Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 30 days ending Sep 30, 2007:

	activity	#	time	miles		km		+m
	running road/trails	22	13:29:00	96.0	(8:26)	154.5	(5:14)	1020
	orienteering	8	5:50:00	37.28	(9:23)	60.0	(5:50)	1610	25 /	27c	92%
	Unspecified	4	5:45:00	11.5	(30:01)	18.5	(18:39)	550
	gym ex & stretching	9	40:00
	Total	24	25:44:00	144.78		233.0		3180	25 /	27c	92%
	[1-5]	24	25:40:00
averages - sleep:5.9 weight:63.3kg

2:50

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Sunday Sep 30, 2007 #

running road/trails warm up/down 16:00 [1] 2.0 km (8:00 / km) +30m 7:27 / km
shoes: Olway

at the Ontario relay. Stars won the A division and came 2nd, 3rd and 4th on B division. well done !!

orienteering race 33:00 [5] *** 6.0 km (5:30 / km) +100m 5:05 / km
shoes: Olway

happy to be part of the winning team ( w/ Andrea & Matt )

Friday Sep 28, 2007 #

running road/trails warm up/down 48:00 [2] 8.0 km (6:00 / km) +40m 5:51 / km
shoes: Saucony

running road/trails intervals 16:00 [4] 4.5 km (3:33 / km) +20m 3:29 / km
ahr:147 shoes: Nike

4x4.. on the evening

gym ex & stretching 4:00 [1]

Thursday Sep 27, 2007 #

running road/trails 48:00 [2] 9.0 km (5:20 / km) +25m 5:16 / km
shoes: Nike

to & from the bank

Wednesday Sep 26, 2007 #

Note
slept:5.0 (rest day)

same as monday

Tuesday Sep 25, 2007 #

running road/trails warm up/down 41:00 [2] 7.5 km (5:28 / km) +40m 5:19 / km
ahr:125 shoes: Saucony

running road/trails intervals 21:00 [5] 5.5 km (3:49 / km) +90m 3:32 / km
max:173 shoes: Saucony

7*3 in Bechtel with 60 sec on a hot afternoon (probably 30°C feeling like 35 at least )

gym ex & stretching 4:00 [0]
weight:63kg

Monday Sep 24, 2007 #

Note
(rest day)

lots of work on computer related to Ont champs, so no time to play outside.

Sunday Sep 23, 2007 #

running road/trails warm up/down 16:00 [1] 2.5 km (6:24 / km) +30m 6:02 / km
slept:7.0 shoes: Olway

orienteering race 1:13:00 [4] *** 12.5 km (5:50 / km) +250m 5:19 / km
ahr:147 shoes: Olway

another b-day, another win ( same as last year ). had to work harder today, however i felt good, since i managed to add couple of extra hours of sleep

C • Happy birthday! 3

Unspecified 1:00:00 [1] **** 5.0 km (12:00 / km) +150m 10:26 / km

another afternoon updating maps and final touches for Ont champs. more time spent there, however only 60 min counting as exercise

Saturday Sep 22, 2007 #

Event: TOC Turkey Trot

running road/trails warm up/down 20:00 [1] 3.0 km (6:40 / km) +30m 6:21 / km
slept:5.0

orienteering race 58:00 [4] *** 10.5 km (5:31 / km) +150m 5:09 / km
ahr:145 max:157 spiked:10/11c

decent training today at first day _turkey trot. dist/climb aprox. i have to measure it

Elite - Day 1 - Splits

Friday Sep 21, 2007 #

running road/trails warm up/down 15:00 [1] 2.5 km (6:00 / km) +15m 5:50 / km
shoes: Nike

to pick up the car. supposed to be a rest day since I'll work tonite

Thursday Sep 20, 2007 #

running road/trails warm up/down 46:00 [2] 8.0 km (5:45 / km) +50m 5:35 / km
shoes: Saucony

running road/trails intervals 18:00 [4] 5.0 km (3:36 / km) +40m 3:28 / km
max:167 shoes: Saucony

9*2min with alternate 30/60 sec recovery- not included here. maybe level was 4.5

gym ex & stretching 4:00 [1]

Wednesday Sep 19, 2007 #

running road/trails warm up/down 22:00 [1] 4.0 km (5:30 / km) +30m 5:18 / km
shoes: Saucony

from garage to home after i dropped my car

Tuesday Sep 18, 2007 #

running road/trails warm up/down 43:00 [2] 8.0 km (5:23 / km) +50m 5:13 / km
shoes: Saucony

warm up/down and in between intervals

running road/trails intervals 18:00 [5] 5.0 km (3:36 / km) +50m 3:26 / km
max:174 shoes: Saucony

3* (3,2,1) in Bechtel

Monday Sep 17, 2007 #

running road/trails warm up/down 51:00 [2] 9.0 km (5:40 / km) +25m 5:35 / km
shoes: Nike

gym ex & stretching 4:00 [1]

Sunday Sep 16, 2007 #

Unspecified (map updates) 2:30:00 [1] *** 7.0 km (21:26 / km) +200m 18:45 / km

more map updates for Ont champs. coming along nice. distance aprox. I have to measure it later. More time spent there, however exercise should be only 2.5 h

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

orienteering 10:00 [3] *** 2.0 km (5:00 / km) +30m 4:39 / km

test run some legs for Ont Champs

Friday Sep 14, 2007 #

running road/trails warm up/down 26:00 [1] ** 4.0 km (6:30 / km) +30m 6:16 / km
shoes: Saucony

hanging ribbons for a Stars training, low attendance ..maybe rain was a factor

gym ex & stretching 4:00 [1]

Thursday Sep 13, 2007 #

running road/trails warm up/down 26:00 [3] 6.0 km (4:20 / km) +40m 4:12 / km
ahr:135 shoes: Saucony

brisk warm up

running road/trails warm up/down 20:00 [1] 3.0 km (6:40 / km) +20m 6:27 / km
shoes: Saucony

cool down and in between intervals

running road/trails intervals 20:00 [4] 6.0 km (3:20 / km) +75m 3:08 / km
ahr:152 shoes: Saucony

6 * 1 loop in Bechtel + 4 strides*150 m or so 3.10/ahr141..3.08/146..3.04/162..3.03/152..3.01/153..2.58/154

Wednesday Sep 12, 2007 #

gym ex & stretching 4:00 [1]

running road/trails warm up/down 33:00 [2] 6.0 km (5:30 / km) +15m 5:26 / km
ahr:125 shoes: Saucony

since yesterday workout was cut short, i decide to continue it today

running road/trails intervals 16:00 [5] 4.5 km (3:33 / km) +15m 3:30 / km
ahr:153 max:165 shoes: Saucony

patru de patru going to and from the bank

Tuesday Sep 11, 2007 #

running road/trails warm up/down 36:00 [2] 6.5 km (5:32 / km) +40m 5:22 / km
ahr:125

practice tonite was cut short due to tunderstorm conditions.

running road/trails intervals 8:00 [5] 2.0 km (4:00 / km) +20m 3:49 / km
max:167

a 5 min , and a 3 min intervals. cut short..

gym ex & stretching 4:00 [1]

Sunday Sep 9, 2007 #

Unspecified 1:15:00 [1] 4.0 km (18:45 / km) +150m 15:47 / km

map updates for Ont champs

orienteering 48:00 [3] 7.0 km (6:51 / km) +150m 6:12 / km

test run some portions for Ont champs races

Saturday Sep 8, 2007 #

Unspecified (map updates) 1:00:00 [1] 2.5 km (24:00 / km) +50m 21:49 / km

more updates at Oliver tract, spent about 2 h , however only 1h to count as exercise

running road/trails warm up/down 12:00 [1] 2.0 km (6:00 / km) +40m 5:27 / km

orienteering 10:00 [4] *** 1.5 km (6:40 / km) +50m 5:43 / km

test run a portion for the Ont-long

Thursday Sep 6, 2007 #

running road/trails warm up/down 25:00 [1] 6.0 km (4:10 / km) +25m 4:05 / km
slept:6.5 weight:63.5kg

running road/trails intervals 10:00 [5] 3.0 km (3:20 / km) +20m 3:14 / km

10* 1 min with 30 sec in between

gym ex & stretching 4:00 [1]

Wednesday Sep 5, 2007 #

running road/trails 54:00 [2] 9.0 km (6:00 / km) +40m 5:52 / km
shoes: Nike

to and from the bank

Tuesday Sep 4, 2007 #

running road/trails 46:00 [2] 8.5 km (5:25 / km) +30m 5:19 / km
shoes: Nike

with Matt-newest Stars member

Monday Sep 3, 2007 #

gym ex & stretching 8:00 [1]

stretching in Vienna airport, after some ten hours ride and another 10h of waiting

Sunday Sep 2, 2007 #

running road/trails warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Olway

orienteering race 1:15:00 [4] 12.5 km (6:00 / km) +500m 5:00 / km
shoes: Olway

not much left in the tank after yesterday race. was not able to push harder on a very technical terrrain where ravines, slopes, re-entrants etc..had early a 2 min mistake then a 3 minute fighting a green 3-poor route choice. from there on motivation was low as well. end up 4th rom, but 14 minutes behing the spanish Roger Casal which had a very good race. despite disspointment here, i was too happy yesterday to be bothered. also lots of old friends even from my youth club -Hunedoara. even my first coach was present to this event, which was also anniversary of 60 years of O in Rom.

Saturday Sep 1, 2007 #

running road/trails warm up/down 18:00 [1] 2.0 km (9:00 / km) +25m 8:28 / km
shoes: Olway

before relay champs in a team with Tamas Bogya and ZsuZsa Fey's dad

orienteering race 43:00 [5] *** 8.0 km (5:23 / km) +380m 4:21 / km
spiked:15/16c shoes: Olway

yesss..we won the relay by 18 sec..a very fast but more technical/route choices race. i had one of the best times....I missed, if you can call this a mistake , about 15 sec where i slowed down and passed some ravines-about 5 of them- for more security..one of the best races this year, and the result ??..i lost quite a bit of my voice cheeering up Tamas , whom was about 18 sec faster then 12 place at worlds this year at WOC -Zinca.. after 10 years since my last relay champs in Rom , i won another title there. yesss

C • how cool!! 2

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