Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending Oct 21, 2012:

	activity	#	time	miles		km		+m
	orienteering	3	3:00:00	15.47	(11:38)	24.9	(7:14)	810
	running road/trails	5	1:58:00	12.8	(9:13)	20.6	(5:44)	260
	biking	1	50:00
	gym ex & stretching	4	18:00
	Total	6	6:06:00	28.27		45.5		1070
averages - sleep:5.9

2:07

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Sunday Oct 21, 2012 #

running road/trails warm up/down 20:00 3.1 km (6:27 / km) +25m 6:12 / km
slept:6.0 shoes: Inov 8

orienteering race 15:00 [5] **** 2.9 km (5:10 / km) +60m 4:41 / km
shoes: Inov 8

NA sprint - one big miss leaving 5 (70")- and 2 under 15 sec, was enough. 3rd on age class. exciting to run thru spectators, course setting ( ours)a bit too clustered, couldn't make sense which number belong to which circle at high speed. glad i got all controls this time :) and in proper order :))

RedX - Sprint - Splits

Saturday Oct 20, 2012 #

running road/trails warm up/down 8:00 [1] 1.5 km (5:20 / km)
slept:7.0 shoes: Inov 8

orienteering race 1:55:00 **** 16.0 km (7:11 / km) +600m 6:03 / km
shoes: Inov 8

NA long. started good, lost a 45" at 2 and 4, and close to 2.5 at 8-9. Wyatt caught me there. changed of speed. 2 'pit stops' cost me close to 3 min i think. felt pretty good last half an hour( lost to the best times under 90 sec- hesitated like 15 sec twice on that interval) and picked up 7 spots. felt way better then after middle- but not great due to first half an hour of 'ehh' orienteering, and the stomach ache mid way thru the race. quite impressed by DVOA 'super power' - as organization

gym ex & stretching 4:00 [1]

Blue Long - Splits

Friday Oct 19, 2012 #

running road/trails warm up/down 7:00 [1] 1.0 km (7:00 / km)
slept:8.0

Treadmill at the hotel

gym ex & stretching 4:00 [1]

running road/trails warm up/down 12:00 [1] 1.5 km (8:00 / km) +30m 7:16 / km
shoes: VJ Supra

orienteering race 50:00 **** 6.0 km (8:20 / km) +150m 7:24 / km
shoes: VJ Supra

NA champs middle. About 1 min of mistakes in the first 20 min. Then things fall apart. Let's call it a crappy race. Noticed at the end that actually I mispunched. didn't make a difference

Thursday Oct 18, 2012 #

Event: 2012 North American Orienteering Championships

Note
slept:2.5

Travel day after a night shift . Tired

Wednesday Oct 17, 2012 #

running road/trails 30:00 [2] 5.5 km (5:27 / km) +140m 4:50 / km
slept:5.5 shoes: Adidas black*yellow

gym ex & stretching 4:00 [1]

Tuesday Oct 16, 2012 #

running road/trails warm up/down 35:00 6.0 km (5:50 / km) +35m 5:40 / km
slept:6.5 shoes: the other sally x-cross

sleep 1+5+.5 (in the last 24h)

running road/trails intervals 6:00 [4] 2.0 km (3:00 / km) +30m 2:47 / km
shoes: the other sally x-cross

fit 8*45 sec w/Blair right before ARK @Bechtel

Note

with just 8h shifts this week ,I managed to watch a soccer game on internet. Holland is better then Romania- true, but also they had a 12th player or something aka- the scottish refferee. he was terrible

Monday Oct 15, 2012 #

gym ex & stretching 6:00 [1]
slept:6.0

sleep 1 before shift and 5 after the 'back to midnight' shift

biking 50:00 [1]

while watching a movie. its been a long time since i had so much time in my hand, without any kind of pressure

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