Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 11 days ending Jul 25, 2011:

	activity	#	time	miles		km		+m
	running road/trails	7	3:48:00	25.17	(9:04)	40.5	(5:38)	415
	orienteering	4	2:39:00	16.16	(9:51)	26.0	(6:07)	620
	gym ex & stretching	2	16:00
	biking	1	10:00
	Total	11	6:53:00	41.32		66.5		1035
averages - sleep:6.5

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Monday Jul 25, 2011 #

Note
slept:5.0 (rest day)

got this afternoon 2.5h of sleep and maybe same combined last night on a red eye flight back home.went straight to work and feeling tired all day. no wonder.

Sunday Jul 24, 2011 #

orienteering warm up/down 8:00 [1] 1.0 km (8:00 / km) +30m 6:57 / km
slept:7.5 shoes: VJ Supra

battled a head ache all night, due to 'things' happened the night before, but free of head ache like 10 min before start. ready ! or not so yet, as warm up on the map wasn't so enjoyable..

orienteering race 50:00 [4] ***** 6.0 km (8:20 / km) +280m 6:45 / km
shoes: VJ Supra

had a 6 min mistake at 3, tried to stay focused.. added another 3 bobbles of about 2 min each.. analyzed the mapping later that day, and understood that if you get the same interpretation as the mapper on that location you could be either high up or ..lost.. very nice , challenging location- will be very high ranked on my books. good run by Brian and Will C- and partial by Eric K...time to switch focus now. thanks to all organizers for COC.

COC Middle (WRE) Course 10 - Splits

Saturday Jul 23, 2011 #

running road/trails warm up/down 15:00 [1] 2.5 km (6:00 / km) +25m 5:43 / km
slept:7.0 shoes: Inov 8

at Carcross for long COC

orienteering race 51:00 **** 9.0 km (5:40 / km) +220m 5:03 / km
ahr:135 max:149 shoes: Inov 8

long COC- ran M45-- he he.. as a warm up for middle dist. the second reason i went up there ( first was to have a "check mark " as been there done that for Yukon ). used this event as a warm up.. and that it was , running free, easy , kept heart rate in check, enjoyed scenery , and felt the 'freshest' i ever been after 2 races. easy win- and ready physically for the middle

COC Long Course 7 - Splits

Friday Jul 22, 2011 #

running road/trails warm up/down 21:00 3.5 km (6:00 / km) +30m 5:45 / km
slept:4.5 shoes: VJ Supra

lost flight connection on the way to Yukon and end up half a night in Calgary

orienteering race 15:00 *** 3.5 km (4:17 / km) +50m 4:00 / km
shoes: VJ Supra

COC sprint. good terrain , map a bit sketchy for my taste. fair anyway. run in 35 , 20 sec lost at 14, slow in general from lack of sleep and/or jet lag last few days. 2nd in my class, lost a min in second half of the course to Brent- who got a good draft there... well done by Patrick :)

COC Sprint (WRE) Course 5 - Splits

Thursday Jul 21, 2011 #

Note
slept:5.5 (rest day)

Wednesday Jul 20, 2011 #

orienteering 35:00 * 6.5 km (5:23 / km) +40m 5:13 / km
max:136 slept:5.5 shoes: Adidas Kanadia

waterloo park , 3 courses by Craig.. otherwise i would probably take a day off.. felt like almost 40° today.

Tuesday Jul 19, 2011 #

running road/trails 38:00 6.5 km (5:51 / km)
slept:6.0 shoes: Adidas Kanadia

about 37°.. 8*300 at res (60 to 57").. hot

gym ex & stretching 4:00 [1]

Monday Jul 18, 2011 #

biking warm up/down 10:00 [1]
slept:6.0 (rest day)

Sunday Jul 17, 2011 #

running road/trails warm up/down 23:00 [1] 3.25 km (7:05 / km) +30m 6:46 / km
slept:8.0 shoes: Adidas

just about 32°C today- with humidity like 36° or ... so i decided to do..

12 PM

running road/trails intervals 15:00 4.25 km (3:32 / km) +50m 3:20 / km
ahr:151 max:172 shoes: Adidas

some intervals.. 7*2min,1*1 to finish the loop- in 14.58". 1 min in between.. yeah feeling like 37°.. top that, eh !

8 PM

gym ex & stretching 12:00 [1]

Saturday Jul 16, 2011 #

Event: Canadian Orienteering Championships

running road/trails 1:01:00 11.0 km (5:33 / km) +180m 5:08 / km
ahr:119 max:147 slept:7.5 shoes: Adidas Kanadia

nice easy run from res to westheights borough and then 3 tempos at Monarch woods loop (5.46,5.32,5.27). somewhat cooler in the woods. outside feeling like 30°C

Friday Jul 15, 2011 #

running road/trails 55:00 9.5 km (5:47 / km) +100m 5:30 / km
max:125 slept:8.5 shoes: Adidas Kanadia

finally got some sleep

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