Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Nick

In the 7 days ending Oct 9, 2010:

	activity	#	time	miles		km		+m
	running road/trails	4	2:04:00	12.43	(9:59)	20.0	(6:12)	175
	orienteering	3	1:18:00	6.84	(11:25)	11.0	(7:05)	470
	Unspecified	1	40:00	1.24	(32:11)	2.0	(20:00)	80
	gym ex & stretching	2	8:00
	Total	7	4:10:00	20.51		33.0		725
averages - sleep:7.3

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Saturday Oct 9, 2010 #

Event: 2010 Golden Leaf Orienteering Fest

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

running road/trails warm up/down 20:00 [1] 2.5 km (8:00 / km) +20m 7:42 / km
shoes: VJ Supra

for sprint and middle GLOF. nice weather

11 AM

orienteering race 20:00 [5] *** 2.8 km (7:09 / km) +120m 5:53 / km
shoes: VJ Supra

quite nice to run a forest sprint but with some real orienteering.very minor issues with the map- for me ( one control cost me over 20 sec). about 35 sec behind a fast Eric Kemp..able to go quite hard but not max, hamstring a bit sore.overall satisfied

4 PM

orienteering race 36:00 [4] **** 5.2 km (6:55 / km) +250m 5:35 / km
shoes: VJ Supra

good course again ( well - I kind of expected this from GHO gang- and they delivered ).. sloppy at 5th control, but quite happy with the race overall. hamstring feels sore and tired. hope to be able to keep up tomorrow. end up 3rd, but i need to be more aggressive if I am not satisfied.oops-- I have 2 parts of my body, that actually tell me " don't worry, be happy !" . so I am !

Sprint 5 - Splits

Middle 8 - Splits

Friday Oct 8, 2010 #

Unspecified 40:00 [1] *** 2.0 km (20:00 / km) +80m 16:40 / km
slept:7.5 shoes: Salomon XT Wings

more map updates at Chicopee

gym ex & stretching 4:00 [1]

Thursday Oct 7, 2010 #

Note
slept:6.0 (rest day)

seen a PT today.. now i got more work to do, and hope not to do any more damage this weekend

had do drive over 400km today, and still work 9h..one (including me) should not complain !

Wednesday Oct 6, 2010 #

running road/trails 22:00 [2] 3.5 km (6:17 / km) +25m 6:04 / km
slept:7.0 shoes: Adidas

some left hip pain and also right hamstring pain last couple of weeks..will see a PT tomorow

running road/trails tempo 16:00 [4] 4.0 km (4:00 / km) +50m 3:46 / km
shoes: Adidas

8*2 min w/30" jog in between..

Monday Oct 4, 2010 #

running road/trails warm up/down 27:00 [1] 4.5 km (6:00 / km) +50m 5:41 / km
slept:8.0 (rest day) shoes: Nike Air

westforest neighbourhood

Sunday Oct 3, 2010 #

running road/trails warm up/down 39:00 [1] 5.5 km (7:05 / km) +30m 6:54 / km
slept:8.0

w/Michael..had a good chat

orienteering 22:00 [3] *** 3.0 km (7:20 / km) +100m 6:17 / km
ahr:130

picked up the pace for the orienteering part

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