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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 30 days ending Nov 30, 2008:

activity # timemileskm+m
  running road/trails18 13:22:00 91.65(8:45) 147.5(5:26) 1225
  adv race1 3:24:00 16.78(12:10) 27.0(7:33) 800
  x-country skiing1 1:26:00 8.08(10:39) 13.0(6:37) 65
  biking4 1:19:00
  orienteering1 56:00 5.59(10:01) 9.0(6:13) 100
  gym ex & stretching5 22:00
  Unspecified3 15:00
  Total22 21:04:00 122.1 196.5 2190
averages - sleep:5.7 weight:3.2kg

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Sunday Nov 30, 2008 #

x-country skiing 48:00 [1] 7.0 km (6:51 / km) +35m 6:41 / km

first time this season ( and its only november ). Ok conditions for classic at Schneider W...2 loops in Schneider ( 1 SE to NW , and the other one between parking lots ) (33.52,14.14 ).

running road/trails 57:00 [2] 11.0 km (5:11 / km) +120m 4:55 / km
shoes: salomon

gym ex & stretching 4:00 [1]

x-country skiing 38:00 [2] 6.0 km (6:20 / km) +30m 6:11 / km

in the afternoon w/Alin- Schneider W.

Saturday Nov 29, 2008 #

running road/trails 1:00:00 [2] 10.0 km (6:00 / km) +70m 5:48 / km

running onto ankle deep snow & snowy trails (50-50 %)

Friday Nov 28, 2008 #

biking (indoor) 17:00 [1]

Wednesday Nov 26, 2008 #

biking (indoor) 33:00 [1]

Tuesday Nov 25, 2008 #

running road/trails 44:00 [2] 8.0 km (5:30 / km) +20m 5:26 / km
shoes: Nike

late in the evening ...again

running road/trails intervals 20:00 [5] 5.5 km (3:38 / km) +200m 3:05 / km
shoes: Nike

10*hill repeats in the neighb..every 3.30 min(2.05,2.00,1.58,1.59,2.00,1.59,1.58,1.56,1.53)

gym ex & stretching 5:00 [1]

biking (indoor) 10:00 [1]

Note

results from Thomass posted. the lowest placement ever for me ( except when i "jumped" over a control or something ). i finished 26 th with less then 4 min mistakes but like 14 min behind the leaders.

Monday Nov 24, 2008 #

running road/trails 17:00 [2] 2.5 km (6:48 / km) +10m 6:40 / km

brisk evening run on a wet ankle deep snow.tired and too late to do more. too busy running erands

Sunday Nov 23, 2008 #

running road/trails warm up/down 10:00 [1] 1.0 km (10:00 / km) +10m 9:31 / km
shoes: ice bugs

orienteering 56:00 [4] ** 9.0 km (6:13 / km) +100m 5:54 / km
slept:6.5 shoes: ice bugs

Thomass race -1st one this season. gerat course setting by Mark Innes great options in the boxes, however that is available only for 60 % of the race. extremely simple ( trail running for the last 2 km ) and just an addition of 1.5km box for male elite only ( i have no handicap being placed 6th on canadian ranking list-so ran elite ). not one elite male on top 10-despite a great pace and fast running out there ( i was 3rd elite after Mark A. and Daniel W.-but somewhere around 15th or even lower). however Mark I. was at its first course setting-so will forget about it since the first 30 min of the race gave good options etc.. i'll have to put this race aside and not hoping to count points from here. a very good training- for everyone

Saturday Nov 22, 2008 #

running road/trails 36:00 [2] 5.5 km (6:33 / km)
slept:5.0 shoes: Nike

another run on ankle deep snow. fun.

Friday Nov 21, 2008 #

Note
slept:5.5 (rest day)

2 days in a row over 13 h work each and plus travel made it for 2 rest days. too bad the snow would be still enjoyable for running

Wednesday Nov 19, 2008 #

running road/trails 15:00 [3] 3.0 km (5:00 / km) +50m 4:37 / km
shoes: salomon

brisk run in Monarch W.

Tuesday Nov 18, 2008 #

running road/trails 29:00 [2] 4.0 km (7:15 / km) +30m 6:59 / km
shoes: Salomon XT Wings

another short run on deep (ankle) snow.

Monday Nov 17, 2008 #

Unspecified 5:00 [1]

started the day with another work-out right here on my driveway. we've got some over 20 cm overnight. maybe its time to pull out the snowshoes for the day.

running road/trails 52:00 [2] 7.5 km (6:56 / km) +50m 6:43 / km

first run on the snow for the season. beautiful day. probably could used the snow shoes- maybe next time
C • Snowshoes 2

Sunday Nov 16, 2008 #

running road/trails 57:00 [3] 12.0 km (4:45 / km) +230m 4:20 / km
weight:3.2kg shoes: Saucony

3*3 loops steady run in Monarch W (19.01,19.02,18.53 ). about 5% trails covered by snow

running road/trails 42:00 [2] 8.0 km (5:15 / km) +60m 5:04 / km
shoes: Saucony

from Monarch W. to home via Highland _Forest heights. decent weather - like -2° C

Saturday Nov 15, 2008 #

running road/trails 1:20:00 [1] 15.5 km (5:10 / km) +80m 5:02 / km
shoes: Nike

long easy run- drizzle

gym ex & stretching 5:00 [1]

Unspecified 4:00 [1]

the first cleaning of my driveway of the "white stuff". more to come

Thursday Nov 13, 2008 #

running road/trails warm up/down 27:00 [1] 4.5 km (6:00 / km) +10m 5:56 / km
shoes: Nike

and in between tempos

running road/trails tempo 16:00 [4] 4.0 km (4:00 / km) +15m 3:56 / km
shoes: Nike

4*4min w/2min in between, late in the evening- after i took a nap, when I got home from work

Wednesday Nov 12, 2008 #

running road/trails 44:00 [3] 9.0 km (4:53 / km) +25m 4:49 / km
shoes: Nike

got too late at Runner's choice so end up running alone

gym ex & stretching 4:00 [1]

Tuesday Nov 11, 2008 #

running road/trails 30:00 [2] 5.5 km (5:27 / km) +25m 5:20 / km
shoes: Salomon XT Wings

evening run

Monday Nov 10, 2008 #

biking (indoor) 19:00 [1]

long hours at work

Sunday Nov 9, 2008 #

Event: Salomon Raid the Hammer 25K Adventure Run
 

adv race race 3:24:00 [3] 27.0 km (7:33 / km) +800m 6:35 / km
shoes: salomon

raid the hammer, with a NOT Foreigners team. we went slowish the first hour and a bit slower the next 20 min. our 3rd mate was hurting and not used with uneven footing( also not used with road running either 0. since we made no real mistakes we didn't lost too much time , and probably we were 8-9 at the time he decided to give up ( and only few minutes behind). from that moment our paced increased 10-15% and we had a decent race, ending up "unofficially" second place 4 min behind the winners.. the pace was so "confy" that at the end Laszlo said he is ready for a road race 10 k under 40 min.. and i believed him. myself I had cramps the last 10-15 min. but my regular sickness (from last 9 weeks ) didn't bother me. tough course, but with Giles ready - would be another story ( or with a TRUE foreigner )... and that will be some other time.
C • Congrats! 2

Thursday Nov 6, 2008 #

running road/trails 15:00 [1] 2.5 km (6:00 / km) +10m 5:53 / km

warm-up before a Stars BOD meeting. still we DO NOT have our 3rd runner for this Sunday at raid the hammer. know anyone ?

Tuesday Nov 4, 2008 #

running road/trails 35:00 [2] 7.0 km (5:00 / km)
shoes: salomon

nice evening, plus 10° C at 8 pm

Monday Nov 3, 2008 #

Note
(rest day)

just to be cautious ,, before rth

Sunday Nov 2, 2008 #

running road/trails 1:04:00 [1] 10.0 km (6:24 / km) +100m 6:06 / km
shoes: salomon

checking out Elora gorge on a beautifull afternoon

Saturday Nov 1, 2008 #

running road/trails warm up/down 27:22 [1] 5.2 km (5:16 / km) +35m 5:05 / km

running road/trails tempo 8:00 [3] 2.0 km (4:00 / km) +25m 3:46 / km

2*4 min (one before and one after")

running road/trails race 16:38 [5] 4.3 km (3:52 / km) +50m 3:39 / km

one loop in the neighb at race pace..same as this ( 2 years later)http://www.attackpoint.org/viewlog.jsp/user_1810/p...

gym ex & stretching 4:00 [1]

Unspecified 6:00 [1]

more time then that , but few "invirtita" really made me work hard at the party tonite

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