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

Training Log Archive: Nick

In the 31 days ending Aug 31, 2018:

activity # timemileskm+m
  running road/trails22 10:05:00 60.71 97.7 1120
  orienteering7 4:50:00 22.87(12:41) 36.8(7:53) 1090
  biking8 4:08:00
  gym ex & stretching9 1:02:00
  HT17 17:00
  Total34 20:22:00 83.57 134.5 2210
  [1-5]31 20:05:00
averages - sleep:6.4 weight:13kg

«»
1:27
0:00
» now
WeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday Aug 31, 2018 #

gym ex & stretching 8:00 [1]

HT 1:00 [0]

12 PM

biking 1:08:00 intensity: (8:00 @1) + (50:00 @2) + (10:00 @3)
slept:7.5

Past St Agatha and back
11 PM

biking warm up/down 10:00 [1]

Thursday Aug 30, 2018 #

running road/trails 13:00 intensity: (4:00 @4) + (9:00 @5) 3.0 km (4:20 / km) +75m 3:51 / km
shoes: Asics white 17

3 k at Monarch woods ( not enough time for more). start on W end. like 11.20 for 2 laps

HT 1:00 [0]

12 PM

running road/trails warm up/down 16:00 [2] 2.5 km (6:24 / km) +65m 5:40 / km
slept:7.0 shoes: Asics white 17

11 PM

biking warm up/down 22:00 [1]

Wednesday Aug 29, 2018 #

gym ex & stretching 5:00 [1]
slept:7.0

running road/trails 28:00 [2] 5.0 km (5:36 / km) +35m 5:25 / km
shoes: Fila

HT 1:00 [0]

Tuesday Aug 28, 2018 #

HT 1:00 [0]
slept:8.5

good night sleep. much need it

running road/trails warm up/down 24:00 intensity: (10:00 @1) + (14:00 @2) 3.6 km (6:40 / km) +40m 6:19 / km
shoes: adidas marathon 2012

running road/trails tempo 20:00 intensity: (10:00 @3) + (10:00 @4) 4.4 km (4:33 / km) +60m 4:15 / km
shoes: adidas marathon 2012

5*4 min , every 7 -westheights loop. temps- like 35°C

gym ex & stretching 8:00 [1]

Monday Aug 27, 2018 #

HT 1:00 [0]

biking 50:00 intensity: (40:00 @1) + (10:00 @2)
slept:5.0

13h work

Sunday Aug 26, 2018 #

gym ex & stretching 10:00 [1]
slept:5.0

back to work(10h) after great Yukon O-vacation

biking warm up/down 24:00 [1]

HT 1:00 [0]

Saturday Aug 25, 2018 #

gym ex & stretching 7:00 [1]
slept:7.0

Calgary

running road/trails 45:00 [1] 7.0 km (6:26 / km) +80m 6:05 / km
shoes: Asics white 17

Before heading to airport

Friday Aug 24, 2018 #

running road/trails warm up/down 17:00 [1] 2.5 km (6:48 / km) +50m 6:11 / km
slept:6.5 shoes: Spike S

orienteering race 34:00 [4] ***** 4.5 km (7:33 / km) +90m 6:52 / km
shoes: Spike S

Managed to screw up first 2 controls. Over 3 min total. But had a decent race after that. Rushed to the airport before watching final results. Great time overall this week in Yukon

Note

Thanks organizers and volunteers at NAOC/ COC . Had a great time exploring Yukon terrain

COC Middle - C-10 - Splits

Thursday Aug 23, 2018 #

running road/trails 8:00 intensity: (4:00 @1) + (4:00 @3) 1.0 km (8:00 / km) +35m 6:49 / km
slept:7.0 shoes: inov 8 _ 2015

orienteering race 1:08:00 [4] **** 8.5 km (8:00 / km) +250m 6:58 / km
shoes: inov 8 _ 2015

COC long. Missed about 5 min at 3rd control. Decent after that. Some more tourism in the afternoon. Seen an eagle, a bear and 2 foxes

gym ex & stretching 4:00 [1]


COC Long - C-9b - Splits

Wednesday Aug 22, 2018 #

Note
slept:6.5

Head ache most of the night. Hamstring not happy. Used the day for local tourism

Tuesday Aug 21, 2018 #

running road/trails warm up/down 16:00 [1] 2.5 km (6:24 / km) +15m 6:13 / km
slept:6.0 shoes: inov 8 _ 2015

orienteering race 18:00 intensity: (9:00 @4) + (9:00 @5) 3.0 km (6:00 / km) +40m 5:37 / km
shoes: inov 8 _ 2015

Not happy with how controls circles were drawn ( more then 2-3 courses). Lost 2-3 min on first part. Hamstring more painfull today. Great area, in my opinion course could slightly modified at start. Really enjoyed the area

NAOC Sprint - C-6b - Splits

Monday Aug 20, 2018 #

gym ex & stretching 4:00 [1]
slept:7.0

running road/trails warm up/down 6:00 [1] 1.0 km (6:00 / km) +10m 5:43 / km
slept:0.5 shoes: Salomon black/yellow Fin 18

Relay warmp up. So much fun . Left hamstring start to be painful. Following the race, end up at thakini hot springs for a relaxing time

orienteering race 16:00 [5] *** 2.5 km (6:24 / km) +50m 5:49 / km
shoes: Salomon black/yellow Fin 18

Nice , short course for the club relays. Had lots of fun. Unfortunately our second leg mispunched. Nice to be here

Relay - Advanced 3 - Splits

Sunday Aug 19, 2018 #

orienteering race 51:00 [4] ***** 5.0 km (10:12 / km) +210m 8:26 / km
slept:7.0 shoes: Salomon black/yellow Fin 18

Too many mistakes on the second half

running road/trails warm up/down 20:00 intensity: (14:00 @2) + (6:00 @4) 3.0 km (6:40 / km) +45m 6:12 / km
shoes: Salomon black/yellow Fin 18

gym ex & stretching 4:00 [1]


NAOC Middle & WRE - C-10 - Splits

Saturday Aug 18, 2018 #

running road/trails warm up/down 12:00 [2] 2.0 km (6:00 / km) +20m 5:43 / km
slept:6.5 shoes: Salomon black/yellow Fin 18

orienteering race 1:02:00 [4] 8.5 km (7:18 / km) +200m 6:32 / km
shoes: Salomon black/yellow Fin 18


NAOC Long & WRE - C-9b - Splits

Friday Aug 17, 2018 #

Event: NAOC 2018
 

Thursday Aug 16, 2018 #

biking warm up/down 10:00 [1]
slept:7.0 (rest day)

gym ex & stretching warm up/down 12:00 [1]

Wednesday Aug 15, 2018 #

HT 1:00 [0]
slept:6.0

running road/trails 24:00 intensity: (20:00 @1) + (4:00 @3) 4.0 km (6:00 / km) +25m 5:49 / km
shoes: Asics white 17

Tuesday Aug 14, 2018 #

running road/trails 24:00 intensity: (8:00 @1) + (16:00 @2) 4.0 km (6:00 / km) +10m 5:56 / km
slept:6.5 shoes: Asics white 17

While waiting for my mechanic

running road/trails intervals 16:00 intensity: (12:00 @4) + (4:00 @5) 4.0 km (4:00 / km) +10m 3:57 / km
shoes: Asics white 17

8*2 min

HT 1:00 [0]

Monday Aug 13, 2018 #

HT 1:00 [0]
slept:7.0

biking 34:00 [1]

Sunday Aug 12, 2018 #

running road/trails 47:00 intensity: (35:00 @1) + (12:00 @3) 8.0 km (5:53 / km) +85m 5:35 / km
slept:6.0 shoes: Asics white 17

HT 1:00 [0]
slept:1.5

Saturday Aug 11, 2018 #

running road/trails 1:02:00 intensity: (7:00 @1) + (32:00 @2) + (23:00 @4) 10.5 km (5:54 / km) +105m 5:37 / km
slept:6.0 shoes: adidas marathon 2012

Include some tempos (4,4,6,9)

Friday Aug 10, 2018 #

HT 1:00 [0]
slept:5.5

running road/trails 28:00 [2] 5.0 km (5:36 / km) +35m 5:25 / km
shoes: Asics white 17

the small westheights loop

Thursday Aug 9, 2018 #

HT 1:00 [0]
slept:5.0 (rest day)

also a MT today. Paul was cruel this time

Wednesday Aug 8, 2018 #

9 PM

running road/trails warm up/down 35:00 intensity: (15:00 @1) + (20:00 @2) 5.0 km (7:00 / km) +40m 6:44 / km
slept:5.0 shoes: adidas marathon 2012

running road/trails intervals 7:00 [5] 2.0 km (3:30 / km)
ahr:135 max:154 slept:0.5 shoes: adidas marathon 2012

5*400 @ res (87,86,86,83,80)
10 PM

HT 1:00 [0]

Tuesday Aug 7, 2018 #

9 PM

running road/trails 36:00 [2] +130m
slept:1.0 shoes: Fila

At 9 pm, humid like 34 C
10 PM

HT 1:00 [0]
slept:5.0

Monday Aug 6, 2018 #

running road/trails warm up/down 21:40 intensity: (5:40 @1) + (16:00 @2) 3.25 km (6:40 / km) +15m 6:31 / km
slept:4.5 shoes: Fila

running road/trails 18:20 [5] 4.25 km (4:19 / km) +55m 4:03 / km
slept:2.0 shoes: Fila

nap in the afternoon. westheights loop at very sustained pace

HT 1:00 [0]

Sunday Aug 5, 2018 #

running road/trails 22:00 intensity: (17:00 @2) + (5:00 @3) 4.0 km (5:30 / km) +30m 5:18 / km
slept:6.0 weight:13kg shoes: Asics white 17

Feeling like 40 Celsius. 10*30 secs

Saturday Aug 4, 2018 #

HT 1:00 [0]
slept:5.5

biking 30:00 intensity: (5:00 @1) + (20:00 @2) + (5:00 @3)
slept:0.5

worth 10.7 k. to petersburg and back.

Friday Aug 3, 2018 #

running road/trails 30:00 [2] 5.0 km (6:00 / km) +35m 5:48 / km
slept:5.5 shoes: adidas marathon 2012

short westheights loop

HT 1:00 [0]
slept:0.5

Thursday Aug 2, 2018 #

Note
slept:5.5

MT.. and busy

Wednesday Aug 1, 2018 #

running road/trails warm up/down 9:00 [1] 1.2 km (7:30 / km) +15m 7:04 / km
slept:0.5 shoes: salomon 2018 CHN

orienteering 41:00 [2] ** 4.8 km (8:32 / km) +250m 6:47 / km
slept:4.5 shoes: salomon 2018 CHN

stars training at Columbia.hills and bearings. easy technical for me, cause i know the area pretty well

« Earlier | Later »