Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending May 18, 2009:

activity	#	time	miles		km		+m
running road/trails	6	2:56:00	18.02	(9:46)	29.0	(6:04)	390
orienteering	3	2:19:00	16.09	(8:38)	25.9	(5:22)	470	15 /	17c	88%
gym ex & stretching	4	16:00
Total	6	5:31:00	34.11		54.9		860	15 /	17c	88%

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Monday May 18, 2009 #

running road/trails 30:00 [1] 5.0 km (6:00 / km) +80m 5:33 / km

evening run , on a new area were Stars will add a map this spring. nice...

gym ex & stretching 4:00 [1]

Sunday May 17, 2009 #

gym ex & stretching 4:00 [1]

running road/trails warm up/down 10:00 [1] 1.5 km (6:40 / km) +10m 6:27 / km
shoes: ice bugs

lack of warm up of about 2 min( various reasons ) made me start the race rather slowly

orienteering race 1:16:00 [5] *** 14.0 km (5:26 / km) +230m 5:01 / km
shoes: ice bugs

quite good course setting in a terrain where i was expecting less. challenging to push hard all race and stay focused.. good last repetitions before the trials.. i haven't run so hard since.. end up 4th , and quite satisfied

Long - Blue - Splits

Saturday May 16, 2009 #

Event: Buffalo Orienteering Festival

running road/trails warm up/down 28:00 [1] 4.5 km (6:13 / km) +40m 5:57 / km

before and after - middle and sprint races

gym ex & stretching 4:00 [1]

orienteering race 30:00 [5] *** 5.2 km (5:46 / km) +150m 5:03 / km
spiked:15/17c

middle dist.. 30.27 - 4th place..lost a minute on a trail run toward last control, due to.. any way had a good pace on a nice course. good training for next week

orienteering race 13:00 [5] *** 2.7 km (4:49 / km) +50m 4:24 / km

12.39 for a nice sprint in the afternoon..over a minute behind Ross, and 40 sec behind Hans on a 7th spot.. nice enjoyable race..

Middle - Blue - Splits

Sprint - Course 3 - Splits

Thursday May 14, 2009 #

running road/trails warm up/down 13:00 [1] 2.0 km (6:30 / km) +20m 6:11 / km

orienteering 20:00 [4] ** 4.0 km (5:00 / km) +40m 4:46 / km

with very few Stars at our weekly training

Wednesday May 13, 2009 #

gym ex & stretching 4:00 [1]

running road/trails 51:00 [2] 8.0 km (6:23 / km) +180m 5:44 / km

before picking up Nelu in Mississ.

Tuesday May 12, 2009 #

running road/trails warm up/down 28:00 [1] 3.7 km (7:34 / km) +15m 7:25 / km

running road/trails intervals 16:00 [5] 4.3 km (3:43 / km) +45m 3:32 / km

same as apr 30, and apr 17, but this time went slower (shorter dist).- the first one , but made some ground on the 3rd one .

4*4 min on the loop ( managed the loop in 3.47 - added time !! ) nice and warm day (+15°C or so )

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