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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending May 10, 2010:

activity # timemileskm+m
  orienteering2 2:11:00 13.05(10:02) 21.0(6:14) 58024 /28c85%
  running road/trails4 1:40:00 11.5(8:42) 18.5(5:24) 205
  biking1 12:00
  gym ex & stretching2 10:00
  Total7 4:13:00 24.54 39.5 78524 /28c85%
averages - sleep:6.7

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TuWeThFrSaSuMo

Monday May 10, 2010 #

biking warm up/down 12:00 [1]
slept:8.5 (rest day)

Sunday May 9, 2010 #

running road/trails warm up/down 14:00 [1] 2.0 km (7:00 / km) +20m 6:40 / km
slept:8.5 shoes: VJ falcon

orienteering race 1:31:00 [4] ***** 14.0 km (6:30 / km) +380m 5:43 / km
spiked:24/28c shoes: VJ falcon

long WRE course.. start sloppy and slow- lost 2 min- at 1st control. then gradually got in a good pace .. got caught by Ross after the butterfly loop. faster pace after that but later added over 2 min mistakes - between 25 & 26..overall satisfied , better then last week ; thanks to Joe for a great course on a very nice terrain/map. definitely worth the trip..

Blue1 Day 2: Long - Splits

M-21+ Day 2: Long: Blue combined - Splits

Saturday May 8, 2010 #

Event: WCOC / US Team A-Meet/WRE
 

gym ex & stretching 5:00 [1]

10 AM

running road/trails warm up/down 14:00 [1] 2.0 km (7:00 / km) +20m 6:40 / km
shoes: VJ falcon

11 AM

orienteering race 40:00 [4] 7.0 km (5:43 / km) +200m 5:00 / km
slept:3.5 shoes: VJ falcon

WCOC - middle.. lack of sleep after a long travel. went to sleep at 3.45 am.. forgot some things at home, but the race itself went quite well.. missed 1.5min at 11, and about 30 sec at 8 -- slowish( and 1-2 small 10 sec.. in the first part ), on a rainy morning..finished 4th - 2 min behind Ross

Blue Day 1: Middle - Splits

Friday May 7, 2010 #

Note
slept:5.0 (rest day)

working thursday afternoon and friday morning to get on the 10h travel.. tired..just about same scenario as previous week. nice to compete in a terrain like that , and good crowd too.. but waaaay to far.

Wednesday May 5, 2010 #

running road/trails 42:00 [2] 7.5 km (5:36 / km) +95m 5:16 / km
slept:7.0 shoes: Salomon XT Wings

easy run w/Alin

gym ex & stretching 5:00 [1]

Tuesday May 4, 2010 #

running road/trails warm up/down 14:36 [2] 2.7 km (5:24 / km) +25m 5:10 / km
slept:7.5

running road/trails intervals 15:24 [5] 4.3 km (3:35 / km) +45m 3:24 / km

4*4 ( last one at 3.24-) quite good only 48h after the long at West Point

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