Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 30 days ending Jun 30, 2008:

	activity	#	time	miles		km		+m
	running road/trails	20	13:06:00	97.98	(8:01)	157.68	(4:59)	1030
	adv race	1	5:00:00	19.88	(15:05)	32.0	(9:23)	650
	orienteering	5	2:47:00	15.1	(11:04)	24.3	(6:52)	505
	gym ex & stretching	10	44:00
	biking	1	40:00
	Unspecified	1	35:00	1.24	(28:10)	2.0	(17:30)	10
	Total	25	22:52:00	134.2		215.98		2195
averages - sleep:5.1 weight:1.4kg

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Monday Jun 30, 2008 #

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

orienteering race 16:00 [5] **** 3.5 km (4:34 / km) +75m 4:08 / km
shoes: Nike

pretty good race in the final today..real time 16.30..winner Allan Mogensen with 13.56 and then second a minute later and third 15.11..end up 15th.. the fact that i start relatively early wasn't a big booster..maybe i lost here and there 7-10 sec-- 23- times or a 20 sec on route choice but pace wasnt near where it need it to be top 6 or so.. quite happy with today race.. started in town , then 3-4 controls on a nice forest (lots of people there), then some sand dunes and again some very tiny alleys or streets.. got stung by a "thingy" while staying in the ocean (quite cold water today--but good for my ankle )

Sunday Jun 29, 2008 #

gym ex & stretching 4:00 [1]

running road/trails warm up/down 20:00 [1] 2.5 km (8:00 / km) +30m 7:33 / km
slept:6.5 shoes: Nike

orienteering race 19:00 [4] **** 3.0 km (6:20 / km) +45m 5:53 / km
shoes: Nike

WMOC sprint..from the start we went inside the ruin of castle de Leiria for about 5 controls(3-4 min), then steep down thru the old town of Leiria with tiny small alleys and very small streets. I managed 3-4 route choices longer/around which cost me 35 to 50 seconds each.. on the first half i wasn't aggresive at all. very tricky so i slowed down quite a bit.. end up like 3.5 min behind winner in about 20th place in heat 2..

Saturday Jun 28, 2008 #

orienteering 28:00 [2] **** 4.0 km (7:00 / km) +100m 6:13 / km
slept:8.0 shoes: ice bugs

good training in the forest of pedreanes.

orienteering 13:00 [1] ** 1.8 km (7:13 / km)
shoes: Nike

sprint model map training in Marinha Grande.. followed by the opening ceremony. only 4 canadians there at the parade..all Stars members.. the area seems to be very nice and enjoyable..over 600 norvegians, finns almost the same #

running road/trails warm up/down 5:00 [1] 0.7 km (7:09 / km)
shoes: ice bugs

for the above- combined

gym ex & stretching 5:00 [1]

Friday Jun 27, 2008 #

orienteering 33:00 [3] 4.5 km (7:20 / km) +110m 6:32 / km
slept:1.5 shoes: Olway

used Pedreanes map for a nice control pick-up exercise.good flow on a very fast and technical area.hmm no time or place for guessing here.

orienteering warm up/down 12:00 [1] **** 1.5 km (8:00 / km) +25m 7:23 / km
shoes: Olway

managed to get a small blister on my right heel. also spent 8-10 min 'icing' my ankle in the Atlantic ocean.. boy.. water was cold, . Nice views while driving back along the coast. should use that way all week

C • Good luck 2

Thursday Jun 26, 2008 #

Note
slept:4.5 (rest day)

travel day. left thu after work for Portugal, arrived at 9.00 am -friday local time at a beautifull place.. can see the Atlantic Ocean from our room window

C • Jealous! 2

Wednesday Jun 25, 2008 #

running road/trails 27:00 [2] 5.0 km (5:24 / km) +20m 5:18 / km

Tuesday Jun 24, 2008 #

running road/trails warm up/down 40:00 [1] 6.0 km (6:40 / km)
shoes: Nike

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

15*200m(~40 sec) as the last work out with Tri City before heading to Europe

Monday Jun 23, 2008 #

biking 40:00 [1]

to and from the bank

Sunday Jun 22, 2008 #

running road/trails warm up/down 52:00 [2] 8.65 km (6:01 / km) +120m 5:37 / km

in Monarch woods and then to/from Res

running road/trails intervals 20:00 [4] 5.3 km (3:46 / km) +120m 3:23 / km

4*1 loop in M W ) 2 before , 2 after the Cooper test (5.03,4.48,4.49,4.42 ) for a total of 19.22.last 50 min of today training was raining (sometimes heavy)

running road/trails race (track) 12:00 [5] 3.35 km (3:35 / km)

Cooper test. felt quite good..last time in Oct 14 did 3.25km. so...

Saturday Jun 21, 2008 #

running road/trails 25:00 [1] 6.0 km (4:10 / km) +15m 4:07 / km
shoes: salomon

easy evening run , after a long day, just to have some exercise for the day

gym ex & stretching 4:00 [1]

Thursday Jun 19, 2008 #

running road/trails warm up/down 22:00 [2] 3.5 km (6:17 / km) +10m 6:12 / km
shoes: Saucony

running road/trails intervals 16:00 [4] 4.0 km (4:00 / km) +30m 3:51 / km
shoes: Saucony

in FH.

Wednesday Jun 18, 2008 #

running road/trails warm up/down 25:00 [1] 4.0 km (6:15 / km) +15m 6:08 / km
shoes: Saucony

running road/trails tempo 16:00 [3] 3.5 km (4:34 / km) +30m 4:23 / km
shoes: Saucony

2*8min (in Forest Heights neighbourhood ), did'nt want to go slow all the way , so decided to do some tempos today

gym ex & stretching 4:00 [1]

Tuesday Jun 17, 2008 #

running road/trails warm up/down 20:00 [2] 3.8 km (5:16 / km) +30m 5:04 / km
shoes: Nike

running road/trails warm up/down 17:00 [1] 2.8 km (6:04 / km)
shoes: Nike

the cool down, and "in between " intervals

running road/trails intervals (track) 18:00 [4] 5.4 km (3:20 / km)
shoes: Nike

3*2min*3 series on the track ( between 570 m first 3, to 600m and 620 the last 6 ). felt quite good 8 days after the adv race.

Monday Jun 16, 2008 #

running road/trails 48:00 [2] 8.5 mi (5:39 / mi) +25m 5:36 / mi
shoes: Saucony

to and from the bank w/Alin

Sunday Jun 15, 2008 #

running road/trails warm up/down 30:00 [1] 5.1 km (5:53 / km)

@ the track early morning .. rather annoying pain on my left. sholder/neck back pain.. it might be there for another day this pain..

running road/trails intervals (track) 16:00 [4] 4.4 km (3:38 / km)

my HR monitor did not work properly so level is a guesstimate. 4*1100m (4.07,4.07,3.56,3.48) w/ 200 m in between

Saturday Jun 14, 2008 #

running road/trails warm up/down 30:00 [2] 5.5 km (5:27 / km) +15m 5:23 / km
shoes: salomon

running road/trails tempo 17:00 [3] 4.0 km (4:15 / km) +50m 4:00 / km
shoes: salomon

did some 4.15* 4 ( @ lev 3) w/100 sec

gym ex & stretching 6:00 [1]

Thursday Jun 12, 2008 #

running road/trails warm up/down 32:00 [1] 4.6 km (6:57 / km) +90m 6:20 / km
shoes: Saucony

running road/trails intervals 20:00 [4] 5.4 km (3:42 / km) +180m 3:10 / km
shoes: Saucony

4* 1 loop in Monarch woods .( 5.24,5.08,4.56,4.48)- first one w/Alin, boy he can ran.. probably level was between 4 and 5. even the pain in my right foot/ankle is going away (somehow)

gym ex & stretching 4:00 [1]

even a painful massage was on the list tonite. men ..- he almost killed me and my ankle

Wednesday Jun 11, 2008 #

running road/trails 38:00 [3] 7.5 km (5:04 / km) +40m 4:56 / km
shoes: Saucony

to and from the bank at a faster pace since bank close at 8

gym ex & stretching 4:00 [1]

Tuesday Jun 10, 2008 #

gym ex & stretching 5:00 [1]
weight:1.4kg (rest day)

Note

the interview (over email with organizers from WMOC Portugal masters ) was posted here http://www.wmoc2008.fpo.pt/index.php?lang=en&op1=1...

impressive the info the reporter was able to gather before he sent me first email..i am glad to be somewhere near some orienteers legends .

C • Snowshoes 7

Monday Jun 9, 2008 #

running road/trails warm up/down 16:00 [1] 2.5 km (6:24 / km) +10m 6:16 / km

need it to go out a bit

gym ex & stretching 4:00 [1]

Sunday Jun 8, 2008 #

Event: Salomon NavStock 6-hour Raid

adv race race 2:00:00 [3] *** 16.0 km (7:30 / km) +350m 6:46 / km
shoes: Saucony

time, dist and climb are aprox... this is the part that i was able to keep a higher pace at Navstock adv race ( together with Wil - his foreign connection, we end up second today - as Foreigners).. we were leading about 3 hours into race..but i start having minor cramps after about 100 min. extremely hot today and my right foot hurt quite a bit the first 3.5 hours or so.. maybe i did not feel it afterwards.

adv race 2:00:00 [2] *** 12.0 km (10:00 / km) +250m 9:03 / km
shoes: Saucony

about that time/dist the pace was at level 2

adv race 1:00:00 [1] ** 4.0 km (15:00 / km) +50m 14:07 / km
shoes: Saucony

roughly one hour was at walking pace. more cramps and no desire to do the second rogaine map

Note

pretty looong race(especially if one have to walk) on a hot day. nice course design by Barb C. and Mike W., but not the right timing for either myself or Wil. we plan to go at a good pace for 3 hours and then... but my pace slowed down after about 2 hours in the race ( while we were leading ) and somehow we extended our course by only... 2 hours. its so funny to have another 90 minutes and only 2 km to go.. on trails/almost flat.some junk mileage , but good enough to secure second spot by 10 points.. we missed the ..deer and lost there 60 points, and we probably (if we wanted) could add another 2 controls in that hour to spare which we had..but was too long anyway.. hope we'll recover within a week, since more stuff is coming up next month (Portugal and Czech R)

Saturday Jun 7, 2008 #

Event: NavStock Weekend

running road/trails warm up/down 20:00 [1] 3.0 km (6:40 / km) +15m 6:30 / km

warm-up fro Navstock middle and setting/take down some controls for afternoon sprint

C • sprint 4

orienteering race 46:00 [3] *** 6.0 km (7:40 / km) +150m 6:49 / km

a terrible result on a pretty nice course. did some bobbles ( 6.5+2.5 min at controls 2 and 3 ) then some more aterthat ( not so big though ).hot day

Thursday Jun 5, 2008 #

running road/trails warm up/down 21:00 [2] 3.8 km (5:32 / km) +10m 5:27 / km
shoes: Saucony

running road/trails tempo 17:00 [4] 4.2 km (4:03 / km) +40m 3:52 / km
shoes: Saucony

run the neighbourhood loop at a level ... well over 4.. hot outside this evening.. 17.05 the timing more precise

Wednesday Jun 4, 2008 #

gym ex & stretching 4:00 [1]

enough time just to do s bit of gym ex & stretching while watching the last few minutes of the 2008 Stanley Cup final

Monday Jun 2, 2008 #

running road/trails 20:00 [1] 3.0 km (6:40 / km) +15m 6:30 / km
shoes: Saucony

checking some control sites in Laurel C. for this week event

Sunday Jun 1, 2008 #

running road/trails warm up/down 58:00 [2] 10.5 km (5:31 / km) +40m 5:25 / km
shoes: Nike

running road/trails race 38:00 [4] 10.0 km (3:48 / km) +60m 3:41 / km
ahr:158 shoes: Nike

Guelph lakes -10 k.. i decided this morning to try and run a road race ( first in like 6-7 years). not knowing what to expect, how fast to go and stuff, anyway -(3.23- a bit too fast, 3.36,3.49, 4.02-slight uphill,3.55,3.49,7.47 for 2k,3.50 and 3.34) ran alone after 2 k-just like in O-races total 37.48, climb just an estimate )

C • Ran alone 2

Unspecified 35:00 [1] 2.0 km (17:30 / km) +10m 17:04 / km

seeking some control locations for a corporate event this week..hope a cold will stay away from me..i've got no time for that

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