Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 30 days ending Apr 30, 2008:

	activity	#	time	miles		km		+m
	running road/trails	19	10:27:00	71.46	(8:46)	115.0	(5:27)	880
	orienteering	6	3:50:00	23.43	(9:49)	37.7	(6:06)	840	14 /	17c	82%
	adv race	1	3:30:00	18.02	(11:39)	29.0	(7:14)	150
	Unspecified	4	2:41:00	6.21	(25:55)	10.0	(16:06)	90
	x-country skiing	1	1:03:00	5.59	(11:16)	9.0	(7:00)	40
	biking	1	30:00
	gym ex & stretching	6	24:00
	elliptical trainer	1	10:00	0.62	(16:06)	1.0	(10:00)
	Total	24	22:35:00	125.33		201.7		2000	14 /	17c	82%
averages - sleep:5.5

3:30

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» now

Wednesday Apr 30, 2008 #

running road/trails 24:00 [1] 3.5 km (6:51 / km) +35m 6:32 / km
shoes: salomon

installing and collecting controls for wed training

gym ex & stretching 4:00 [1]

Tuesday Apr 29, 2008 #

running road/trails warm up/down 46:00 [1] 7.5 km (6:08 / km) +30m 6:01 / km
shoes: Nike

running road/trails intervals (track) 20:00 [4] 6.0 km (3:20 / km)
shoes: Nike

20 minuters at the track. quite cold & windy , my fingertips got quite frozen on the second half (~300 m each)

gym ex & stretching 4:00 [1]

Sunday Apr 27, 2008 #

running road/trails warm up/down 12:00 [1] 1.5 km (8:00 / km) +30m 7:16 / km
shoes: ice bugs

for the O races

orienteering race 58:00 [4] **** 9.0 km (6:27 / km) +150m 5:57 / km
shoes: ice bugs

@ Starkey. put this event for a good use. pace not important, but navigation yes. 3 errors ( like 4 minutes alltogether ) showed that some rust still is there. however , satisfied,since area is not easy ( regardless how often i've been there )

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

sprint on the nice open field.. went out without a warm-up and first 2-3 minutes i was not agressive enough. happy again

Note

I decided to stay on the OOA board another year. now we have a full team , and it should work well

Saturday Apr 26, 2008 #

Unspecified 40:00 [1] 2.0 km (20:00 / km) +10m 19:31 / km
shoes: Saucony

map updates

Friday Apr 25, 2008 #

running road/trails 24:48 [1] 4.5 km (5:31 / km) +50m 5:13 / km
slept:6.0 shoes: Saucony

in Monarch woods

running road/trails tempo 15:12 [4] 4.0 km (3:48 / km) +90m 3:25 / km
shoes: Saucony

3 laps in Monarch woods (5.14,5.03,4.55), w/a minute in between jogging

Thursday Apr 24, 2008 #

running road/trails warm up/down 36:00 [1] 6.0 km (6:00 / km) +40m 5:48 / km
shoes: salomon

in Bechtel. includes also the in between

running road/trails intervals 18:00 [4] 5.0 km (3:36 / km) +50m 3:26 / km
shoes: salomon

9*2 minutes

gym ex & stretching 4:00 [1]

Wednesday Apr 23, 2008 #

running road/trails 20:00 [1] 3.0 km (6:40 / km) +25m 6:24 / km

running around installing/ collecting controls for Stars wednesday training.

Tuesday Apr 22, 2008 #

running road/trails warm up/down 35:00 [1] 6.0 km (5:50 / km) +25m 5:43 / km

running road/trails intervals 7:00 [5] 2.12 km (3:18 / km) +20m 3:09 / km

2 ring roads in WP (3.25 & 3.31)..tough.

running road/trails intervals 9:00 [4] 2.38 km (3:47 / km)

9* 1 min ( horse loop in WP)

Monday Apr 21, 2008 #

orienteering 24:00 [1] 3.0 km (8:00 / km) +60m 7:16 / km
shoes: Saucony

the jogging between controls while putting up ribons for WRE

Sunday Apr 20, 2008 #

running road/trails warm up/down 20:00 [2] *** 2.5 km (8:00 / km) +80m 6:54 / km
shoes: ice bugs

used the model map for warming up for the relay

orienteering race 40:00 [4] **** 7.0 km (5:43 / km) +250m 4:51 / km
shoes: ice bugs

anchor leg for Stars relay. we ended up 2nd ( after winner Wil & Kata S. did both 2 legs - and one runner from Ottawa dq-ed, ) just behind DVOA.
we started pretty good but not enough experience , or lack of training ( for Val) put me about 4-5 min behind Wil, S.Zhyk and Jon T). I had a great run ( about 40 sec of error ), and lack of motivation on the last km. very nice relay arena , and a nice course setting by feet.
Nevertheless Stars put a great performance ( to bad we could not call it excellent ) . bringing home a trophy( Challenge Cup) it would be great for our club. great weekend overall.

Saturday Apr 19, 2008 #

Event: US Middle Distance and Relay Champs

running road/trails warm up/down 16:00 [1] 2.5 km (6:24 / km) +25m 6:06 / km
slept:6.0

for the middle

running road/trails warm up/down 6:00 [1] 0.8 km (7:30 / km)
shoes: ice bugs

for the sprint

orienteering race 38:00 [4] **** 6.5 km (5:51 / km) +180m 5:08 / km
spiked:14/17c

three errors ( 1 min right at the start, confused by the triangle- after my SI didn't worked at the start-lost focus.. another 2 minor mistakes..hopefully the "rust" is going away quick) . ended up 7th ( 2and a half minutes behind winner William H. )

orienteering race 12:00 [4] *** 2.5 km (4:48 / km) +80m 4:08 / km
shoes: ice bugs

decided on the last minute to run the sprint, and after a slow start , i warmed up pretty good. and had a good race. ended up second ( like 40 secs behind Margus H). lost all of them in the first 5-6 controls

Unspecified 6:00 [2] 0.2 km (30:00 / km)

swimming (or attempts ..) at the hotel late in the evening

Blue Middle - Splits

Sprint 3 - Splits

Thursday Apr 17, 2008 #

running road/trails warm up/down 8:00 [1] 1.0 km (8:00 / km) +25m 7:07 / km
shoes: Saucony

orienteering 38:00 [3] 6.0 km (6:20 / km) +80m 5:56 / km
shoes: Saucony

test run the other part . probably around 40-42 min will be the winner on the mens course

Wednesday Apr 16, 2008 #

Unspecified 1:10:00 [1] 3.8 km (18:25 / km) +30m 17:43 / km
shoes: Saucony

more updates for WRE map

running road/trails warm up/down 9:00 [1] 1.5 km (6:00 / km)
shoes: Saucony

orienteering 10:00 [3] ** 1.7 km (5:53 / km) +15m 5:38 / km
shoes: Saucony

test run the last loop

Tuesday Apr 15, 2008 #

running road/trails warm up/down 20:00 [2] 3.7 km (5:24 / km)

in Waterloo park

running road/trails intervals 16:00 [4] 4.8 km (3:20 / km) +20m 3:16 / km

10* horse loop in WP

Monday Apr 14, 2008 #

running road/trails 50:00 [2] 9.0 km (5:33 / km) +30m 5:28 / km
shoes: Saucony

gym ex & stretching 4:00 [1]

Sunday Apr 13, 2008 #

Event: 30th Annual Billygoat Run

running road/trails warm up/down 18:00 [1] 3.0 km (6:00 / km) +20m 5:48 / km
shoes: salomon

while installing collecting controls for today's Urban Adv race/Poker run.. great turn out 40 teams of two .

Saturday Apr 12, 2008 #

Event: Salomon Giant's Rib Raid 25K Adventure Run

adv race race 3:30:00 [4] 29.0 km (7:14 / km) +150m 7:04 / km
slept:4.0

Foreigners end up 3rd today.. i would say an OK result , after a good race ( 90%) but a poor one in 2 occasions ( going to first we spend a good 3 minutes on "debating" why the strategy did not "work" -already..you do not need a 'strategy'..at least i don't ..that why i like orienteering..it's "on the fly ". another mistake/misjudgement cost us a good 7 minutes, plus a "not so fit" team overall, and a "band aid station ". too bad a good technical course, was not used at its best..i think under 3 h 10 min was doable. poor sleep for 2 previous nites make me feel now ..really sleepy. oh well..tommorow its another day. thanks to GHO for another nice event

Thursday Apr 10, 2008 #

running road/trails warm up/down 24:00 [1] 4.1 km (5:51 / km) +15m 5:45 / km
slept:6.0 shoes: Nike

running road/trails intervals 6:00 [4] 1.9 km (3:09 / km)
shoes: Nike

4* horse loop in Waterloo P. (~90 " each)

Wednesday Apr 9, 2008 #

running road/trails warm up/down 20:00 [1] 3.0 km (6:40 / km) +10m 6:33 / km

short warmp up with my brother trying to get him into running. tough cookie

Monday Apr 7, 2008 #

Unspecified 45:00 [1] 4.0 km (11:15 / km) +50m 10:35 / km

more mapping in Cambridge. feeling sick..i know for sure i do not need this before GRR this weekend. grrr

Sunday Apr 6, 2008 #

running road/trails 50:00 [1] 7.0 km (7:09 / km) +40m 6:57 / km

with Andy H checking the control locations for next sunday urban adv race. niiiiiiiice..

elliptical trainer 10:00 [1] 1.0 km (10:00 / km)

gym ex & stretching 4:00 [1]

Saturday Apr 5, 2008 #

Note
(rest day)

14 h work day does not leave much left for other things.

C • 14 hrs 2

Friday Apr 4, 2008 #

running road/trails 37:00 [3] 7.2 km (5:08 / km) +40m 5:00 / km

brisk run in neighbourhood, on grass, quite wet/cold

biking (indoor) 30:00 [1]

worth of 10 k, while reading some more

Thursday Apr 3, 2008 #

running road/trails warm up/down 42:00 [1] 6.5 km (6:28 / km) +30m 6:19 / km
shoes: Nike

before/between and after intervals

running road/trails intervals 18:00 [4] 5.0 km (3:36 / km) +150m 3:08 / km

18*1

gym ex & stretching 4:00 [1]

Wednesday Apr 2, 2008 #

x-country skiing 1:03:00 [1] 9.0 km (7:00 / km) +40m 6:51 / km

it was 2003 when i skied last time in April ( 9th of april-over 30 k that day), so why not today.?. condition were OK

Tuesday Apr 1, 2008 #

Note
(rest day)

unplanned rest day.. i was almost ready to go for a run, just need it running gear from the basement. but some malfunction on my sump pump created a "around the house/home depot evening".. GRR

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