Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending May 12, 2012:

	activity	#	time	miles		km		+m
	running road/trails	6	4:15:00	29.2	(8:44)	47.0	(5:26)	480
	orienteering	1	1:27:00	7.46	(11:40)	12.0	(7:15)	350
	Unspecified	1	20:00	1.24	(16:06)	2.0	(10:00)	20
	gym ex & stretching	1	4:00
	Total	7	6:06:00	37.9		61.0		850
averages - sleep:5.8

1:37

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Saturday May 12, 2012 #

running road/trails 1:15:00 12.5 km (6:00 / km) +170m 5:37 / km
slept:4.0 shoes: Adidas black*yellow

so only 4h of sleep after my shift, but need it to do this one. met Blair and did 3*1 loop at Monarch W (4.58,4.53,4.48) - 2 before heading to track and one after. good pace- surprisingly strong

running road/trails tempo 11:00 [5] 3.0 km (3:40 / km)

somewhere mid-way thru the run went to Res and did a pretty good 3k (3.33,3.40,3.36)= 10.50. some wind- not major ,and also Blair just start his speed training - so no much help there. good to have company though. Happy

C • Nice 2

Friday May 11, 2012 #

running road/trails 39:00 [3] 8.0 km (4:53 / km) +50m 4:44 / km
slept:5.5 shoes: Adidas black*yellow

to and from highland at a good pace. sleep 5+0.5

Thursday May 10, 2012 #

running road/trails 42:00 8.0 km (5:15 / km) +90m 4:58 / km
slept:6.0 shoes: Adidas black*yellow

include one loop in just under 19 min

gym ex & stretching 4:00 [1]

Wednesday May 9, 2012 #

running road/trails 47:00 9.0 km (5:13 / km) +70m 5:02 / km
slept:6.5 shoes: Adidas Green 11

Bechtel . 4*4 w/2min ( ~980 to 1010m). sleep 6+0.5

Tuesday May 8, 2012 #

Unspecified warm up/down 20:00 [1] 2.0 km (10:00 / km) +20m 9:31 / km
slept:6.5 (rest day) shoes: Adidas Green 11

at ARK KW- training -not sure what to call it. sleep 6+0.5

Monday May 7, 2012 #

running road/trails 31:00 5.5 km (5:38 / km) +60m 5:21 / km
slept:5.5 shoes: Adidas Kanadia

at Bechtel

Sunday May 6, 2012 #

running road/trails warm up/down 10:00 [1] 1.0 km (10:00 / km) +40m 8:20 / km
slept:6.5 shoes: Sally x-cross

orienteering race 1:27:00 **** 12.0 km (7:15 / km) +350m 6:20 / km
shoes: Spike S

west point long. had a good pace -nothing spectacular till 10, then increased it. misspunch 4. lost another 90 sec after that searching for the 'boulder with the right control' on that slope. did not lost motivation and actually went strong for the last half an hour. 31.30 from 10 to the end tying z-man for best split. another good training. drove home, slept 20 min and went for a long overnight shift

C • drive home 1

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