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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending Jul 27:

activity # timemileskm+m
  biking3 2:13:00
  orienteering2 1:16:00 5.59(13:35) 9.0(8:27) 210
  Unspecified3 58:00 3.42(16:58) 5.5(10:33) 95
  eliptical trainer1 52:00
  running road/trails1 42:00 4.66(9:01) 7.5(5:36) 210
  gym ex & stretching2 18:00
  HT2 2:00
  Total7 6:21:00 13.67 22.0 515
  [1-5]7 6:19:00
averages - sleep:5.9

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Saturday Jul 27 #

Unspecified warm up/down 17:00 [1] 1.5 km (11:20 / km) +40m 10:00 / km
slept:7.0 shoes: Spike S

gym ex & stretching warm up/down 8:00 [1]
slept:0.5

orienteering race 53:00 intensity: (10:00 @2) + (28:00 @3) + (15:00 @4) ***** 4.5 km (11:47 / km) +170m 9:54 / km
shoes: Spike S

COC middle _ spent like 6 min extra going to 7, not bad otherwise. Still slower pace than I want . Due to might feet injuries _ I am pleased that actually I finished the race, with less pain than predicted

Friday Jul 26 #

Unspecified warm up/down 16:00 [1] 1.5 km (10:40 / km) +15m 10:10 / km
slept:2.5 shoes: Saucony everide 10 G/Yellow

Fast walk, some jog as warm up for COC Sprint.( worked till 3 am and drove to Montreal to be arrive in time for Sprint)

orienteering race 23:00 [4] 4.5 km (5:07 / km) +40m 4:54 / km
slept:1.5 shoes: Saucony everide 10 G/Yellow

Actually I was able to run at my decent pace. Less then 45 seconds bubbles. Will see if my heel will tolerate the pain tomorrow. Got a silver medal

Thursday Jul 25 #

biking warm up/down 22:00 [1]
slept:7.0

Wednesday Jul 24 #

biking 1:02:00 [1]
slept:4.5

to highlands h. and back.. twice !! :(

Tuesday Jul 23 #

gym ex & stretching 10:00 [1]
slept:6.0

eliptical trainer 52:00 intensity: (32:00 @1) + (20:00 @2)

include 5*4min at lev 2

HT 1:00 [0]

Monday Jul 22 #

biking 49:00 [1]
slept:6.0

Sunday Jul 21 #

Unspecified warm up/down 25:00 [1] 2.5 km (10:00 / km) +40m 9:16 / km
slept:5.0 shoes: Saucony everide 10 G/Yellow

at monarch woods. in between the running sections

running road/trails 42:00 [2] 7.5 km (5:36 / km) +210m 4:55 / km
slept:1.5 shoes: Saucony everide 10 G/Yellow

attempts to run- not touching the ground with my heels ( i guess learning new ways) (9.10/1.5k,10.41/2k,10.44/2k,8.34/1.5k)

HT 1:00 [0]

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