Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending Apr 20, 2013:

	activity	#	time	miles		km		+m
	running road/trails	5	4:26:00	26.1	(10:12)	42.0	(6:20)	495
	orienteering	1	30:00	2.49	(12:04)	4.0	(7:30)	50
	biking	1	30:00
	gym ex & stretching	2	12:00
	Total	6	5:38:00	28.58		46.0		545
averages - sleep:6.7

2:01

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» now

Saturday Apr 20, 2013 #

Note
slept:5.0 (rest day)

Friday Apr 19, 2013 #

biking warm up/down 30:00 [1]
slept:6.5 (rest day)

night shift to blame for some head ache today

Thursday Apr 18, 2013 #

running road/trails 36:00 6.5 km (5:32 / km) +75m 5:14 / km
slept:7.0 shoes: adidas kanadia 2012

westheights loop w/ 4*90" fit in. sleep 6+1

gym ex & stretching 6:00 [1]

Wednesday Apr 17, 2013 #

running road/trails 50:00 7.75 km (6:27 / km) +42m 6:17 / km
slept:6.0 shoes: adidas kanadia 2012

warm up installing ribbons for Stars training, did the street/park-o at a bit of a higher pace, and cool down after the test loop

running road/trails tempo 5:00 [5] 1.25 km (4:00 / km) +33m 3:32 / km
shoes: adidas kanadia 2012

test loop at Monarch woods. under 5 min ( 4.49)- pleasantly surprised. then stayed pleasantly surprised seeing Mrs Tiny finishing at 5 something. must be the flashy looking shoes

Tuesday Apr 16, 2013 #

running road/trails 40:00 6.0 km (6:40 / km) +100m 6:09 / km
slept:6.5 shoes: the other sally x-cross

pre ARK run, plus bits during ARK coaching sessions. sleep 6+0.5

Monday Apr 15, 2013 #

running road/trails warm up/down 25:30 4.25 km (6:00 / km) +35m 5:46 / km
slept:7.0 shoes: adidas kanadia 2012

sleep 5.45+1.15 before heading into work

running road/trails tempo 18:30 [4] 4.25 km (4:21 / km) +50m 4:07 / km
shoes: adidas kanadia 2012

on the loop. close to plus 20°C @ 5pm

gym ex & stretching 6:00 [1]

Sunday Apr 14, 2013 #

running road/trails 1:31:00 [3] 12.0 km (7:35 / km) +160m 7:07 / km
slept:9.0 shoes: the other sally x-cross

testing of knee for next weekend. leisure pace w/team-mate

orienteering 30:00 [2] ** 4.0 km (7:30 / km) +50m 7:04 / km
shoes: the other sally x-cross

the navigation portion of the training

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