Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Nick

In the 7 days ending May 3, 2010:

activity

time

miles

orienteering

2:18:00

12.43

(11:06)

20.0

(6:54)

590

29 /

36c

80%

running road/trails

1:32:00

10.25

(8:58)

16.5

(5:35)

190

biking

42:00

gym ex & stretching

15:00

Total

4:47:00

22.68

36.5

780

29 /

36c

80%

averages - sleep:7

1:31

0:00

» now

Monday May 3, 2010 #

running road/trails warm up/down 30:00 [1] 5.0 km (6:00 / km) +40m 5:46 / km
slept:8.0 shoes: Salomon XT Wings

biking (indoor) 20:00 [1]

gym ex & stretching 5:00 [1]

Sunday May 2, 2010 #

running road/trails warm up/down 6:00 [1] 1.0 km (6:00 / km) +20m 5:27 / km
slept:8.0 shoes: ice bugs

orienteering race 1:25:00 [4] *** 12.5 km (6:48 / km) +360m 5:57 / km
spiked:17/22c shoes: ice bugs

had a better pace at the start, and beside like 2.5min due to fences issue ( a bit towards 4 and more leaving 7 ) i had to account for not seeing the control at 9 ( 3 min ), losing focus at 13&14 , but I wanted to finish fast and executed quite well on the second map ( under 26 min - lost like 30 sec on that stretch leaving 18).. many things come out positive of this, so we'll see what's next.

Blue Long Distance - Splits

Saturday May 1, 2010 #

Event: USMA West Point A-Meet 2010

gym ex & stretching 5:00 [1]

10 AM

running road/trails warm up/down 15:00 [1] 2.5 km (6:00 / km) +70m 5:16 / km
slept:6.0 shoes: Olway

before the middle

orienteering race 45:00 [4] *** 6.0 km (7:30 / km) +200m 6:26 / km
spiked:12/14c shoes: Olway

6 (5min ) and 7 (1 min) cost me like 6 min.. decent pace up to there , very strong after that.

3 PM

orienteering 8:00 [1] 1.5 km (5:20 / km) +30m 4:51 / km
shoes: Nike Air

did first part from Val's sprint course, after a 20 min nap in my car , on a very warm day

Blue Middle Distance - Splits

Friday Apr 30, 2010 #

Note
slept:5.0 (rest day)

working thursday afternoon and friday morning to get on the 8h travel.. tired

Thursday Apr 29, 2010 #

running road/trails warm up/down 11:00 [1] 2.0 km (5:30 / km) +20m 5:14 / km
slept:7.5 (rest day) shoes: Adidas

Note

yesterday I found out that actually I might not go to WMOC ( no vacation approved ?!?). yuck.. today i supposed to have a meeting with a public servant- she stepped out maybe 5 minutes before i got there, and after wasting like half an hour - I had to leave to go to work.. i hate people who are paid by public, but cannot serve the public.. the bad thing-- if i decide not go and meet with her - we loose... grrrrr

Wednesday Apr 28, 2010 #

biking 22:00 [1]
slept:7.5 (rest day)

gym ex & stretching 5:00 [1]

Tuesday Apr 27, 2010 #

running road/trails warm up/down 20:00 [1] 3.3 km (6:04 / km) +20m 5:53 / km
slept:7.0 shoes: Adidas

running road/trails intervals 10:00 [4] 2.7 km (3:42 / km) +20m 3:34 / km
shoes: Adidas

10*1 min w/30"

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