Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Nick

In the 11 days ending Aug 11, 2014:

	activity	#	time	miles		km		+m
	running road/trails	7	4:17:00	28.27	(9:05)	45.5	(5:39)	425
	orienteering	3	3:42:00	13.36	(16:37)	21.5	(10:20)	760
	biking	1	22:00
	gym ex & stretching	2	9:00
	Total	9	8:30:00	41.63		67.0		1185
averages - sleep:6.1

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Monday Aug 11, 2014 #

biking warm up/down 22:00 [1]
slept:6.5

gym ex & stretching 5:00 [1]

Sunday Aug 10, 2014 #

running road/trails 33:00 [1] 5.5 km (6:00 / km) +15m 5:55 / km
max:116 slept:6.0 shoes: adidas kanadia 2012

another long working day. tired, but enjoyable run at Laurel Creek.. maybe we should use this area for ARK

Saturday Aug 9, 2014 #

running road/trails 51:00 9.5 km (5:22 / km) +110m 5:04 / km
ahr:150 max:162 slept:6.0 shoes: adidas kanadia 2012

home to hydrocut..from entrance , the loop and back to entrance at sustained pace ( ave HR~150 for that). crazy day (stressful) at work

Friday Aug 8, 2014 #

running road/trails 1:03:00 12.0 km (5:15 / km) +135m 4:58 / km
max:152 slept:6.5 shoes: adidas marathon 2012

a nice run ( Val was there to for like 6-7k).. i end up doing a higher pace for 6k/90m and ave HR 139)

Thursday Aug 7, 2014 #

running road/trails warm up/down 26:30 [1] 3.7 km (7:10 / km) +20m 6:58 / km
slept:6.5 shoes: Asics Gel-contend

felt tired, but had to get out after 11h at work

running road/trails tempo 17:30 [4] 4.3 km (4:04 / km) +60m 3:48 / km
max:154 shoes: Asics Gel-contend

4*4 (.99k/hr 135,1.08k/hr139,0.89k/hr143,1.35k/hr146 for 5.30 last one to complete the loop)

Wednesday Aug 6, 2014 #

running road/trails 50:00 [2] 8.0 km (6:15 / km) +85m 5:56 / km
slept:7.0 shoes: adidas kanadia 2012

evening run , westheights area

Tuesday Aug 5, 2014 #

Note
slept:3.5 (rest day)

red eye flight Van_ Toronto, followed by 10h at work. done for the day

Monday Aug 4, 2014 #

running road/trails warm up/down 4:00 [1] 0.5 km (8:00 / km)
slept:7.5 shoes: Spike S

orienteering long 2:10:00 [3] *** 11.0 km (11:49 / km) +400m 10:00 / km
shoes: Spike S

Long COC. Didn't get into scale/contours till about 2 control (lost 8 min by then) . Then a fight with the forest/terrain. Alone the whole race. Had another 1*4min and 3*2min wonders there, made it for a long race. Not too bad for the fitness(and after injuries) I have it these days .not sure when I invest more time to stay technically fit. Val had a great race.

Long M21E - Splits

Sunday Aug 3, 2014 #

gym ex & stretching 4:00 [1]
slept:7.0

running road/trails 12:00 [1] 2.0 km (6:00 / km)
shoes: Asics Gel-contend

orienteering race 16:00 *** 3.0 km (5:20 / km) +25m 5:07 / km
shoes: Asics Gel-contend

Nice area for a sprint - whistler village. Maybe 1 min total time hesitations, but overall pleased with the pace and the outcome. Won M45

C • Canadian champion 3

orienteering warm up/down 20:00 [1] *** 1.5 km (13:20 / km) +80m 10:32 / km

The HPP fundraiser event ( most of it) at about 2000 m above sea level, on a great sunny day, at jogging/hiking pace with Val . FUN

Sprint M45 - Splits

Saturday Aug 2, 2014 #

Event: 2014 Canadian Champs

orienteering warm up/down 10:00 [1] **** 1.0 km (10:00 / km) +25m 8:53 / km
slept:7.5 shoes: Spike S

orienteering race 46:00 [4] **** 5.0 km (9:12 / km) +230m 7:29 / km
shoes: Spike S

Started quite conservative, well only 1 race this year..then 1-2 bobbles..quite a bit time lost there.like 8 min..and some too..conservative pace, or maybe just age :). not too bad but nothing to write about..

Middle M21E - Splits

Friday Aug 1, 2014 #

Note
slept:3.5 (sick)

Short night sleep, drive to TO, missed the plane (getting luggage checked by 2 min) . A 90 min later we were lucky to board another plane. And during flight a head ache, migraine, threw up while in Vancouver more headache ( hopefully not flu). Things start easying up a bit by late eve. Hopefully I will be able to run saturday at the middle COC

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