Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 13 days ending Jul 21, 2008:

	activity	#	time	miles		km		+m
	orienteering	10	8:12:00	32.44		52.2		1470	18 /	20c	90%
	running road/trails	10	2:53:00	18.52	(9:21)	29.8	(5:48)	325
	gym ex & stretching	5	20:00
	Unspecified	1	7:00	0.31	(22:32)	0.5	(14:00)	80
	Total	12	11:32:00	51.26		82.5		1875	18 /	20c	90%
averages - sleep:6.1

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Monday Jul 21, 2008 #

running road/trails 21:00 [2] 3.0 km (7:00 / km) +15m 6:50 / km
shoes: Nike

morning run prior to departure from Olomouc

gym ex & stretching 4:00 [1]

Sunday Jul 20, 2008 #

orienteering 53:00 [2] ***
shoes: ice bugs

used 16+37 min as a warm up/down doing some good training between the relays.dist./climb later

orienteering 52:00 [4] ****
shoes: ice bugs

went on the mens L course for 52 min.dist/climb later

Saturday Jul 19, 2008 #

running road/trails warm up/down 11:00 [1] 1.8 km (6:07 / km) +10m 5:57 / km
(rest day) shoes: ice bugs

in the long final area

orienteering 17:00 [2] ***** 2.2 km (7:44 / km) +35m 7:09 / km
shoes: ice bugs

did the first part of the spectator races, as in a "rest day" since i might have to run on the relay tommorow, and that was wise to "not over do it".watched the long final today..i've seen waaay better courses.. good for Hubman for finally getting a gold

Friday Jul 18, 2008 #

running road/trails warm up/down 18:00 [1] 3.0 km (6:00 / km) +15m 5:51 / km
shoes: ice bugs

orienteering 1:01:00 [3] **** 9.0 km (6:47 / km) +360m 5:39 / km
shoes: ice bugs

used today spectator race as a training ( course was listed at 7.3 k but i think i ran at least 9k). started well , then slight deviation at 3-30 sec , then a short hesitation right before control 5-another 15 sec..before 6 got stuck in green-my fault 15 sec.another slightly longer route(safer- but not need it ) at 11-add 15 sec.overshot 13 by 30 sec. took a road on the long leg to 15 ( 45 sec probably ), then 30 sec on the green at 18, and everything topped with over 2 min at 3rd last control..pace was around 3.5 probably, so today will recorded at 3. nice to run without any pressure..i should do that more often

Thursday Jul 17, 2008 #

orienteering warm up/down 12:00 [1] *** 1.0 km (12:00 / km) +40m 10:00 / km
slept:6.5 shoes: Olway

warm up for the middle qualif

orienteering race 38:00 [5] ***** 6.0 km (6:20 / km) +130m 5:43 / km
spiked:18/20c shoes: Olway

started.. well not so good, probably wanted to do way better, i just took a wrong/deviated route choice , and near control one i spend about 3 minutes really searching for it.. got passed by 2 competitors there..not what one really wanted on a half an hour set course. i started too early too ( the second one )..after that managed to get orienteering in my head and despite rolling over my weak/rite ankle before 2 i managed to not care anymore about it.. have a good run , except a small mistake later in the course ( one minute ) and somehow a slowish uphill end of the course.. being 6 minutes out of the final, after losing 5 min at first control is not so bad, actually had a level 5 ( for about 80% of the race ).. super nice watching the finals later in the day(with Thierry playing.."oops i did it again" type of things ).. he won.. AGAIN.. he is soooo good. anyway we end up back home after 9 pm ( we left before 7 am )

running road/trails 24:00 [1] 4.0 km (6:00 / km) +40m 5:43 / km
shoes: ice bugs

cool down in the forest right before the finals, when weather got better

Wednesday Jul 16, 2008 #

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

orienteering 17:00 [1] **** 2.0 km (8:30 / km) +60m 7:23 / km
shoes: ice bugs

middle model training @ Anenska Hut today went quite well. the little map was waaay more accurate then the other middle relevant maps we went to.

gym ex & stretching 4:00 [1]

Note

found 2 (two) ticks.. even forgot how they look like

C • Ticks 2

Tuesday Jul 15, 2008 #

running road/trails warm up/down 15:00 [1] 2.5 km (6:00 / km) +20m 5:46 / km
shoes: ice bugs

orienteering race 1:29:00 [4] **** 14.0 km (6:21 / km) +420m 5:32 / km
slept:7.0 shoes: ice bugs

WOC long qualify started out all right but then my course ( which is good , but just too..) took us up and down for (me) almost half an hour ( about 2.5-3 k with like 200m climb ).. very steep, and also i should blame myself for not choosing an down and up (instead of staying on a steep slope)..i even missed on that green like 3.30 just near control..and from the road bellow you could see it . oh well..maybe not fast enough in few other places..overall i cannot complain that was too bad..just that start threw my off. however i end up near the bottom of men A heat far away from any qualif hopes.. some much need it rest is due now

Note

looking thru my course, and analyzing , i think i was slow ( hesitating )about 4 min, and i can add up mistake like another 9-10 min, so today at my best i could be around 75 min, still few minutes out of the final. not enough good competitions in NA where to see your real value. and its not like i'm gonna win a major elite event in the future to have a real goal.

probably middle is a place where i could hope in having a good race at future events.. probably half in hour is not so hard to be able to..

Monday Jul 14, 2008 #

orienteering 20:00 [3] **** 3.0 km (6:40 / km) +40m 6:15 / km
shoes: ice bugs

middle model training - in the morning

running road/trails warm up/down 9:00 [1] 1.5 km (6:00 / km) +10m 5:48 / km
shoes: ice bugs

in the afternoon, after a 20 min nap at noon

Unspecified warm up/down 7:00 [1] *** 0.5 km (14:00 / km) +80m 7:47 / km
shoes: ice bugs

walking up hill, during afternoon training..

orienteering 12:00 [2] *** 1.5 km (8:00 / km) +10m 7:45 / km
slept:7.0 shoes: ice bugs

long model

gym ex & stretching 4:00 [1]

Sunday Jul 13, 2008 #

orienteering 20:00 [3] *** 3.0 km (6:40 / km)
shoes: ice bugs

did a training model for the long..went quite nice..except the little tiny bugs, that look like ticks , but luckly they are not, they stay with you when you run and kind of bothered me

orienteering 21:00 [1] *** 2.5 km (8:24 / km)
shoes: ice bugs

took it a bit easier on the second part, reading more the mapping style etc..

gym ex & stretching 4:00 [1]

Saturday Jul 12, 2008 #

running road/trails warm up/down 10:00 [1] 1.5 km (6:40 / km) +25m 6:09 / km
shoes: Olway

orienteering 53:00 [2] *** 5.5 km (9:38 / km) +200m 8:09 / km
shoes: Olway

another frustrating training model today..map slightly better, but still interpretation (vegetation) and details suffered.one issue was probably that there were no controls out there. got to find a way to get this thing going

Friday Jul 11, 2008 #

running road/trails warm up/down 10:00 [1] 1.5 km (6:40 / km) +30m 6:04 / km
slept:2.0 shoes: Olway

orienteering 27:00 [1] *** 2.5 km (10:48 / km) +175m 8:00 / km
shoes: Olway

quite crappy our training map for middle relevant terrain..made it short..for sure it will be better next week.

Thursday Jul 10, 2008 #

Event: WOC 2008

Note
(rest day)

travel and work day..started with a 220 km (or 3.5 h) trip to Sttutgart, then work for almost 5 and then 250k (and another 250km)..sometimes even in Germany the highways could be a small nightmare. a delayed flight (by 4h) put me in Bratislava around 12.30 am(friday), and after 2 busses and couple of naps end up at 8 am at our accomodation..nice to be in the "village" again

Wednesday Jul 9, 2008 #

running road/trails 49:00 [3] 10.0 km (4:54 / km) +140m 4:35 / km
slept:8.0 shoes: Nike

added another 45 min nap in the afternoon after work, here in Germany, and headed out in the forest near Bexbach..quite scenic trail route(part of "nordic walking club " here in the little town ).able to put a bit of an effort there today..quite pleased

gym ex & stretching 4:00 [1]

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