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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending Aug 31, 2009:

activity # timemileskm+m
  orienteering3 2:47:00 18.95(8:49) 30.5(5:29) 56553 /60c88%
  running road/trails5 1:41:00 9.94(10:10) 16.0(6:19) 65
  Total5 4:28:00 28.89(9:17) 46.5(5:46) 63053 /60c88%
averages - sleep:6

» now

Sunday Aug 30, 2009 #

running road/trails warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: VJ Supra

warm up for the long- after another 7.5 h sleep nite . yay

orienteering race 1:51:00 [4] ***** 20.0 km (5:33 / km) +300m 5:10 / km
spiked:22/26c shoes: VJ Supra

had a very good start on the long, not very fast but very confident. caught falcon at 4, ran together till 7 , then i've seen him ahead near 11( about 40-45 % into the race).. at that point i was leading the race.( well several others had some mistakes up to there -probably).
well first blister on my right heel probably ripped the skin soon after that..I start limping slightly, had one mistake - too much to the right at 16 thru another the twilight zone- and end up out of the map-luckly i was back within 3-4 min or so, start moving fast again , and now another blister on my left heel this time made me a 'crying baby'- last 2-3 min i had cramps to top the game as i was trying hard to finish the course with a positive note.. had a good ran from 16 til the end - lost over 1 min to Patrick and same time as Mike S...quite happy with my effort today, end up 4th, but dissapointed about both heels had the skin ripped off from , it hurt constantly.. had a poor 4 km about in the middle of the course were pain and some map quality stuff made me loose for sure a medal..
again nice course, tough and a true championship event.,congrats to winners, medallists and also those who finished the race..

Saturday Aug 29, 2009 #

running road/trails warm up/down 25:00 [1] 4.0 km (6:15 / km) +25m 6:04 / km
slept:7.0 shoes: VJ Supra

before the middle race. got a decent nite sleep

orienteering race 41:00 [4] **** 7.0 km (5:51 / km) +180m 5:11 / km
spiked:15/18c shoes: VJ Supra

very interesting terrain and a good map in the yellow, not so.. on the green- but acceptable( to bad i did not have more training on this type of terrain- since i had to work the previous days ). I banged my knee very hard on the way to 2 , but luckly i forgot about that within 30 seconds. left 5 thinking that i am going to 7 - and got a 1 min 'detour' there..had to stop and tight my shoelaces (1st time during an important event in very many years) and also had a paralel error after crossing some of the "twilight" green. cost me additional 3 min. other than that a good champioship atmosphere, and challenging courses. end up on 6th and so..

Friday Aug 28, 2009 #

running road/trails warm up/down 20:00 [1] 2.5 km (8:00 / km) +10m 7:51 / km
shoes: VJ Supra

about half of it was orienteering on the model map, scared a bit...

orienteering race 15:00 [5] **** 3.5 km (4:17 / km) +85m 3:49 / km
spiked:16/16c slept:3.5 shoes: VJ Supra

only 3 hours of sleep the nite before , plus a half an hour nap on the plane to Winnipeg. kind of sleepless and head ache. but ran well ( before the red group - alone ) and quite satisfied

Thursday Aug 27, 2009 #

running road/trails warm up/down 17:00 [1] 3.0 km (5:40 / km)
shoes: Adidas

running road/trails intervals (track) 3:00 [5] 1.0 km (3:00 / km)
shoes: Adidas

300,300,400 with about a min in between (55,54,68)

Tuesday Aug 25, 2009 #

running road/trails warm up/down 21:00 [2] 3.5 km (6:00 / km) +30m 5:45 / km
slept:7.5 shoes: VJ Supra

trying my new O shoes

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