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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending Oct 14, 2013:

activity # timemileskm+m
  orienteering3 1:51:00 9.94(11:10) 16.0(6:56) 49510 /13c76%
  biking2 46:00
  gym ex & stretching6 32:00
  running road/trails3 19:00 1.86(10:12) 3.0(6:20) 35
  elliptical trainer1 15:00
  Total8 3:43:00 11.81 19.0 53010 /13c76%
averages - sleep:6.7

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Monday Oct 14, 2013 #

biking 29:00 intensity: (15:00 @1) + (14:00 @2)
slept:7.0

back to basics ( meaning - no running) .worth 10k on a sunny day

gym ex & stretching 7:00 [1]

Sunday Oct 13, 2013 #

gym ex & stretching 4:00 [1]
slept:6.5

orienteering race 1:04:00 intensity: (5:00 @3) + (54:00 @4) + (5:00 @5) **** 8.5 km (7:32 / km) +300m 6:24 / km
spiked:10/13c shoes: VJ Supra

had a pretty good start. Caught Andrei L. before 4. and then lost aprox. 3.5 min finding 4 & 5. left 8 on the right way but lost direction and end up at least 2 min extra on the route to 9. worked quite hard after that, and manage to squeeze into first place ( age group again) due to being strong on last uphill.
might need lots of rest for my muscle injury. since i was able to tolerate pain this weekend , i want to start training, but not so sure will be a good idea. missed the M21 competition but i was in no way to try to run that. probably my mind would.
overall really enjoyed the O-weekend. thanks to GHO crew ( and the spectacular IT/finish display by Valerie ). and weather was nice. once again

Long Course 7b - Splits

Saturday Oct 12, 2013 #

running road/trails warm up/down 4:00 [1] 0.5 km (8:00 / km) +10m 7:16 / km
slept:3.5 shoes: VJ Supra

gym ex & stretching 4:00 [1]

orienteering race 29:00 intensity: (10:00 @3) + (12:00 @4) + (7:00 @5) **** 4.0 km (7:15 / km) +170m 5:59 / km
shoes: VJ Supra

middle distance at Nationals. had 2*1.5 min mistake were i got another control (not mine) first. plus another 1 min getting out of control like 90° than what should be. strong climbs i would say was what got me in the first place ( age group)

Middle Course 7b - Splits

Friday Oct 11, 2013 #

Event: 2013 Nationals (Hamilton, CANADA)
 

running road/trails warm up/down 4:00 [1] 0.5 km (8:00 / km)
shoes: adidas marathon 2012

orienteering race 18:00 [4] **** 3.5 km (5:09 / km) +25m 4:58 / km
shoes: adidas marathon 2012

totally lost concentration due to an unwelcomed comment right before the race. scrambled thru the first 3 controls, and then start paying attention to map and details. Found the course quite straight forward after that, however, getting 'into the map' right from the start was the key. missed that. pain ? hard to describe. i did not feel any sharp pain, but i was also concentrated so my running form will avoid anything un-necessary. straight to work after that --> till 3am. for that matter good thing i don't have to run M21
C • 3AM?! 3
12 PM

biking warm up/down 17:00 [1]
slept:6.5

4 PM

gym ex & stretching 4:00 [1]

Thursday Oct 10, 2013 #

Note
slept:8.5 (rest day)

ha. ha . like a need a rest day after what type i training i had the last 2 months

Wednesday Oct 9, 2013 #

gym ex & stretching 7:00 [1]
slept:8.0

elliptical trainer 15:00 intensity: (11:00 @1) + (4:00 @4)

Tuesday Oct 8, 2013 #

gym ex & stretching 6:00 [1]
slept:7.0

running road/trails 11:00 [3] 2.0 km (5:30 / km) +25m 5:11 / km
shoes: adidas kanadia 2012

attempt. at hydrocut. ouch

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