Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 29 days ending Feb 29, 2012:

	activity	#	time	miles		km		+m
	running road/trails	14	9:37:00	59.47	(9:42)	95.7	(6:02)	860
	x-country skiing	6	6:35:00	44.3		71.3		515	9 /	9c	100%
	snowshoeing	3	3:21:00	13.48	(14:54)	21.7	(9:16)	190
	biking	6	2:55:00
	gym ex & stretching	8	52:00
	orienteering	1	28:00	3.6	(7:46)	5.8	(4:50)	150
	Total	28	23:48:00	120.86		194.5		1715	9 /	9c	100%
averages - sleep:6.9

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Wednesday Feb 29, 2012 #

gym ex & stretching 10:00 [1]
slept:8.0

including some 'A'

biking warm up/down 10:00 [1]
(rest day)

Tuesday Feb 28, 2012 #

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

gym ex & stretching 5:00 [1]

Monday Feb 27, 2012 #

Note
slept:9.0 (rest day)

strong head ache. feeling sick too.cautious rest day

Sunday Feb 26, 2012 #

Event: Stars Winter Adventure race

x-country skiing 1:51:00 24.0 km (4:38 / km) +60m 4:34 / km
slept:5.5 shoes: Fischer Ski

combined (58' installing SI units, 28' marshaling the area, 25' collecting flags) what a perfect day for Stars Adventure race

snowshoeing 1:08:00 6.7 km (10:09 / km) +50m 9:47 / km

combined for the day ( installing 32, collecting 36'). both at good pace

Saturday Feb 25, 2012 #

snowshoeing 50:00 [2] 5.0 km (10:00 / km) +60m 9:26 / km
slept:5.0

installing controls for the adv race. perfect day

x-country skiing 59:00 13.5 km (4:22 / km) +80m 4:15 / km
shoes: Fischer Ski

installing controls for the ski section

Thursday Feb 23, 2012 #

running road/trails 46:00 7.0 km (6:34 / km) +85m 6:12 / km
slept:6.0 shoes: Adidas Kanadia

Note

finished planning the adv race. can't wait

Wednesday Feb 22, 2012 #

running road/trails warm up/down 42:45 6.5 km (6:35 / km) +15m 6:30 / km
slept:7.0 shoes: Adidas Green 11

running road/trails intervals 10:15 [5] 3.0 km (3:25 / km)
shoes: Adidas Green 11

3*400(77~78) w/J and then 1*1k(3.37),2*400(81)-alone

Monday Feb 20, 2012 #

running road/trails 49:00 [2] 7.5 km (6:32 / km) +100m 6:08 / km
slept:7.0 shoes: Ice bugs 2

Sunday Feb 19, 2012 #

10 AM

running road/trails warm up/down 14:00 [1] 1.7 km (8:14 / km)
slept:6.5 shoes: VJ falcon

orienteering race 28:00 ** 5.8 km (4:50 / km) +150m 4:16 / km
shoes: VJ falcon

Thomass UKR in Toronto. Fast course, like a longer sprint.6th

2 PM

snowshoeing 1:23:00 [3] *** 10.0 km (8:18 / km) +80m 7:59 / km
shoes: Atlas

testing the snow-shoe portion of next weekend Stars Winter adv race. totally had fun

4 PM

x-country skiing 57:00 12.0 km (4:45 / km) +100m 4:34 / km
shoes: Fischer Ski

some routes choices testing for the ski-o portion. very nice day, out there

C • skis 2

Saturday Feb 18, 2012 #

gym ex & stretching 10:00 [1]
slept:9.5

biking warm up/down 25:00 [1]
(rest day)

Friday Feb 17, 2012 #

running road/trails 1:29:00 [2] 15.0 km (5:56 / km) +100m 5:45 / km
slept:4.5 shoes: Adidas Kanadia

not so much sleep, too many things to do, glad i did not cut from training today

gym ex & stretching 4:00 [1]

Thursday Feb 16, 2012 #

running road/trails 42:20 7.0 km (6:03 / km) +30m 5:55 / km
slept:7.0 shoes: Adidas Green 11

running road/trails intervals 14:40 [4] 4.0 km (3:40 / km)
shoes: Adidas Green 11

4*1k every 7 min (3.41,3.40,3.37,3.38).

gym ex & stretching 5:00 [1]

Wednesday Feb 15, 2012 #

running road/trails 1:02:00 11.0 km (5:38 / km) +135m 5:19 / km
slept:7.0 shoes: Ice bugs 2

sleep ( 6.5 + .5 ). driftwood area, 2 loops, 1st w/Alin

Tuesday Feb 14, 2012 #

biking 48:00 [1]
slept:6.5

sleep ( 5.5h+1)

Monday Feb 13, 2012 #

running road/trails 1:13:00 [2] 10.5 km (6:57 / km) +180m 6:24 / km
slept:6.5 shoes: Ice bugs 2

at Hydrocut. first half w/Alin. sleep is 5.5h morning + 1h in the eve. that's kind of new routine , working night shift

gym ex & stretching 6:00 [1]

includes 50 A's- like friday. i guess if mind plans to do it, one have just to .. follow

Sunday Feb 12, 2012 #

x-country skiing 49:00 9.0 km (5:27 / km) +80m 5:13 / km
slept:7.0 shoes: Fischer Ski

some 4-5 " of fresh snow on top of icy trails. was partially groomed. Nice to be skiing again

x-country skiing 36:00 [2] 7.0 km (5:09 / km) +40m 5:00 / km
shoes: Atomic skis

getting those skis wet :)

Saturday Feb 11, 2012 #

11 AM

running road/trails warm up/down 10:00 [1] 1.5 km (6:40 / km)
slept:5.0

trying to stay warm at Breslau winter fest. slept 4h prior to this and 1h later in the aft

4 PM

running road/trails 30:00 5.0 km (6:00 / km) +100m 5:27 / km
shoes: Ice bugs 2

quick nap , and went to Hydrocut. good pace for those icy, snow covered twisted trails

Friday Feb 10, 2012 #

gym ex & stretching 5:00 [1]
slept:6.5 (rest day)

including 50 push ups

biking warm up/down 12:00 [1]

Thursday Feb 9, 2012 #

gym ex & stretching 7:00 [1]
slept:7.0 (rest day)

Wednesday Feb 8, 2012 #

running road/trails warm up/down 15:00 [1] 2.5 km (6:00 / km) +10m 5:53 / km
slept:6.5 shoes: Adidas Kanadia

one little sweat at the time. slightly sick-- and overwhelmed at work, sleepless somehow, and the recipe for a 'rest' day is there

Tuesday Feb 7, 2012 #

Note
slept:5.0 (sick) (rest day)

woke up early and went to see my doctor for a physical. apparently i am healthy. well,how about the cold ? "don't worry- they come and go. let it be"- so --rest day

Monday Feb 6, 2012 #

Note
slept:9.0 (sick) (rest day)

kind of sick. but well rested. planned another day off as body does not know where it stays. me neither. then some 12.5h shifts (with --of course the additional 1+1h drive to and from work )

Sunday Feb 5, 2012 #

running road/trails warm up/down 28:00 [1] 4.5 km (6:13 / km) +25m 6:03 / km
slept:9.0 (sick) shoes: Adidas Kanadia

another attempt to sweat out the sickness. good sleep last night too

Saturday Feb 4, 2012 #

Note
slept:8.5 (sick) (rest day)

totally sick day. at least i am not at World Cup anymore

biking warm up/down 30:00 [1]

sweating a bit. maybe cold will go away faster

Friday Feb 3, 2012 #

Note
slept:7.0 (sick) (rest day)

look like that cold that was 'testing' my body since last friday, almost won. also back to work. and fun

Thursday Feb 2, 2012 #

x-country skiing 55:00 [3]
slept:7.0

Missed my start by about 100 seconds, got to second loop and decided that I need to catch the plane and cut it short, but at least now I am already checked in. ( Missing the flight coming home from SUI last fall cost me thousand bucks, so no, not this time. Had fun was really nice challenging orienteering and lots of narrow tracks. Too bad I had to skip this. Overall nice .. Company, vistas, events,o_friends. Bye Tahoe /Reno

Wednesday Feb 1, 2012 #

6 AM

running road/trails warm up/down 11:00 [1] 2.0 km (5:30 / km)
shoes: Salomon GY

short morning jog with falcon ,as i felt too stiff and tired after last 2 days

9 AM

x-country skiing warm up/down 8:00 [1] 1.3 km (6:09 / km) +15m 5:49 / km
slept:6.0 shoes: Fischer Ski

snow up on Donner Pass meant that we stopped to buy chains in Reno, drove up, arrived with 20 min to prep for race, and 3 min tops was my warm up, rest was after the race

x-country skiing race 20:00 [5] *** 4.5 km (4:27 / km) +140m 3:51 / km
spiked:9/9c shoes: Fischer Ski

so glad that i was able finally to have a clean race in ski-o. not sure where i could save some time.. apparently if skis are waxed ( were waxed before long only ), poles are lighter (which they are not ) and strap is the good one ( well i bought one after race ), and boots and skis could actually help. well --help a bit to get higher in ranking.. then rest is training and -maybe--age. very pleased as i collect over 600 ranking points- what i thought i will never achieve in ski-o. well never say never :)

Auburn Ski Club Sprint WCup-M - Splits

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