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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending Nov 25:

activity # timemileskm+m
  running road/trails4 2:24:00 13.98(10:18) 22.5(6:24) 415
  eliptical trainer2 1:05:00
  orienteering1 37:00 3.42(10:50) 5.5(6:44) 100
  biking2 35:00
  gym ex & stretching3 30:00
  Total7 5:11:00 17.4 28.0 515
averages - sleep:6.4

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Saturday Nov 25 #

running road/trails warm up/down 8:00 [1] 1.0 km (8:00 / km) +15m 7:27 / km
slept:5.0 shoes: VJ falcon

orienteering 37:00 [3] 5.5 km (6:44 / km) +100m 6:10 / km
shoes: VJ falcon

ran last week Ocup at lev3 speed ( i wouldn't try faster due to my injuries). 36.35 my non-official time. my hamstring recovery is a long process

Friday Nov 24 #

running road/trails 42:00 [2] 7.0 km (6:00 / km) +110m 5:34 / km
slept:6.0 shoes: Fila

hydrocut . almost dark last 15 min.. plus 7°C

Thursday Nov 23 #

running road/trails 48:00 intensity: (5:00 @1) + (30:00 @2) + (13:00 @3) 8.0 km (6:00 / km) +190m 5:22 / km
slept:6.5 shoes: Asics white 17

night run at monarch. 2 separate loops at about lev 3 (6.40, 6.30)

gym ex & stretching 8:00 [1]

Wednesday Nov 22 #

biking warm up/down 15:00 [1]
slept:7.0

eliptical trainer 30:00 [1]

Tuesday Nov 21 #

running road/trails 46:00 [1] 6.5 km (7:05 / km) +100m 6:34 / km
slept:7.0 shoes: Fila

hydrocut w

gym ex & stretching 10:00 [1]

Monday Nov 20 #

biking warm up/down 20:00 [1]
slept:5.5 (rest day)

long work hours.. not enough time in a day

Sunday Nov 19 #

gym ex & stretching 12:00 [1]
slept:5.5

long fun day yesterday. short sleep (till 4 am) and work in the morning

eliptical trainer 35:00 [1]
slept:2.0

got a nap this afternoon. :)

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