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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending Oct 14, 2014:

activity # timemileskm+m
  orienteering3 2:17:00 13.36(10:15) 21.5(6:22) 250
  running road/trails4 1:07:00 6.71(9:59) 10.8(6:12) 140
  Unspecified1 50:00 3.11(16:06) 5.0(10:00) 80
  biking1 27:00
  Total6 4:41:00 23.18 37.3 470
averages - sleep:7

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WeThFrSaSuMoTu

Tuesday Oct 14, 2014 #

Unspecified warm up/down 50:00 [1] 5.0 km (10:00 / km) +80m 9:16 / km
slept:7.5 shoes: adidas kanadia 2012

aprox 2h street/park mapping.

Monday Oct 13, 2014 #

running road/trails warm up/down 12:00 [1] 1.8 km (6:40 / km) +10m 6:29 / km
slept:7.0 shoes: Asics Gel-contend

orienteering race 17:00 intensity: (4:00 @4) + (13:00 @5) *** 6.0 km (2:50 / km) +25m 2:47 / km
shoes: Asics Gel-contend

NAOC sprint.. start running fast after 3-4 controls.. lost ( speed wise) about 30 sec by then )..no errors.. unless i pick and look hard for 5-8 sec..2nd NA

Sprint - Course 5b - Splits

Sunday Oct 12, 2014 #

running road/trails warm up/down 15:00 intensity: (5:00 @1) + (10:00 @2) 2.0 km (7:30 / km) +15m 7:14 / km
slept:7.0 shoes: Spike S

orienteering 1:20:00 intensity: (5:00 @2) + (40:00 @3) + (20:00 @4) + (15:00 @5) ***** 9.5 km (8:25 / km) +125m 7:54 / km
shoes: Spike S

huge error on the way to 2. for 4-5 min i was looking for 3, and then corrected, and got 2. left 2 (blame it on the scale 1:15k hard to read lots on that map), arrived within5 m from 3- didn't see the flag and lost another 5 min there.maybe 12-14 min lost altogether. no nerve till map exchange.. left one layer of clothing there, and start moving, and get a decent race to the end. 2nd NA on the M35 categ. not happy ( with my race , not the standings)

Long - Course 9 - Splits

Saturday Oct 11, 2014 #

orienteering 40:00 intensity: (5:00 @3) + (20:00 @4) + (15:00 @5) ***** 6.0 km (6:40 / km) +100m 6:09 / km
slept:7.0 shoes: VJ Supra

NAOC _ M21E middle dist.. one bigger error ( 6 to 7 )- lost like 3 min there.. left the control without using my compass. lost maybe another 2 min thru the course

running road/trails warm up/down 14:00 [2] 2.0 km (7:00 / km) +10m 6:50 / km


Middle - Course 10 - Splits

Friday Oct 10, 2014 #

Event: NAOC2014 (North American Champs/Ottawa O-Fest)
 

Note
slept:5.5 (rest day)

travel day to Ottawa

Thursday Oct 9, 2014 #

running road/trails 26:00 intensity: (12:00 @2) + (14:00 @4) 5.0 km (5:12 / km) +105m 4:42 / km
slept:7.0 shoes: Asics Gel-contend

Wednesday Oct 8, 2014 #

biking warm up/down 27:00 [1]
slept:8.0 (rest day)

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