Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Jan 31, 2020:

	activity	#	time	miles		km		+m
	x-country skiing	17	14:57:00	103.15	(8:42)	166.0	(5:24)	1895
	running road/trails	12	7:21:00	42.87	(10:17)	69.0	(6:23)	915
	biking	9	7:16:00
	gym ex & stretching	10	1:10:00
	Unspecified	2	17:00	0.62		1.0		90
	HT	14	14:00
	Total	38	31:15:00	146.64		236.0		2900
	[1-5]	37	31:01:00
averages - sleep:6.5 rhr:50

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Friday Jan 31, 2020 #

gym ex & stretching warm up/down 5:00 [1]
slept:6.5

biking warm up/down 10:00 [1]

running road/trails warm up/down 16:00 [2] 2.5 km (6:24 / km) +20m 6:09 / km
shoes: Saucony everide 10 G/Yellow

running road/trails intervals 8:00 [5] 2.0 km (4:00 / km) +25m 3:46 / km
max:150 shoes: Saucony everide 10 G/Yellow

2*1k ( 4.14, 4.04)

HT 1:00 [0]

Thursday Jan 30, 2020 #

HT 1:00 [0]

biking warm up/down 40:00 [1]
slept:7.0

gym ex & stretching warm up/down 5:00 [1]

Wednesday Jan 29, 2020 #

gym ex & stretching 12:00 [1]
slept:6.5

biking warm up/down 25:00 [1]

Tuesday Jan 28, 2020 #

running road/trails 39:00 6.0 km (6:30 / km) +115m 5:56 / km
slept:6.5 shoes: VJ falcon

Monarch w.

gym ex & stretching warm up/down 7:00 [1]

HT 1:00 [0]

Monday Jan 27, 2020 #

x-country skiing 55:00 [1] 8.0 km (6:53 / km) +60m 6:38 / km
slept:6.0 shoes: M_F mixed skis

schneider

running road/trails 18:00 [2] 3.0 km (6:00 / km) +20m 5:48 / km

Sunday Jan 26, 2020 #

gym ex & stretching 12:00 [1]
slept:6.0

biking 52:00 [1]
slept:1.0

got a nap after work- and then stayed indoor

HT 1:00 [0]
slept:1.0

Saturday Jan 25, 2020 #

gym ex & stretching 4:00 [1]
slept:6.0

running road/trails 47:00 [3] 7.0 km (6:43 / km) +85m 6:20 / km
slept:1.0 shoes: Saucony everide 10 G/Yellow

past Petersburg

running road/trails tempo 33:00 [4] 7.0 km (4:43 / km) +45m 4:34 / km
ahr:140 shoes: Saucony everide 10 G/Yellow

2*3k (4.57,4.56,4.43-4.42,4.43,4.26)and a 1k (4.16). dark last half..plus 1°C

HT 1:00 [0]

Friday Jan 24, 2020 #

gym ex & stretching 7:00 [1]
slept:6.0

biking 1:43:00 [1]

HT 1:00 [0]

Thursday Jan 23, 2020 #

x-country skiing 31:00 [1] 5.0 km (6:12 / km) +45m 5:56 / km
shoes: Fischer Ski

Wednesday Jan 22, 2020 #

HT 1:00 [0]
slept:5.5 (rest day)

looong travel day

Tuesday Jan 21, 2020 #

running road/trails 44:00 [2] 6.0 km (7:20 / km) +120m 6:40 / km
slept:7.0

Bogdana SJ

Monday Jan 20, 2020 #

running road/trails 59:00 9.0 km (6:33 / km) +180m 5:58 / km
slept:4.0

Bogdana

Sunday Jan 19, 2020 #

x-country skiing warm up/down 6:00 [1] 1.0 km (6:00 / km) +10m 5:43 / km
slept:5.5 shoes: Fischer Ski

x-country skiing race 54:00 [4] 7.5 km (7:12 / km) +220m 6:17 / km
shoes: Fischer Ski

Middle distance _ I like way better today's course setting, even if included a very steep_ up and down somewhere mid_course. Overall had a great 5 days ( mostly great the other days skiing ). Event alright _ too steep in many areas not only for my liking but lots of others too

Saturday Jan 18, 2020 #

gym ex & stretching warm up/down 7:00 [1]
slept:7.0

x-country skiing 1:06:00 [2] 13.0 km (5:05 / km) +100m 4:53 / km
shoes: Fischer Ski

Some 10 cm snow last 12 hrs . Slower pace , however another great day to be outdoors

Friday Jan 17, 2020 #

11 AM

x-country skiing warm up/down 7:00 [1] 1.0 km (7:00 / km) +10m 6:40 / km
slept:6.0 shoes: Fischer Ski

12 PM

x-country skiing race 1:09:00 *** 10.0 km (6:54 / km) +300m 6:00 / km
shoes: Fischer Ski

Ski_o long dist. Nice area _ in general, however not pleased with course setting, and a quarter of terrain/trails they choose. Had fun overall, but I would rate ' acceptable' course, way less than it could be accomplished in this area, and snow conditions

2 PM

x-country skiing warm up/down 17:00 [1] 3.5 km (4:51 / km) +50m 4:32 / km
shoes: Fischer Ski

From arena to seefeld. After the race. Lovely

3 PM

running road/trails warm up/down 4:00 [1] 0.5 km (8:00 / km)

Easy run to get the car

5 PM

x-country skiing 56:00 [2] 14.0 km (4:00 / km) +60m 3:55 / km
slept:0.5 shoes: Atomic skis

After a short nap_ had the most enjoyable part of the day. Excellent trails near acco

Thursday Jan 16, 2020 #

1 PM

x-country skiing 51:00 [2] 10.0 km (5:06 / km) +150m 4:45 / km
slept:7.0 shoes: Atomic skis

Enjoyable trails, perfect weather, pleasant ski with Val. Many pics opportunities

Wednesday Jan 15, 2020 #

8 AM

running road/trails warm up/down 4:00 [1] 0.5 km (8:00 / km)
slept:6.5

Woke up half way thru the night. Had an Advil and slept another 3hrs

9 AM

x-country skiing 31:00 [2] 7.5 km (4:08 / km) +25m 4:04 / km
rhr:50 shoes: Atomic skis

Leutasch. Heaven for x_country skiing. Before sprint world masters

2 PM

Unspecified warm up/down 13:00 [2] 1.0 km (13:00 / km) +90m 8:58 / km

Fast hike towards the start

3 PM

x-country skiing race 36:00 *** 5.5 km (6:33 / km) +110m 5:57 / km
shoes: Atomic skis

Masters ski-o. Aye,aye,aye_ crazy trails, steep,occasionally deep snow. Didn't enjoy first third of the race.period. Then had some fun . Still some steep parts. Definitely need specific type of training in this type of terrain_ and be just crazy.

5 PM

x-country skiing 37:00 [2] 9.0 km (4:07 / km) +25m 4:03 / km
shoes: Fischer Ski

Enjoying more the trails nearby

Tuesday Jan 14, 2020 #

x-country skiing warm up/down 15:00 [2] 2.0 km (7:30 / km) +20m 7:09 / km
slept:4.0 (rest day) shoes: Fischer Ski

Travel day ( sleep combined ). Model event at world masters. Terrible head ache that lasted like 24 hrs

Monday Jan 13, 2020 #

Event: World Masters Ski Orienteering Championships 2020

biking warm up/down 17:00 [1]
slept:5.0

travel eve

gym ex & stretching warm up/down 5:00 [1]

Sunday Jan 12, 2020 #

running road/trails 46:00 6.5 km (7:05 / km) +100m 6:34 / km
slept:6.5 shoes: Salomon snow cross H

hydrocut W w/Val.. include 12*min

HT 1:00 [0]

Saturday Jan 11, 2020 #

biking 55:00
slept:7.5

include 4*90 secs intense

HT 1:00 [0]

Friday Jan 10, 2020 #

biking 34:00 [1]
slept:7.0

a 12 min before and a 24 min after work.more like another day off

Thursday Jan 9, 2020 #

Note
slept:6.5 (rest day)

Busy day

Wednesday Jan 8, 2020 #

x-country skiing 32:00 [2] 4.5 km (7:07 / km) +35m 6:51 / km
slept:7.5 shoes: M_F mixed skis

A bit more snow. Back to Schneider. Not enough time

HT 1:00 [0]

Tuesday Jan 7, 2020 #

x-country skiing 34:00 [1] 5.0 km (6:48 / km) +15m 6:42 / km
slept:6.0 shoes: M_F mixed skis

Head ache day. Schneider

Monday Jan 6, 2020 #

running road/trails 38:00 [2] 5.0 km (7:36 / km) +85m 7:00 / km
slept:8.0 shoes: Inov8 RockL red

hydrocut.. tossed snow. quite pretty

HT 1:00 [0]

Sunday Jan 5, 2020 #

x-country skiing 2:46:00 33.0 km (5:02 / km) +380m 4:45 / km
slept:6.5 shoes: Fischer Ski

good session at scenic. did a 2*2k in there too ( when of them with Scott W- he can fly).

Unspecified 4:00 [1]

HT 1:00 [0]

Saturday Jan 4, 2020 #

biking 1:40:00
slept:6.0

while watching 2 episodes

HT 1:00 [0]
slept:0.5

Friday Jan 3, 2020 #

running road/trails 29:00 4.0 km (7:15 / km) +40m 6:54 / km
slept:6.5 shoes: Inov8 RockL red

thru monarch woods- to res

running road/trails intervals 12:00 3.0 km (4:00 / km)
max:165 shoes: Inov8 RockL red

interesting enough- max HR went to 165 - AFTER - my last repeat (3*800-3.17,3.15,3.11 and a 600m -2.17). stopped at 152-154 at the end of each repeat. hmm ?

Thursday Jan 2, 2020 #

running road/trails 34:00 [2] 5.0 km (6:48 / km) +60m 6:25 / km
slept:8.0 shoes: Inov8 RockL red

Thin layer of tossed snow. Pleasant temps

running road/trails tempo 10:00 [3] 2.0 km (5:00 / km) +20m 4:46 / km
max:136 shoes: Inov8 RockL red

2*1k ( 5.00 and 4.44)

gym ex & stretching warm up/down 6:00 [1]

Wednesday Jan 1, 2020 #

x-country skiing 2:14:00 26.5 km (5:03 / km) +280m 4:48 / km
slept:6.0 shoes: Fischer Ski

start the year right- @ Highlands. include in the second part 3*2k at higher pace

HT 1:00 [0]

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