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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending Jul 29, 2019:

activity # timemileskm+m
  orienteering3 2:59:00 11.18(16:00) 18.0(9:57) 490
  biking3 2:04:00
  eliptical trainer1 52:00
  Unspecified3 47:00 2.8(16:49) 4.5(10:27) 70
  gym ex & stretching3 23:00
  HT2 2:00
  Total7 7:07:00 13.98 22.5 560
  [1-5]7 7:05:00
averages - sleep:5.9

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Monday Jul 29, 2019 #

biking warm up/down 40:00 [1]
slept:5.5

Sunday Jul 28, 2019 #

Unspecified warm up/down 14:00 [1] 1.5 km (9:20 / km) +15m 8:53 / km
slept:7.0 shoes: Salomon black/yellow Fin 18

my warm up

gym ex & stretching warm up/down 5:00 [1]

orienteering race 1:43:00 intensity: (13:00 @1) + (40:00 @2) + (25:00 @3) + (25:00 @4) **** 9.0 km (11:27 / km) +280m 9:54 / km
shoes: Salomon black/yellow Fin 18

long COC..a simple mistake on the way to 4 cost me like 3-4 min.. tired ( lack of fitness this year) after like 40 min mark. managed to get some energy and some mind to the task last 2 k , and survive another race with couple min win. Happy that i wasn't limping after the races

HT 1:00 [0]

Saturday Jul 27, 2019 #

Unspecified warm up/down 17:00 [1] 1.5 km (11:20 / km) +40m 10:00 / km
slept:7.0 shoes: Spike S

gym ex & stretching warm up/down 8:00 [1]
slept:0.5

orienteering race 53:00 intensity: (10:00 @2) + (28:00 @3) + (15:00 @4) ***** 4.5 km (11:47 / km) +170m 9:54 / km
shoes: Spike S

COC middle _ spent like 6 min extra going to 7, not bad otherwise. Still slower pace than I want . Due to my feet injuries _ I am pleased that actually I finished the race, with less pain than predicted

Friday Jul 26, 2019 #

Unspecified warm up/down 16:00 [1] 1.5 km (10:40 / km) +15m 10:10 / km
slept:2.5 shoes: Saucony everide 10 G/Yellow

Fast walk, some jog as warm up for COC Sprint.( worked till 3 am and drove to Montreal to be arrive in time for Sprint)

orienteering race 23:00 [4] 4.5 km (5:07 / km) +40m 4:54 / km
slept:1.5 shoes: Saucony everide 10 G/Yellow

Actually I was able to run at my decent pace. Less then 45 seconds bubbles. Will see if my heel will tolerate the pain tomorrow. Got a silver medal

Thursday Jul 25, 2019 #

biking warm up/down 22:00 [1]
slept:7.0

Wednesday Jul 24, 2019 #

biking 1:02:00 [1]
slept:4.5

to highlands h. and back.. twice !! :(

Tuesday Jul 23, 2019 #

gym ex & stretching 10:00 [1]
slept:6.0

eliptical trainer 52:00 intensity: (32:00 @1) + (20:00 @2)

include 5*4min at lev 2

HT 1:00 [0]

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