slept:6.5 (rest day)

same as previous days. busy, sore throat,running nose

Wednesday Mar 14, 2018 #

gym ex & stretching 6:00 [1]
slept:6.5

biking warm up/down 24:00 [1]

Limited time available. Running nose, and sore throat

Tuesday Mar 13, 2018 #

Note
slept:6.5 (rest day)

similar to yesterday. sore throat, running nose, and 13 h work

Monday Mar 12, 2018 #

Note
slept:6.5 (rest day)

sore throat, busy and 12 hrs work

Sunday Mar 11, 2018 #

running road/trails 41:00 [1] 6.0 km (6:50 / km) +15m 6:45 / km
slept:5.5 shoes: Fila

Hespeler

Saturday Mar 10, 2018 #

x-country skiing 1:17:00 [1] 14.5 km (5:19 / km) +200m 4:58 / km
slept:7.5 shoes: Fischer Ski

x-country skiing race 27:00 [5] **** 6.0 km (4:30 / km) +110m 4:07 / km
shoes: Fischer Ski

open mixed relay. 2 * 2 legs ( ~3 km each). about 2.5-3 min mistakes on first loop.. 45 secs or so in the second one. great skiing conditions

Friday Mar 9, 2018 #

gym ex & stretching 8:00 [1]
slept:9.0

x-country skiing warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Atomic skis

x-country skiing race 1:41:00 [4] **** 18.5 km (5:28 / km) +360m 4:59 / km
shoes: Atomic skis

It looks like I mispunched.on the second loop. It was one of the best day for ski-o. Too bad . Disappointed. Great day for ski-o

Thursday Mar 8, 2018 #

x-country skiing 36:00 [1] 6.0 km (6:00 / km) +100m 5:32 / km
slept:9.0 shoes: Atomic skis

Easy skiing

gym ex & stretching 4:00 [1]

Wednesday Mar 7, 2018 #

running road/trails warm up/down 4:00 [1] 0.5 km (8:00 / km) +10m 7:16 / km
slept:9.0

Head ache thru the night. Just light by the morning

x-country skiing warm up/down 12:00 [1] 2.0 km (6:00 / km) +15m 5:47 / km
shoes: Fischer Ski

x-country skiing race 49:00 [4] **** 9.0 km (5:27 / km)
shoes: Fischer Ski

Day 2 at masters ski-o . 2 place - again. No match to the Norwegian winner. No wax today. Not sure was need it. Icy and fast. Minor mistake 45 secs, pass by control - not registered another 30-40 secs lost there. Satisfied

Tuesday Mar 6, 2018 #

biking warm up/down 5:00 [1]
slept:8.5

x-country skiing warm up/down 7:00 [1] 1.0 km (7:00 / km) +10m 6:40 / km
shoes: Fischer Ski

x-country skiing race 51:00 [4] **** 8.0 km (6:23 / km)
shoes: Fischer Ski

Ski-o middle. Day 1. Couple small mistakes (20-40 secs each). Quite tricky in the woods on small trails ( technically and skiing due to conditions ). Nice challenging course. End up second but like 6 min behind

Monday Mar 5, 2018 #

x-country skiing 51:00 *** 8.5 km (6:00 / km) +100m 5:40 / km
slept:8.0 shoes: Fischer Ski

Model day at masters ski-o. Nice little area.

Sunday Mar 4, 2018 #

Event: World Cup and World Masters SkiO Championships

x-country skiing 30:00 [3] *** 4.5 km (6:40 / km) +20m 6:31 / km
slept:6.5 shoes: Fischer Ski

At craftsbury , some ski-o , after a long drive

Saturday Mar 3, 2018 #

gym ex & stretching 10:00 [1]
slept:6.5

running road/trails 38:00 6.5 km (5:51 / km) +80m 5:30 / km
shoes: Asics 2015

sunny -around -2°C. 11 min on/off

Friday Mar 2, 2018 #

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

Thursday Mar 1, 2018 #

running road/trails 35:00 6.0 km (5:50 / km) +65m 5:32 / km
slept:6.0 shoes: Asics 2015

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