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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending Oct 27, 2018:

activity # timemileskm+m
  running road/trails6 4:30:00 28.58(9:27) 46.0(5:52) 615
  orienteering1 2:04:00 9.63(12:52) 15.5(8:00) 380
  gym ex & stretching3 26:00
  HT6 6:00
  Total7 7:06:00 38.21 61.5 995
  [1-5]7 7:00:00
averages - sleep:6.9

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SuMoTuWeThFrSa

Saturday Oct 27, 2018 #

running road/trails 1:00:00 intensity: (40:00 @1) + (20:00 @4) 10.0 km (6:00 / km) +90m 5:44 / km
slept:6.5 shoes: Adidas Green 11

2° C, & drizzle. 4*5 min tempo

HT 1:00 [0]
slept:1.5

Friday Oct 26, 2018 #

HT 1:00 [0]

running road/trails 1:00:00 [2] 10.0 km (6:00 / km) +235m 5:22 / km
slept:6.0 shoes: Fila

monarch woods

gym ex & stretching 8:00 [1]
slept:0.5

Thursday Oct 25, 2018 #

gym ex & stretching 10:00 [1]
slept:6.5

running road/trails 35:00 [2] 6.0 km (5:50 / km) +60m 5:33 / km
shoes: adidas marathon 2012

towards hydrocut and back

running road/trails 19:00 [5] 4.0 km (4:45 / km) +60m 4:25 / km
shoes: adidas marathon 2012

the 4k hydrocut loop (4.00 up, 9.18- the 1.9k). like 8°C. and like 30 secs faster then sept 19. probably i worked harder or it

HT 1:00 [0]

Wednesday Oct 24, 2018 #

Note
slept:6.5 (rest day)

14 hrs work day. kind of tired by the evening

Tuesday Oct 23, 2018 #

running road/trails 45:00 intensity: (30:00 @1) + (15:00 @2) 6.5 km (6:55 / km) +70m 6:34 / km
slept:7.0 shoes: Fila

gym ex & stretching 8:00 [1]

HT 1:00 [0]

Monday Oct 22, 2018 #

running road/trails warm up/down 24:00 intensity: (6:00 @1) + (18:00 @2) 3.8 km (6:19 / km) +30m 6:05 / km
slept:7.0 shoes: Fila

running road/trails intervals 21:00 intensity: (6:00 @3) + (15:00 @4) 4.7 km (4:28 / km) +50m 4:15 / km
shoes: Fila

7*3 min on westheights loop. surprisingly i felt ok-->good, after yesterday's race

HT 1:00 [0]

Sunday Oct 21, 2018 #

running road/trails warm up/down 6:00 [2] 1.0 km (6:00 / km) +20m 5:27 / km
slept:6.5 shoes: Salomon black/yellow Fin 18

rush to the start

Note

note sure what to do about not being able to read the map. glasses seems that they do not work- as they should ( fogging main concern).. kind of frustrating.

HT 1:00 [0]

9 AM

orienteering race 2:04:00 intensity: (9:00 @1) + (15:00 @2) + (40:00 @3) + (1:00:00 @4) 15.5 km (8:00 / km) +380m 7:08 / km
shoes: Salomon black/yellow Fin 18

nice terrain.not too bad ( in general), however half way towards 16 control. glasses fogged, could not read the map, not many option, just wasn't sure what i need to do- 10 min later in end up in the same place. leaving 21, i read the map as leaving 22, lost almost 5 min there, plus a bit to the next one. not much interest after the 'cannot read map' situation. a bit cold ( like 3-4 °C). but great time .happy that we did made the trip. - woke up at 4 am. got to the start with a min to spare

Sunday_Long_Bishop_Lake_Oct_2018_9 Blue - Splits

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