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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending Nov 5, 2007:

activity # timemileskm+m
  orienteering2 3:24:00 19.88(10:16) 32.0(6:23) 100028 /41c68%
  running road/trails5 2:02:00 13.36(9:08) 21.5(5:40) 90
  biking1 15:00
  gym ex & stretching2 8:00
  Unspecified1 4:00
  Total6 5:53:00 33.24 53.5 109028 /41c68%
averages - sleep:4.8 weight:1.8kg

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TuWeThFrSaSuMo

Monday Nov 5, 2007 #

biking (indoor) 15:00 [1]

gym ex & stretching 4:00 [1]
slept:5.0 weight:1.8kg (rest day)

Sunday Nov 4, 2007 #

running road/trails warm up/down 17:00 [2] 3.0 km (5:40 / km) +50m 5:14 / km
shoes: Olway

warm up & down for day 2. level 3 maybe 4 going toward start, and level 1 coming home

orienteering race 1:22:00 [4] **** 15.0 km (5:28 / km) +500m 4:41 / km
spiked:18/21c shoes: Olway

some 6 minutes combined of mistakes alltogether today. great pace for a good chunk , nice feeling to push whenever you want for how long you wnat. way better after yesterday fiasco. great run by Boris.

Day 2 Blue - Splits

Saturday Nov 3, 2007 #

running road/trails warm up/down 7:00 [1] 1.0 km (7:00 / km) +15m 6:31 / km
slept:4.5 shoes: Olway

after a long travel day on friday , woke up at 5.15 am to travel another 2 h to US champs days 1.not enough time for warming up or to get to the model map. i paid big for that

orienteering race 2:02:00 [4] **** 17.0 km (7:11 / km) +500m 6:15 / km
ahr:142 spiked:10/20c shoes: Olway

day 1. start early and the fact that last 2 month i was either planning events, mapping for events or running in areas well known ( maybe even updated some of those ). oh well this time the terrain and the map was ..unfamiliar , but took me 6-7 controls to understand that. (and about 24 minutes of mistakes ). despite that i lost about 20 at 1,2 and 4 , phisically i felt good all the way (with some level 5 at places ), managing several splits later in the course that i was proud of. still 28 and 27 minutes behind falcon and feet was a bit much for my taste

Unspecified 4:00 [1]

swimming late at nite at the hotel. kind of sore after today's hard effort

Day 1 Blue - Splits

Friday Nov 2, 2007 #

Event: US Champs
 

Thursday Nov 1, 2007 #

running road/trails warm up/down 24:00 [1] 4.0 km (6:00 / km)
shoes: Nike

Wednesday Oct 31, 2007 #

running road/trails warm up/down 23:00 [1] 4.0 km (5:45 / km) +10m 5:41 / km
(rest day) shoes: Nike

late in the evening. long hours at work , but had too many easy days lately

Tuesday Oct 30, 2007 #

running road/trails warm up/down 40:00 [1] 6.3 km (6:21 / km)
shoes: Nike

running road/trails intervals 11:00 [4] 3.2 km (3:26 / km) +15m 3:22 / km
shoes: Nike

3*ring road in Waterloo park (4.00, 3.38,3.25).that's it

gym ex & stretching 4:00 [1]

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