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Training Log Archive: Nick

In the 7 days ending Aug 17, 2012:

activity # timemileskm+m
  running road/trails6 1:49:30 8.64 13.9 110
  orienteering4 1:23:30 4.41 7.1 170
  Unspecified2 1:00:00 1.86(32:11) 3.0(20:00) 70
  gym ex & stretching1 4:00
  Total8 4:17:00 14.91 24.0 350
averages - sleep:7.3

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SaSuMoTuWeThFr

Friday Aug 17, 2012 #

running road/trails warm up/down 5:30 [1] 0.6 km (9:10 / km)
shoes: VJ Supra

Not enough time for a proper warm up.

gym ex & stretching 4:00 [1]

2 PM

orienteering 28:00 [1] *** 3.0 km (9:20 / km) +50m 8:37 / km
slept:9.5 shoes: Inov 8

Jasper. Much need it sleep. No head ache . Yay. Model event at COC .lots of mosquitos. Mostly open field
7 PM

orienteering race 18:30 [5] *** 3.4 km (5:26 / km) +110m 4:41 / km
shoes: VJ Supra

quite straight forward. had 3 small small mistakes of about 20 sec each. map not exactly my style. terrible stomach ache after 10-12 min. barely finished the course. satisfied with the pace, and overall performance
C • Barely... 3

Thursday Aug 16, 2012 #

running road/trails warm up/down 4:00 [3] 0.5 km (8:00 / km) +20m 6:40 / km
slept:4.0 shoes: Salomon GY

Workingi till 3 am, drive home , slept 45 min, to airport, slept30 min, another 1.15 min on the plane, drive to Jasper, enjoying the ice field Columbia, nice like Switzerland , expensive like Switzerland, more drive, some sleep, and thgen after gondola to top of mountain at Jasper, and dinner decided to put some quick run at 2200 m , just cuz.. Battled a haed ache/ migraine all day . No wonder with the lack of sleep

Wednesday Aug 15, 2012 #

running road/trails warm up/down 15:00 [1] 2.5 km (6:00 / km) +20m 5:46 / km
slept:6.5 shoes: Adidas Green 11

not enough time, but probably enough before COC

Tuesday Aug 14, 2012 #

running road/trails 25:00 intensity: (16:00 @1) + (9:00 @5) 5.0 km (5:00 / km) +25m 4:53 / km
slept:7.0 shoes: Adidas Green 11

short session ( 12*45"/w 15")

Monday Aug 13, 2012 #

Note
slept:7.0 (rest day)

went to bed after 4 am, and start a 12h work/day week. JIT for COC

Sunday Aug 12, 2012 #

running road/trails warm up/down 24:00 [1] +15m
shoes: Sally x-cross

orienteering 31:00 [3] ***
shoes: Sally x-cross

Unspecified 40:00 [1] *** 2.0 km (20:00 / km) +70m 17:01 / km
shoes: Sally x-cross

map updates ( ~ 2.5h)

Saturday Aug 11, 2012 #

Event: Canadian Champs
 

running road/trails 36:00 intensity: (10:00 @2) + (26:00 @3) 5.3 km (6:48 / km) +30m 6:36 / km
slept:10.0 shoes: VJ falcon

sleep ( 3 at night + 7 after 5 am) - weird eh? . got thing that i accumulate so much. so needed.

orienteering 6:00 [2] **** 0.7 km (8:34 / km) +10m 8:00 / km
shoes: VJ falcon

Unspecified 20:00 [1] 1.0 km (20:00 / km)
shoes: VJ falcon

map checking- about 60 min

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