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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending Aug 8, 2011:

activity # timemileskm+m
  orienteering4 3:27:00 19.39(10:41) 31.2(6:38) 770
  running road/trails4 1:55:00 11.5(10:00) 18.5(6:13) 200
  biking1 12:00
  gym ex & stretching1 5:00
  Total8 5:39:00 30.88 49.7 970
averages - sleep:5.7

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Monday Aug 8, 2011 #

running road/trails 41:00 [2] 7.0 km (5:51 / km) +80m 5:32 / km
slept:6.0 shoes: Adidas Green 11

evening run. nice shoes

gym ex & stretching 5:00 [1]

Sunday Aug 7, 2011 #

running road/trails warm up/down 4:00 [1] 0.5 km (8:00 / km)
slept:8.5 shoes: Inov 8

orienteering race 1:42:00 intensity: (12:00 @2) + (40:00 @3) + (40:00 @4) + (10:00 @5) *** 15.0 km (6:48 / km) +350m 6:05 / km
ahr:131 max:157

long distance event. really sloppy start of the race- lost about 6-7 minutes in the first 11 controls.. start pushing a bit after being caught by runit and had several good splits, then 1 biggish booble , then some controls at my brother's pace- which was nice -- for a change. then dropped like 2 min at the control near the edge of the map. unsure why. picked up the pace and had a pretty good last 3rd of the race-- or almost..up and down, but glad that i was able to motivate myself till the end

Long - Blue - Splits

Saturday Aug 6, 2011 #

Event: Canal Cities Challenge
 

running road/trails warm up/down 30:00 intensity: (22:00 @1) + (8:00 @2) 4.0 km (7:30 / km) +40m 7:09 / km
slept:5.5 shoes: VJ Supra

for the middle and sprint events
11 AM

orienteering race 46:00 intensity: (5:00 @3) + (36:00 @4) + (5:00 @5) *** 6.7 km (6:52 / km) +200m 5:58 / km
max:156 shoes: VJ Supra

middle distance. some very good , some poor legs, some just normal. tons of mistakes overall. nice forest
2 PM

orienteering race 13:00 intensity: (4:00 @4) + (9:00 @5) 3.0 km (4:20 / km) +70m 3:53 / km
max:165 shoes: VJ Supra

sprint event. great pace after 4-5 controls.. ooops . skipped one control and 'gained' like 7-8 sec. happy about the pace, but not happy about the 'habit'

Middle Blue - Splits

Friday Aug 5, 2011 #

Note
slept:2.5 (rest day)

that's it

Thursday Aug 4, 2011 #

running road/trails 40:00 intensity: (22:00 @1) + (18:00 @3) 7.0 km (5:43 / km) +80m 5:24 / km
slept:7.0 shoes: Adidas Kanadia

easy evening run , and got in some easy tempos 3*6min.. same kind of rude comment as tuesday

Wednesday Aug 3, 2011 #

orienteering 46:00 intensity: (20:00 @2) + (20:00 @3) + (6:00 @4) ** 6.5 km (7:05 / km) +150m 6:21 / km
ahr:128 slept:4.5 shoes: Adidas

at Homer Watson , part of wednesday Stars training. slippery a bit- not the best choice for shoes.some climb

Tuesday Aug 2, 2011 #

biking warm up/down 12:00 [1]
slept:6.0 (rest day)

midnite shift work sucks

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