Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending Aug 1, 2011:

	activity	#	time	miles		km		+m
	orienteering	3	4:23:00	21.13	(12:27)	34.0	(7:44)	500
	running road/trails	6	2:47:00	18.95	(8:49)	30.5	(5:29)	220
	gym ex & stretching	1	7:00
	Total	8	7:17:00	40.08		64.5		720
averages - sleep:6.3

2:18

0:00

» now

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

Thursday Jul 28, 2011 #

gym ex & stretching 7:00 [1]
slept:6.0

9 PM

running road/trails 43:00 7.5 km (5:44 / km) +80m 5:27 / km
ahr:115 max:155 shoes: Adidas Kanadia

4*4 easy tempo pace. hot and humid tonight

Wednesday Jul 27, 2011 #

orienteering 30:00 [2] * 4.0 km (7:30 / km) +70m 6:54 / km
slept:5.5 shoes: Adidas Kanadia

at Huron with some Stars members

Tuesday Jul 26, 2011 #

running road/trails warm up/down 43:00 7.5 km (5:44 / km) +40m 5:35 / km
slept:5.5 shoes: Adidas Kanadia

at Res

running road/trails intervals 15:00 4.0 km (3:45 / km)
ahr:150 max:162 shoes: Adidas Kanadia

nice one with Tri City. 5*800-ish - more like 820m (3.00,2.51,2.52,2.52,2.51). better temperatures for this one

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