Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 30 days ending Jun 30, 2007:

	activity	#	time	miles		km		+m
	running road/trails	23	17:00:00	111.85	(9:07)	180.0	(5:40)	920
	orienteering	5	4:53:00	28.15	(10:25)	45.3	(6:28)	1235	73 /	83c	87%
	Unspecified	7	2:59:00	4.66		7.5		120
	biking	4	2:01:00
	gym ex & stretching	17	1:19:00
	Total	29	28:12:00	144.66		232.8		2275	73 /	83c	87%
averages - sleep:6.5 weight:1.3kg

2:07

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Saturday Jun 30, 2007 #

gym ex & stretching 5:00 [1]

biking (indoor) 27:00 [1]
(rest day)

Friday Jun 29, 2007 #

running road/trails 45:00 [1] 6.5 km (6:55 / km) +45m 6:41 / km

easy evening run

Thursday Jun 28, 2007 #

running road/trails warm up/down 1:19:38 [1] 12.5 km (6:22 / km) +60m 6:13 / km

running road/trails intervals 14:22 [5] 4.5 km (3:12 / km) +75m 2:57 / km

same like last week 5 loops in Bechtel (2.55,2.49,2.55,2.47,2.56)... that was the task.

gym ex & stretching 5:00 [1]

Wednesday Jun 27, 2007 #

running road/trails warm up/down 27:30 [1] 5.0 km (5:30 / km) +15m 5:25 / km
ahr:115

running road/trails tempo 17:30 [4] 4.0 km (4:23 / km) +35m 4:11 / km
ahr:141 max:157

loop on the neighbourhood. felt good- Had a good nap prior to that.he he.

C • Naps... 3

Tuesday Jun 26, 2007 #

running road/trails warm up/down 52:00 [2] 8.0 km (6:30 / km) +40m 6:20 / km

plus 30 ° C today, feeling like 40's

running road/trails intervals (track) 8:00 [4] 2.5 km (3:12 / km)

8*300m ( majority 54 to 58") and 2 of them faster ( 46 & 48" )

gym ex & stretching 5:00 [3]

Monday Jun 25, 2007 #

running road/trails 1:03:00 [2] 11.0 km (5:44 / km) +50m 5:36 / km
shoes: Nike

Sunday Jun 24, 2007 #

Unspecified (map updates) 1:30:00 [1] 4.5 km (20:00 / km) +80m 18:22 / km

updates on Allan Park and Durham. Nice. can't wait to start planning courses for Ontario champs.More time spent there, however only 90 min to count as exercise

orienteering 6:00 [3] 1.5 km (4:00 / km) +25m 3:42 / km

testing some legs on the sprint map

Saturday Jun 23, 2007 #

running road/trails warm up/down 29:00 [1] 4.5 km (6:27 / km) +10m 6:22 / km
shoes: Nike

running road/trails tempo 24:00 [4] 6.0 km (4:00 / km) +20m 3:56 / km
shoes: Nike

2*12 min

Friday Jun 22, 2007 #

biking (outdoor) 37:00 [1]
(rest day)

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

more map updates for Stars sprint champs

Thursday Jun 21, 2007 #

running road/trails warm up/down 1:03:00 [2] 10.0 km (6:18 / km) +50m 6:09 / km
shoes: Saucony

running road/trails intervals 18:00 [5] 5.5 km (3:16 / km) +75m 3:04 / km
shoes: Saucony

Bechtel 5 loops (3.02,2.52,3.00,2.52,3.03) and 8*120m strides

gym ex & stretching 4:00 [1]

Wednesday Jun 20, 2007 #

running road/trails warm up/down 38:00 [1] 5.0 km (7:36 / km) +25m 7:25 / km
shoes: Saucony

warm up/down for GHO sprint at Christie consv., including collecting controls after

orienteering race 31:00 [5] ** 6.0 km (5:10 / km) +35m 5:01 / km
shoes: Saucony

2 sprints , easy technical , but very fast. worked hard to beat Laszlo on one.

gym ex & stretching 4:00 [1]

Tuesday Jun 19, 2007 #

running road/trails warm up/down 54:00 [2] 9.0 km (6:00 / km) +35m 5:53 / km
ahr:125 slept:6.0 shoes: Nike

running road/trails intervals (track) 10:00 [4] 3.0 km (3:20 / km)
shoes: Nike

6*400m (88,82,74,84,77,70-kind of that was the...task)plus a 2 min.tempo

gym ex & stretching 4:00 [1]

Monday Jun 18, 2007 #

running road/trails 1:00:00 [2] 10.5 km (5:43 / km) +40m 5:36 / km
shoes: Nike

evening easy run. Just glad to know that I made the team

C • congrats!! 2

gym ex & stretching 5:00 [1]

Sunday Jun 17, 2007 #

gym ex & stretching 4:00 [1]

running road/trails warm up/down 12:00 [1] 1.0 km (12:00 / km) +40m 10:00 / km

orienteering race 1:51:00 [4] **** 16.0 km (6:56 / km) +650m 5:46 / km
ahr:152 max:165 spiked:24/27c slept:7.0 weight:0.9kg

long. started well, passed Sudden , then had about 5*50-60 sec bobbles, plus a huge one 3 min. second place after being caught/passed by Jon at the big mistake.nice that I know my top shape is yet to came.

Note

Nice event put by GHO, lovely weather ; a nice camp atmosphere.

Saturday Jun 16, 2007 #

running road/trails warm up/down 22:00 [1] 3.0 km (7:20 / km) +20m 7:06 / km

before/after Nav Stock medium& sprint

gym ex & stretching 4:00 [1]

orienteering race 43:00 [4] **** 6.5 km (6:37 / km) +150m 5:56 / km
ahr:149 max:166 spiked:13/16c

medium dist. majority went fine, except one control almost 4 min, and another 2*45 sec. also lost probably 20-25 sec "waiting" for the SI units to turn "on" at 8 controls where I was the first one out. felt good. came second 90 sec behind Sudden

Unspecified 4:00 [2]

swim in Bass lake

orienteering race 13:00 [5] *** 2.8 km (4:39 / km) +100m 3:56 / km
ahr:161 max:169 spiked:14/15c shoes: Saucony

solid run for the sprint.3rd (Jon & Hans ahead of me)

Sprint - Splits

MEDIUM -1 - Splits

Friday Jun 15, 2007 #

Event: Nav-Stock

running road/trails warm up/down 16:00 [2] 2.5 km (6:24 / km)
(rest day)

6*20"

Thursday Jun 14, 2007 #

Note
(rest day)

Wednesday Jun 13, 2007 #

Unspecified (map updates) 15:00 [1] ** 0.5 km (30:00 / km) +20m 25:00 / km
weight:1.4kg (rest day)

quick mapping in the evening

Tuesday Jun 12, 2007 #

running road/trails warm up/down 51:00 [2] 8.1 km (6:18 / km) +40m 6:09 / km
ahr:124 weight:0.9kg

running road/trails intervals (track) 12:00 [5] 3.4 km (3:32 / km)
ahr:160 max:173 shoes: Nike

6*2 min (550 to 600 m)/60"

gym ex & stretching 4:00 [1]

Monday Jun 11, 2007 #

running road/trails warm up/down 31:00 [1] 4.5 km (6:53 / km)
shoes: Saucony

to and from mapping place

Unspecified 20:00 [1] ** 1.0 km (20:00 / km) +20m 18:11 / km

some more map touch-ups for Stars Sprint champs

Sunday Jun 10, 2007 #

running road/trails warm up/down 23:00 [2] 4.0 km (5:45 / km)
shoes: Nike

running road/trails 12:00 [5] 2.0 km (6:00 / km) +25m 5:39 / km
weight:2.7kg

test run one of the sprints for our July club event.no map just memory.

C • Memory training 2

gym ex & stretching 4:00 [1]

Saturday Jun 9, 2007 #

running road/trails warm up/down 26:16 [1] 4.5 km (5:50 / km)

felt pain on my right knee. not good just a week before the trials. hmm

running road/trails race 10:44 [5] 3.0 km (3:35 / km)
ahr:158 max:167 slept:6.0

hmm

gym ex & stretching 4:00 [1]

Friday Jun 8, 2007 #

Unspecified (map updates) 30:00 [1] 1.0 km (30:00 / km)

preparing map for Stars sprint champs

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

Thursday Jun 7, 2007 #

running road/trails warm up/down 50:00 [2] 8.0 km (6:15 / km) +40m 6:06 / km
shoes: Saucony

running road/trails intervals 20:00 [5] 6.0 km (3:20 / km) +70m 3:09 / km
ahr:160 max:170 weight:0.5kg shoes: Saucony

10*2 min,w/60"

gym ex & stretching 5:00 [1]

Wednesday Jun 6, 2007 #

gym ex & stretching 4:00 [1]

running road/trails 53:00 [1] 9.0 km (5:53 / km) +40m 5:46 / km
shoes: Saucony

Tuesday Jun 5, 2007 #

Note
(rest day)

evening meeting with KW minor sports club presidents, so used this day as a rest day. knee hurting a bit

gym ex & stretching 10:00 [1]

Monday Jun 4, 2007 #

biking (indoor) 50:00 [1]

while watching Sens-Ducks game

Sunday Jun 3, 2007 #

running road/trails warm up/down 8:00 [1] 0.5 km (16:00 / km)
slept:7.0

orienteering warm up/down 21:00 [2] *** 2.5 km (8:24 / km) +25m 8:00 / km
ahr:122 spiked:3/5c shoes: Olway

first 5 controls I used them as warm up ( poor mapped vegetation, others etc..)

orienteering race 1:08:00 [3] *** 10.0 km (6:48 / km) +250m 6:03 / km
ahr:136 max:155 spiked:19/20c shoes: Olway

pick up the pace. felt decent good.

gym ex & stretching 4:00 [1]

Saturday Jun 2, 2007 #

running road/trails warm up/down 22:00 [1] 3.5 km (6:17 / km) +20m 6:07 / km
ahr:115 shoes: Nike

running road/trails intervals 12:00 [4] 3.5 km (3:26 / km) +25m 3:19 / km
ahr:150 shoes: Nike

12*1 min w/30 sec.

Unspecified 10:00 [2]

now that was some dancing at the party worth recording

Friday Jun 1, 2007 #

running road/trails 26:00 [2] 4.5 km (5:47 / km) +25m 5:37 / km
shoes: Nike

gym ex & stretching 4:00 [1]

biking (indoor) 7:00 [1]

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