Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 11 days ending Aug 8, 2011:

	activity	#	time	miles		km		+m
	orienteering	6	7:20:00	38.03	(11:34)	61.2	(7:11)	1200
	running road/trails	8	3:01:00	18.64	(9:43)	30.0	(6:02)	300
	biking	1	12:00
	gym ex & stretching	1	5:00
	Total	12	10:38:00	56.67		91.2		1500
averages - sleep:6.1

2:18

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Monday Aug 8, 2011 #

running road/trails 41:00 [2] 7.0 km (5:51 / km) +80m 5:32 / km
slept:6.0 shoes: Adidas Green 11

evening run. nice shoes

gym ex & stretching 5:00 [1]

Sunday Aug 7, 2011 #

running road/trails warm up/down 4:00 [1] 0.5 km (8:00 / km)
slept:8.5 shoes: Inov 8

orienteering race 1:42:00 *** 15.0 km (6:48 / km) +350m 6:05 / km
ahr:131 max:157

long distance event. really sloppy start of the race- lost about 6-7 minutes in the first 11 controls.. start pushing a bit after being caught by runit and had several good splits, then 1 biggish booble , then some controls at my brother's pace- which was nice -- for a change. then dropped like 2 min at the control near the edge of the map. unsure why. picked up the pace and had a pretty good last 3rd of the race-- or almost..up and down, but glad that i was able to motivate myself till the end

Long - Blue - Splits

Saturday Aug 6, 2011 #

Event: Canal Cities Challenge

running road/trails warm up/down 30:00 4.0 km (7:30 / km) +40m 7:09 / km
slept:5.5 shoes: VJ Supra

for the middle and sprint events

11 AM

orienteering race 46:00 *** 6.7 km (6:52 / km) +200m 5:58 / km
max:156 shoes: VJ Supra

middle distance. some very good , some poor legs, some just normal. tons of mistakes overall. nice forest

2 PM

orienteering race 13:00 3.0 km (4:20 / km) +70m 3:53 / km
max:165 shoes: VJ Supra

sprint event. great pace after 4-5 controls.. ooops . skipped one control and 'gained' like 7-8 sec. happy about the pace, but not happy about the 'habit'

Middle Blue - Splits

Friday Aug 5, 2011 #

Note
slept:2.5 (rest day)

that's it

Thursday Aug 4, 2011 #

running road/trails 40:00 7.0 km (5:43 / km) +80m 5:24 / km
slept:7.0 shoes: Adidas Kanadia

easy evening run , and got in some easy tempos 3*6min.. same kind of rude comment as tuesday

Wednesday Aug 3, 2011 #

orienteering 46:00 ** 6.5 km (7:05 / km) +150m 6:21 / km
ahr:128 slept:4.5 shoes: Adidas

at Homer Watson , part of wednesday Stars training. slippery a bit- not the best choice for shoes.some climb

Tuesday Aug 2, 2011 #

biking warm up/down 12:00 [1]
slept:6.0 (rest day)

midnite shift work sucks

Monday Aug 1, 2011 #

running road/trails 33:00 6.0 km (5:30 / km) +70m 5:12 / km
slept:8.0 shoes: Adidas

easy run on a hot day ( like mid 30's °C again today at noon )

Sunday Jul 31, 2011 #

running road/trails warm up/down 8:00 1.5 km (5:20 / km) +30m 4:51 / km
slept:7.0 shoes: VJ falcon

quick warm up. arrived just in time to start- almost as usual. but pumped for another nice day at the office. obviously i forgot to get some bug spray. and i noticed that during next 2h as i must have killed like 40-50 bugs

orienteering race 2:10:00 ***** 15.5 km (8:23 / km) +220m 7:50 / km
max:152 shoes: VJ falcon

second day at US champs. i think this could be defined as very difficult technical intensity for most of the course. i probably need it a magnifier in few places as 1:15 made it really hard for a proper understanding of contours. somehow lucky at 2 - maybe lost 1.5 min , then another 2.5 min at 6..men , i need to stay focus always. good but hesitant at 9 -probably dropped 45 sec. executed quite well the long leg, except that they forgot to cut the circle at 10 were the trail was covered by purple. dropped like 2.5 min there and still having fun. killing horse fly is somehow fun..at 14 there were another 2 hunting towers there- got messed up and lost like 6-7 min in that search, lost interest for running and not staying focused since was NOT my fault those mistakes. lost another 7 min combined at 15,16,17- and did not really care. got cramps last 10 min.. probably except z-man everyone had a really tough day. ENJOYED very much the terrain and map- definitely high up in my terrain/map rankings..that area will make a great terrain for a very technical training camp .. sweet. thanks CNYO..long day to make it back to Canada, but pleasant scenic route

Day 2 - Blue - Splits

Saturday Jul 30, 2011 #

Event: 2011 US Classic Championships

Event: Canal Cities Orienteering Festival

running road/trails warm up/down 4:00 [1] 0.5 km (8:00 / km)
slept:6.0 shoes: VJ falcon

short , very short warm up for the US classic 1

orienteering race 1:43:00 **** 14.5 km (7:06 / km) +210m 6:37 / km
shoes: VJ falcon

challenging terrain, and a 1:15k map, made for a tough day out there. lucky first 2 controls were within a short distance. lost close to 2 min at 2, but at that point i realized that actually i will have to orienteer and navigate very careful. which i did till 9 - i was about 30 sec behind Will H there, and enjoying. rolled over my ankle a bit , got somehow distracted and lost combined about 8 min to Will and others in the next 30 min. i forgot how to orienteer carefully at this stage. end up 3rd. not bad.

Day 1 Blue - Splits

Friday Jul 29, 2011 #

running road/trails warm up/down 21:00 [1] 3.5 km (6:00 / km)
slept:6.0 shoes: Adidas Kanadia

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