Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending Jul 22, 2017:

	activity	#	time	miles		km		+m
	running road/trails	5	2:41:00	15.66	(10:17)	25.2	(6:23)	575
	orienteering	2	1:53:00	8.57	(13:11)	13.8	(8:11)	500
	gym ex & stretching	3	20:00
	biking	1	15:00
	Total	7	5:09:00	24.23		39.0		1075
averages - sleep:7.7

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Saturday Jul 22, 2017 #

running road/trails 30:00 4.35 km (6:54 / km) +45m 6:33 / km
slept:6.0 shoes: Fila

at Wasaga trails

running road/trails tempo 20:00 [4] 4.15 km (4:49 / km) +100m 4:18 / km
slept:2.0 shoes: Fila

4*5 min ( just over one k each ). tired when started. slept 2 hrs late afternoon - recovering jetlag

Friday Jul 21, 2017 #

running road/trails warm up/down 7:00 [1] 0.7 km (10:00 / km) +40m 7:47 / km
slept:7.0 shoes: inov 8 _ 2015

orienteering race 1:10:00 **** 7.8 km (8:58 / km) +300m 7:32 / km
shoes: inov 8 _ 2015

ran M45 today , in order to catch the afternoon flight out of Cluj. sloppiness (not checking compass in couple of places) again 7-8 min . another good training in like plus 28-30 °C

Thursday Jul 20, 2017 #

running road/trails warm up/down 20:00 [1] 2.0 km (10:00 / km) +120m 7:42 / km
slept:7.0 shoes: inov 8 _ 2015

orienteering race 43:00 [4] *** 6.0 km (7:10 / km) +200m 6:09 / km
shoes: inov 8 _ 2015

middle dist at Rom Cup (ran M21). some 3-4 min of sloppiness on short legs. hot - like plus 30. decent race- decent result

Wednesday Jul 19, 2017 #

gym ex & stretching warm up/down 10:00 [1]
slept:8.0 (rest day)

Tuesday Jul 18, 2017 #

running road/trails 30:00 4.5 km (6:40 / km) +80m 6:07 / km
slept:12.0 shoes: Fila

still in Bogdana (Ro)- slept 12 hrs (!!!). if not wrong, last time i slept 12 was back in 2005 ( one night in Japan)

running road/trails tempo 14:00 [4] 3.0 km (4:40 / km) +40m 4:22 / km
shoes: Fila

7*2 min

gym ex & stretching 5:00 [1]

Monday Jul 17, 2017 #

running road/trails 40:00 6.5 km (6:09 / km) +150m 5:31 / km
slept:9.0 shoes: Fila

at my parents place ( Ro). w/Alin

gym ex & stretching 5:00 [1]

Sunday Jul 16, 2017 #

biking warm up/down 15:00 [1]
slept:3.0 (rest day)

Traveling day.missed a connection, delayed by 4 hrs

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