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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending Jan 27:

activity # timemileskm+m
  orienteering2 1:40:00 7.77(12:52) 12.5(8:00) 145
  running road/trails3 1:32:00 10.56(8:43) 17.0(5:25) 205
  x-country skiing1 1:20:00 9.32(8:35) 15.0(5:20) 120
  eliptical trainer1 35:00
  biking2 33:00
  gym ex & stretching1 10:00
  Total7 5:50:00 27.65 44.5 470
averages - sleep:6.3

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Saturday Jan 27 #

1 PM

x-country skiing 1:20:00 intensity: (35:00 @1) + (35:00 @2) + (10:00 @3) 15.0 km (5:20 / km) +120m 5:08 / km
slept:6.5 shoes: Fischer Ski

scenic caves
5 PM

orienteering 1:01:00 [1] 6.0 km (10:10 / km) +60m 9:41 / km
shoes: Salomon snow cross H

testing snow ( depth) and others

Friday Jan 26 #

running road/trails 19:00 [2] 2.9 km (6:33 / km) +20m 6:20 / km
slept:4.5 shoes: Fila

running road/trails tempo 16:00 [4] 3.6 km (4:27 / km) +60m 4:06 / km
shoes: Fila

4*4 w/2 min

Thursday Jan 25 #

gym ex & stretching 10:00 [1]
slept:7.0

biking warm up/down 15:00 [1]

Wednesday Jan 24 #

eliptical trainer 35:00 intensity: (23:00 @1) + (12:00 @2)
slept:6.0

3*4 min at different pace

biking warm up/down 18:00 [1]

Tuesday Jan 23 #

running road/trails 53:00 intensity: (8:00 @2) + (45:00 @3) 10.0 km (5:18 / km) +125m 4:59 / km
slept:6.5 shoes: Fila

drizzle/wet snow.. towards Petersburg and back

Monday Jan 22 #

Note
slept:7.5 (rest day)

Slept 6.5 hrs after my night shift and woke up with a strong head ache. Decided that will be a rest day, when several hours later still had the pain. Went to bed for another hour before heading to work. Hopefully any potential sickness will stay away

Sunday Jan 21 #

Event: TOC O-Cup
 

running road/trails warm up/down 4:00 [1] 0.5 km (8:00 / km)
slept:6.0 shoes: VJ falcon

orienteering 39:00 intensity: (9:00 @3) + (30:00 @4) 6.5 km (6:00 / km) +85m 5:38 / km
shoes: VJ falcon

O cup at Erindale. fast fun. just above zero temps. now that i reached 'hard to read the map' stage, one thing made it worst is a 1:5000 made map printed at 1:7500 by just increasing scale.. symbols way harder to read without any adjustments

good fun, just the speed is not there.hamstring survived maybe 45 secs 2-3 small bobbles. end up 5th. one more week of nights , then should get some more sleep ( and recover)

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