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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending Aug 17, 2015:

activity # timemileskm+m
  orienteering3 1:51:00 8.39(13:14) 13.5(8:13) 315
  running road/trails3 1:20:00 8.7(9:12) 14.0(5:43) 160
  biking1 15:00
  Unspecified1 12:00 0.62(19:19) 1.0(12:00) 50
  gym ex & stretching1 5:00
  Total6 3:43:00 17.71 28.5 525
averages - sleep:7.2

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Monday Aug 17, 2015 #

running road/trails warm up/down 4:00 [1] 0.5 km (8:00 / km)
slept:7.0 shoes: Spike S

orienteering race 15:00 [4] ** 2.5 km (6:00 / km) +20m 5:46 / km
shoes: Spike S

Sprint on the ocean floor at Hopewell Rocks. Super cool.. and muddy. Had a good time there

Unspecified 12:00 [1] 1.0 km (12:00 / km) +50m 9:36 / km
shoes: Asics 2015

Had a nice walk in Moncton, noon hours and 30 Celsius. Later in the eve had great hike w/Val in Truro (NS). Nice park, nice views. Great scenery. Only counted the 'going in to the falls " portion, since HR went high enough to count as exercise.

Sunday Aug 16, 2015 #

Event: ONB COC2015: Middle Distance, Hillsborough, NB
 

orienteering warm up/down 15:00 [1] *** 1.5 km (10:00 / km) +35m 8:57 / km
slept:7.0 shoes: Spike S

orienteering race 47:00 [4] **** 5.5 km (8:33 / km) +200m 7:14 / km
shoes: Spike S

COC Middle. Start out pretty well, but near 2 rolled over slightly my right ankle. Minor hesitation on the way to 6( maybe 30 secs) . Not best route to 8 (went left through a tough terrain_lost another 30 seconds. Thru edge of green towards 11(40 secs). By now my glasses fogged pretty well, lots of water (sweat on magnifier, my eyes, lost 2 min at 12. Another 1min at 18, and lots of stop/go try to read the map, at this time was almost guessing..but kept mistakes to minimal, and end up with a silver medal. I could not match Damian's speed _ good pace shown there, .super technical terrain. Proudly taking the silver ( not sure I should run M21 E anymore.. )
C • Congrats!! 3

Middle 10 - Splits

Saturday Aug 15, 2015 #

orienteering 34:00 intensity: (17:00 @1) + (17:00 @2) **** 4.0 km (8:30 / km) +60m 7:54 / km
slept:7.0 shoes: inov 8 _ 2015

Model map at COC. Tough terrain, hard to read map, lots of details. Rusty

Friday Aug 14, 2015 #

Event: 2015 Canadian Orienteering Championships
 

Note
slept:7.5 (rest day)

Thursday Aug 13, 2015 #

running road/trails 32:00 [3] 5.5 km (5:49 / km) +75m 5:27 / km
slept:7.0 shoes: Asics Gel-contend

at hydrocut west

Wednesday Aug 12, 2015 #

gym ex & stretching 5:00 [1]
slept:7.5

biking warm up/down 15:00 [1]
(rest day)

Tuesday Aug 11, 2015 #

running road/trails 37:25 intensity: (22:25 @2) + (15:00 @3) 6.0 km (6:14 / km) +85m 5:49 / km
slept:7.5 shoes: adidas marathon 2012

running road/trails intervals 6:35 [5] 2.0 km (3:18 / km)
max:160 shoes: adidas marathon 2012

5*400 (78,80,79,80,77)

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