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Training Log Archive: Nick

In the 10 days ending Apr 30, 2017:

	activity	#	time	miles		km		+m
	orienteering	5	4:31:00	20.54	(13:12)	33.05	(8:12)	710
	Unspecified	7	2:47:00	8.14		13.1		225
	running road/trails	5	48:00	3.64	(13:12)	5.85	(8:12)	95
	gym ex & stretching	4	23:00
	Total	9	8:29:00	32.31		52.0		1030
averages - sleep:7.1

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Sunday Apr 30, 2017 #

gym ex & stretching 4:00 [1]
slept:6.5 (rest day)

another long travel day.. got up at 4 am- in SF, then plane left delayed by almost 4 hrs. got home by 9pm

Saturday Apr 29, 2017 #

Unspecified warm up/down 24:00 [1] 2.0 km (12:00 / km) +40m 10:55 / km
slept:6.5

running road/trails warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: inov 8 _ 2015

orienteering 1:37:00 **** 10.0 km (9:42 / km) +250m 8:37 / km
shoes: inov 8 _ 2015

Lite rain. The whole course. Left start triangle in a bad direction.3 min lost at first control. Even with a tapped hamstring pain start acting right: from the start. I knew than that will be a long race.lost some more time, glasses fogged, magnifier fogged, painful hamstring. Kept jogging and enjoying the beautiful terrain. 4 weeks ago my training consist in some fast walking. Today I managed to jog the whole course. Obviously not happy with my placing, but making the a final, hopefully not making more damage to my hamstring, enjoying the whole week, overall glad that I was able to make the trip.

Unspecified 30:00 [1] 2.5 km (12:00 / km) +15m 11:39 / km

In San Francisco. And actually is the same day as 'yesterday, in New Zealand, after a long flight back

Long - Final - Men 50 Final A - Splits

Friday Apr 28, 2017 #

Unspecified 18:00 [1] 1.5 km (12:00 / km)
slept:7.5 (injured) (rest day)

Limping along the ocean. Nice scenery

gym ex & stretching 5:00 [1]

Thursday Apr 27, 2017 #

Unspecified 20:00 [1] 1.7 km (11:46 / km) +30m 10:49 / km
slept:7.5 (injured)

running road/trails 9:00 [3] 1.2 km (7:30 / km) +20m 6:55 / km
shoes: inov 8 _ 2015

Limping to start

orienteering race 1:06:00 [3] **** 7.3 km (9:02 / km) +180m 8:03 / km
shoes: inov 8 _ 2015

heated up with some cream my left hamstring. Took an advil, and switch the brain in 'accepting some level of pain, and do not push attitude'. Super technical terrain (about 85 percent of the race). Some minor mistakes (30 seconds) , and a minute at 13, 2 at 14, where I didn't pay attention to details. Hope I didn't make more damage to my hamstring. Good training at a lev3 pace.

Long - Qualification 2 - Men 50 Heat 1 - Splits

Wednesday Apr 26, 2017 #

Unspecified 18:00 [1] 1.5 km (12:00 / km) +25m 11:05 / km
slept:7.0

orienteering warm up/down 15:00 [1] *** 1.5 km (10:00 / km) +30m 9:05 / km
shoes: inov 8 _ 2015

running road/trails warm up/down 8:00 [1] 1.0 km (8:00 / km) +20m 7:16 / km
shoes: inov 8 _ 2015

gym ex & stretching warm up/down 4:00 [1]

orienteering race 52:00 [4] *** 7.8 km (6:40 / km) +170m 6:01 / km
shoes: inov 8 _ 2015

Long quali 1. Had a pretty good race overall. Lost 15-20 seconds in like 4 places, and a 2 min on a short leg. End up in some tall grass. Was just 40 seconds behind leading time before those 2 min
The worst thing is that I felt a pulled hamstring muscle with like a 0.5k to go. Same left leg.limping with pain from there. Not sure what I can do tomorrow. Just a bit over 5 min above winners time. Very good considering my last few months of training. But that hamstring...

Long - Qualification 1 - Men 50 Heat 1 - Splits

Tuesday Apr 25, 2017 #

Unspecified 24:00 [1] 2.0 km (12:00 / km) +40m 10:55 / km
slept:7.5 shoes: Asics white 17

Hiking NZ

gym ex & stretching 10:00 [1]

Combined

Monday Apr 24, 2017 #

running road/trails warm up/down 11:00 [1] 1.3 km (8:28 / km) +30m 7:35 / km
slept:8.0 shoes: Asics white 17

orienteering race 21:00 [4] *** 3.3 km (6:22 / km) +40m 6:00 / km
shoes: Asics white 17

WMOC final sprint. Cool sprint setting in auckland. Started within a park, some portions on city, and end up at university. Had a good start/flow first 12 min or so, only losing few seconds in technicalities. But managed to get distracted after running through tunnel.almost 2min lost at very next control and easily added 1 min within another 3 controls. Finished somewhat disappointed, to find out that I mispunched control #3 in the park. Knee, muscle around knee hurting at warm up and after the race, but didn't have time to think about during. Val had a great run and won the B final rather easy

Unspecified 25:00 [1] 1.9 km (13:09 / km) +75m 10:59 / km
shoes: Asics white 17

Hiking

Sprint Final - Men 50 Final A - Splits

Sunday Apr 23, 2017 #

running road/trails warm up/down 10:00 [1] 1.35 km (7:24 / km) +25m 6:47 / km
shoes: Asics white 17

Warm up for sprint quali. Arrived at 7 am, nap like 20/30 min and ready to go around 1 pm.

orienteering race 20:00 [4] *** 3.15 km (6:21 / km) +40m 5:58 / km
shoes: Asics white 17

Managed to run at a good pace(for time being). Had 2-3 small mast the feature mistakes. Had 2 long legs on second part of the race where I was hesitant for the route, but overall pleased. Managed to squeeze a qualifying time

Sprint Qualification - Men 50 Heat 2 - Splits

Saturday Apr 22, 2017 #

Event: World Masters Orienteering Championships 2017

Note
slept:6.5 (rest day)

The day I never had. Flying to NZ

Friday Apr 21, 2017 #

Unspecified 8:00 [1]
slept:6.5

Left toronto with a 2 hrs delay. Missed connection in Houston, so since have 23 hrs of wait, the pool at the hotel and the plus 29 celsius will make it ok. At least. Since saturday will be in the air, will only have few hours between flight arrival and sprint quali. Not that I can run, forget about sprinting

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