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Training Log: Nick

In the last 7 days:

activity # timemileskm+m
  orienteering3 1:48:00 9.79(11:02) 15.75(6:51) 280
  Unspecified4 1:15:00 3.36 5.4 140
  running road/trails3 29:00 2.27(12:47) 3.65(7:57) 75
  gym ex & stretching2 14:00
  Total5 3:46:00 15.41 24.8 495
averages - sleep:7.1
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FrSaSuMoTuWeTh

Wednesday Apr 26 #

Unspecified 18:00 [1] 1.5 km (12:00 / km) +25m 11:05 / km
slept:7.0

orienteering warm up/down 15:00 [1] *** 1.5 km (10:00 / km) +30m 9:05 / km
shoes: inov 8 _ 2015

running road/trails warm up/down 8:00 [1] 1.0 km (8:00 / km) +20m 7:16 / km
shoes: inov 8 _ 2015

gym ex & stretching warm up/down 4:00 [1]

orienteering race 52:00 [4] *** 7.8 km (6:40 / km) +170m 6:01 / km
shoes: inov 8 _ 2015

Long quali 1. Had a pretty good race overall. Lost 15-20 seconds in like 4 places, and a 2 min on a short leg. End up in some tall grass. Was just 40 seconds behind leading time before those 2 min
The worst thing is that I felt a pulled hamstring muscle with like a 0.5k to go. Same left leg.limping with pain from there. Not sure what I can do tomorrow. Just a bit over 5 min above winners time. Very good considering my last few months of training. But that hamstring...

Tuesday Apr 25 #

Unspecified 24:00 [1] 2.0 km (12:00 / km) +40m 10:55 / km
slept:7.5 shoes: Asics white 17

Hiking NZ

gym ex & stretching 10:00 [1]

Combined

Monday Apr 24 #

running road/trails warm up/down 11:00 [1] 1.3 km (8:28 / km) +30m 7:35 / km
slept:8.0 shoes: Asics white 17

orienteering race 21:00 [4] *** 3.3 km (6:22 / km) +40m 6:00 / km
shoes: Asics white 17

WMOC final sprint. Cool sprint setting in auckland. Started within a park, some portions on city, and end up at university. Had a good start/flow first 12 min or so, only losing few seconds in technicalities. But managed to get distracted after running through tunnel.almost 2min lost at very next control and easily added 1 min within another 3 controls. Finished somewhat disappointed, to find out that I mispunched control #3 in the park. Knee, muscle around knee hurting at warm up and after the race, but didn't have time to think about during. Val had a great run and won the B final rather easy

Unspecified 25:00 [1] 1.9 km (13:09 / km) +75m 10:59 / km
shoes: Asics white 17

Hiking

Sunday Apr 23 #

running road/trails warm up/down 10:00 [1] 1.35 km (7:24 / km) +25m 6:47 / km
shoes: Asics white 17

Warm up for sprint quali. Arrived at 7 am, nap like 20/30 min and ready to go around 1 pm.

orienteering race 20:00 [4] *** 3.15 km (6:21 / km) +40m 5:58 / km
shoes: Asics white 17

Managed to run at a good pace(for time being). Had 2-3 small mast the feature mistakes. Had 2 long legs on second part of the race where I was hesitant for the route, but overall pleased. Managed to squeeze a qualifying time

Saturday Apr 22 #

Note
slept:6.5 (rest day)

The day I never had. Flying to NZ

Friday Apr 21 #

Unspecified 8:00 [1]
slept:6.5

Left toronto with a 2 hrs delay. Missed connection in Houston, so since have 23 hrs of wait, the pool at the hotel and the plus 29 celsius will make it ok. At least. Since saturday will be in the air, will only have few hours between flight arrival and sprint quali. Not that I can run, forget about sprinting

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