Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending Aug 13, 2011:

	activity	#	time	miles		km		+m
	running road/trails	6	4:43:00	31.38	(9:01)	50.5	(5:36)	635
	orienteering	1	1:42:00	9.32	(10:57)	15.0	(6:48)	350
	Unspecified	1	35:00	0.93	(37:33)	1.5	(23:20)
	gym ex & stretching	3	13:00
	biking	1	10:00
	Total	8	7:23:00	41.63		67.0		985
averages - sleep:6.6

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Saturday Aug 13, 2011 #

running road/trails 1:01:00 [2] 9.5 km (6:25 / km) +60m 6:13 / km
slept:7.5 shoes: Adidas Green 11

@ Pinery after following the long qual from WOC.

running road/trails tempo 36:00 8.0 km (4:30 / km) +40m 4:23 / km
ahr:140 max:151 shoes: Adidas Green 11

3*8min w/Michael, and then a progressive one of 12 min. reached max HR on the last 2 min there. good stuff

gym ex & stretching 4:00 [1]

Friday Aug 12, 2011 #

biking warm up/down 10:00 [1]
slept:6.0 (rest day)

Thursday Aug 11, 2011 #

running road/trails 50:00 9.0 km (5:33 / km) +85m 5:18 / km
ahr:116 max:150 slept:6.0 shoes: Adidas black*yellow

loop done in 17.51

gym ex & stretching 4:00 [1]

Wednesday Aug 10, 2011 #

running road/trails 1:15:00 14.0 km (5:21 / km) +330m 4:48 / km
slept:6.0 shoes: Adidas Green 11

Stars training tonite turned into some tempo repeat runs at Monarch woods. 6*1 lap at comfort zone 4---5.42,5.17,5.24,5.42,5.31,5.00 - myself, Mick and Blair taking turns in leading the tempo.. 'interesting' i would say. good training

Tuesday Aug 9, 2011 #

7 PM

Unspecified 35:00 [1] 1.5 km (23:20 / km)
slept:6.0 shoes: Adidas Green 11

map updates. double the time spent there- but as usual only half counted

8 PM

running road/trails warm up/down 16:00 [2] 2.5 km (6:24 / km) +40m 5:56 / km
shoes: Adidas Green 11

managed to fit a short run after map updates

Monday Aug 8, 2011 #

running road/trails 41:00 [2] 7.0 km (5:51 / km) +80m 5:32 / km
slept:6.0 shoes: Adidas Green 11

evening run. nice shoes

gym ex & stretching 5:00 [1]

Sunday Aug 7, 2011 #

running road/trails warm up/down 4:00 [1] 0.5 km (8:00 / km)
slept:8.5 shoes: Inov 8

orienteering race 1:42:00 *** 15.0 km (6:48 / km) +350m 6:05 / km
ahr:131 max:157

long distance event. really sloppy start of the race- lost about 6-7 minutes in the first 11 controls.. start pushing a bit after being caught by runit and had several good splits, then 1 biggish booble , then some controls at my brother's pace- which was nice -- for a change. then dropped like 2 min at the control near the edge of the map. unsure why. picked up the pace and had a pretty good last 3rd of the race-- or almost..up and down, but glad that i was able to motivate myself till the end

Long - Blue - Splits

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