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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 30 days ending Apr 30, 2007:

activity # timemileskm+m
  running road/trails16 9:00:00 61.52(8:47) 99.0(5:27) 420
  orienteering6 3:57:00 20.51(11:33) 33.0(7:11) 79527 /33c81%
  adv race1 3:03:00 15.84(11:33) 25.5(7:11) 35018 /20c90%
  gym ex & stretching21 1:55:00
  biking4 1:36:00
  elliptical trainer4 48:00 3.42(14:03) 5.5(8:44)
  Unspecified2 35:00 0.31 0.5
  Total25 20:54:00 101.59 163.5 156545 /53c84%
averages - sleep:5.3

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Monday Apr 30, 2007 #

gym ex & stretching 8:00 [1]

knee and shoulder

elliptical trainer 6:00 [1] 0.5 km (12:00 / km)

running road/trails warm up/down 12:00 [1] 2.0 km (6:00 / km)
(rest day)

some pain on my left knee, so cut short my evening jog

Sunday Apr 29, 2007 #

Event: Tri City Urban Adventure Run
 

Note

Tri City Adv run today.. nice weather

running road/trails intervals (track) 22:00 [4] 6.0 km (3:40 / km)
ahr:158 max:169 slept:5.0

1*1k (3.44 avh HR 155)2*2k (7.33 w/avg 159, 7.32 w/avg 160), 1*1k (3.40 w/avg 158)

running road/trails warm up/down 52:00 [2] 9.5 km (5:28 / km) +30m 5:23 / km
ahr:125

gym ex & stretching 5:00 [1]

Friday Apr 27, 2007 #

running road/trails 51:00 [1] 8.0 km (6:23 / km)

evening jog looking at locations Nelu start mapping. nice

gym ex & stretching 4:00 [1]

Thursday Apr 26, 2007 #

running road/trails warm up/down 1:03:00 [3] 12.0 km (5:15 / km) +30m 5:11 / km

quite a warm-up and some in between intervals..

running road/trails intervals 11:00 [4] 3.0 km (3:40 / km) +35m 3:28 / km

3*1km aprox with 1 km in between. 3.45,3.46, 3.38
tough..need some more of this

Wednesday Apr 25, 2007 #

orienteering warm up/down 10:00 [1] ** 1.5 km (6:40 / km)
slept:5.5 (injured) (rest day)

some tips about map reading,compass, this an that for some "new to orienteering"

gym ex & stretching 10:00 [1]

shoulder still hurting..some physio for it today

Tuesday Apr 24, 2007 #

orienteering 41:00 [2] *** 5.0 km (8:12 / km) +140m 7:12 / km

running some "stuff" for Ontario champs (classic course) this fall. nice !!!

Monday Apr 23, 2007 #

Unspecified 25:00 [1]

mapping .. more time spent there however 25min only I will consider as activity

gym ex & stretching 5:00 [1]
(injured)

Sunday Apr 22, 2007 #

gym ex & stretching 4:00 [1]

orienteering race 1:11:00 [4] ***** 10.0 km (7:06 / km) +280m 6:14 / km
ahr:149 max:164 spiked:14/17c (injured) shoes: Olway

more confidence today. some ankle pain , due to ..terrain, also felt and had some issue with rt shoulder. second today 2.5 min behind Wil. 4th overall. good weekend

running road/trails warm up/down 6:00 [1] 0.5 km (12:00 / km) +40m 8:34 / km


Blue, Day 2 - Splits

Saturday Apr 21, 2007 #

Event: HVO A-Meet
 

running road/trails warm up/down 10:00 [1] 1.5 km (6:40 / km) +20m 6:15 / km

orienteering race 1:24:00 [4] **** 10.0 km (8:24 / km) +320m 7:14 / km
ahr:156 max:170 spiked:13/16c

first real O race since NA last October. with injuries over winter, didn't know where I am. good race , Nice to be back in Harriman Park. end up 7 minutes down from winner on the 3rd spot. the intensity should be considered around 4.5. couple of mistakes toward the end

gym ex & stretching 5:00 [1]

knee a bit sore. used ankle braces today and got some blisters as well.

Blue, Day 1 - Splits

Thursday Apr 19, 2007 #

running road/trails warm up/down 28:00 [2] 5.0 km (5:36 / km) +25m 5:28 / km

shorts and the new Stars shirts on a warm afternoon.Stars shirts are cool !!!
C • Star shirts! 2

gym ex & stretching 4:00 [1]

Wednesday Apr 18, 2007 #

running road/trails warm up/down 14:00 [2] 2.5 km (5:36 / km)

orienteering 21:00 [3] ** 4.5 km (4:40 / km) +30m 4:31 / km

checking some more sites/routes for the adv run with G & A

gym ex & stretching 5:00 [1]

Tuesday Apr 17, 2007 #

running road/trails warm up/down 30:00 [1] 5.0 km (6:00 / km) +20m 5:53 / km
slept:5.5

checking some portions of the adv run

orienteering race 10:00 [4] *** 2.0 km (5:00 / km) +25m 4:42 / km

running some of the sprint course for Tri-City Spring Sprint at race pace

Monday Apr 16, 2007 #

running road/trails warm up/down 27:00 [2] 5.0 km (5:24 / km) +30m 5:15 / km

running road/trails tempo 20:00 [4] 5.0 km (4:00 / km) +40m 3:51 / km

5*4 min. did not feel too bad after last few days of sickness, didn't push either

gym ex & stretching 4:00 [1]

Sunday Apr 15, 2007 #

running road/trails warm up/down 32:00 [1] 4.0 km (8:00 / km) +50m 7:32 / km

running around at the Forks event. did not want to do the racesince I know too much the area, and i try to recover from sickness, but just couldn't stay sit.

gym ex & stretching 5:00 [1]

Saturday Apr 14, 2007 #

Note
(sick) (rest day)

same as yesterday. no 'rest' , since I have to work a lot today

Friday Apr 13, 2007 #

Note
(sick) (rest day)

yeap..not able to do any training.last few days was also a recovery after Raid, and next few days I'll have to fight this cold.

Thursday Apr 12, 2007 #

biking (indoor) 26:00 [1]
(sick) (rest day)

couldn't run..my nose did.still kind of sick

gym ex & stretching 5:00 [1]

Wednesday Apr 11, 2007 #

elliptical trainer 15:00 [1] 1.5 km (10:00 / km)
(rest day)

feeling sick (cold ), taking another day off

gym ex & stretching 5:00 [1]

Tuesday Apr 10, 2007 #

running road/trails 46:00 [2] 9.0 km (5:07 / km) +40m 5:00 / km

gym ex & stretching 5:00 [1]

Monday Apr 9, 2007 #

Unspecified 10:00 [1] 0.5 km (20:00 / km)

mapping with Giles @ Columbia lake. more time spent however 10' worth only

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

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

Sunday Apr 8, 2007 #

biking (indoor) 17:00 [1]

easy spinning after yesterday raid

running road/trails 27:00 [1] 4.0 km (6:45 / km) +20m 6:35 / km

slow jog around waldau

gym ex & stretching 4:00 [1]

Saturday Apr 7, 2007 #

Event: Giant's Rib Raid
 

adv race race 3:03:00 [4] *** 25.5 km (7:11 / km) +350m 6:43 / km
spiked:18/20c

adv race ( with Giles and Laszlo).. pretty good, missed first control, due to a rush, but otherwise decent. some soreness on L knee, and a tight hamstring after half way.. I hope I will recover well after this one. team Foreigners won. good

gym ex & stretching 5:00 [1]

Thursday Apr 5, 2007 #

biking (indoor) 21:00 [1]
(rest day)

elliptical trainer 7:00 [1] 1.0 km (7:00 / km)

gym ex & stretching 4:00 [1]

Wednesday Apr 4, 2007 #

gym ex & stretching 12:00 [1]
(rest day)

biking (indoor) 32:00 [1]

Tuesday Apr 3, 2007 #

elliptical trainer 20:00 [1] 2.5 km (8:00 / km)
(rest day)

gym ex & stretching 4:00 [1]

Monday Apr 2, 2007 #

running road/trails warm up/down 15:00 [1] 2.5 km (6:00 / km)
(rest day)

more around Columbia Lake

Sunday Apr 1, 2007 #

running road/trails warm up/down 50:20 [2] 9.0 km (5:36 / km) +30m 5:30 / km

also included 10 min at noon for install some controls for Stars training.

running road/trails intervals (track) 13:40 [4] 4.0 km (3:25 / km)

5* 800 m with 80"-130 " slow jog in between 2.51, 2.44, 2.43, 2.42, 2.40. same comments as thursday.

gym ex & stretching 7:00 [1]

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