Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 30 days ending Nov 30, 2009:

	activity	#	time	miles		km		+m
	running road/trails	15	7:52:00	54.68	(8:38)	88.0	(5:22)	985
	Unspecified	3	7:05:00	11.81	(36:00)	19.0	(22:22)	550
	adv race	1	3:23:00	18.33	(11:04)	29.5	(6:53)	500
	biking	9	3:22:00
	orienteering	1	44:00	4.35	(10:07)	7.0	(6:17)	50
	gym ex & stretching	8	37:00
	Total	23	23:03:00	89.17		143.5		2085
averages - sleep:7.1

3:45

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Monday Nov 30, 2009 #

biking warm up/down 20:00 [1]
slept:8.5 (rest day)

indoor again, cough still around

Sunday Nov 29, 2009 #

running road/trails warm up/down 25:00 [2] 4.5 km (5:33 / km) +65m 5:11 / km
shoes: Adidas

in Monarch woods with Val

running road/trails tempo 15:00 [4] 4.0 km (3:45 / km) +100m 3:20 / km
slept:6.5 shoes: Adidas

3*1 loop in M Woods (5.02,5.00,4.58) every 7 min

gym ex & stretching 4:00 [1]

Saturday Nov 28, 2009 #

Unspecified 1:50:00 [1] *** 5.0 km (22:00 / km) +150m 19:08 / km
slept:6.5 shoes: salomon

almost 4 h of mapping at wasaga.. wet and cold today, but got more done. ready for snow

running road/trails warm up/down 12:00 [1] 2.0 km (6:00 / km) +30m 5:35 / km
shoes: salomon

some running to warm up

Friday Nov 27, 2009 #

biking warm up/down (indoor) 30:00 [1]
slept:7.5

another indoor session. cough still around

Thursday Nov 26, 2009 #

running road/trails 39:00 [2] 7.5 km (5:12 / km) +70m 4:58 / km
slept:6.5 shoes: Nike Air

morning run w/Alin

gym ex & stretching 5:00 [1]

Wednesday Nov 25, 2009 #

biking warm up/down 7:00 [1]

running road/trails warm up/down 18:00 [2] 3.2 km (5:37 / km) +20m 5:27 / km
slept:7.5 shoes: salomon

running road/trails intervals 16:00 [5] 4.3 km (3:43 / km) +50m 3:31 / km
shoes: salomon

4*4 min.. tired of being just indoor.. steady lite rain (ploaie mocaneasca ). pretty good to be out, hope the lite cough will go away now

Note

5000

Tuesday Nov 24, 2009 #

biking warm up/down (indoor) 16:00 [1]
slept:7.5

another indoor stay, sore throat still around

Monday Nov 23, 2009 #

biking (indoor) 20:00 [1]
slept:8.5

running road/trails warm up/down 11:00 [2] 2.0 km (5:30 / km) +15m 5:18 / km
shoes: Salomon XT Wings

Sunday Nov 22, 2009 #

orienteering 44:00 [4] *** 7.0 km (6:17 / km) +50m 6:04 / km
slept:6.0

Thomass , lots of controls , some people skipped some . felt surprisingly strong given medical conditions this week. overall good training

running road/trails warm up/down 4:00 [1] 0.5 km (8:00 / km)

Saturday Nov 21, 2009 #

Note
(rest day)

another rest day due to the fact that sore throat and others are still around.. hope to be better tomorrow

Friday Nov 20, 2009 #

running road/trails warm up/down 20:00 [2] 3.5 km (5:43 / km) +20m 5:33 / km

sore throat, running nose etc.. got pissed off of waiting and went for a quick sweat run. hopefully will be better by Sunday when Thomass 2010 starts.

gym ex & stretching 4:00 [1]

Tuesday Nov 17, 2009 #

Note
slept:6.5 (rest day)

sore throat..head ache

Monday Nov 16, 2009 #

running road/trails warm up/down 24:00 [1] 4.0 km (6:00 / km) +15m 5:53 / km
shoes: Salomon XT Wings

Sunday Nov 15, 2009 #

Unspecified 2:45:00 [1] *** 8.0 km (20:38 / km) +200m 18:20 / km
slept:7.0

another solid day mapping at wasaga for the winter event. got a lot done in 5.5h... sweet terrain

Saturday Nov 14, 2009 #

Unspecified 2:30:00 [1] *** 6.0 km (25:00 / km) +200m 21:26 / km

mapping at Wasaga . counted half of the time that was actually spent there.

running road/trails 59:00 [3] 10.0 km (5:54 / km) +180m 5:25 / km

late afternoon/nite run w/Mick.. nice forest. impressed. again

running road/trails tempo 16:00 [4] 4.0 km (4:00 / km) +100m 3:33 / km

4*4 w/2

Wednesday Nov 11, 2009 #

gym ex & stretching 5:00 [1]

running road/trails 36:00 [1] 6.0 km (6:00 / km) +40m 5:48 / km
shoes: Salomon XT Wings

biking warm up/down (indoor) 14:00 [1]

Tuesday Nov 10, 2009 #

running road/trails warm up/down 22:00 [2] 3.4 km (6:28 / km) +20m 6:17 / km

running road/trails tempo 16:00 [4] 4.1 km (3:54 / km) +45m 3:42 / km

4*4

gym ex & stretching 4:00 [1]

Monday Nov 9, 2009 #

running road/trails 43:00 [2] 7.5 km (5:44 / km) +60m 5:31 / km
slept:7.0 shoes: salomon

went for a run in the evening. thought about a short one , but felt surprisingly good after yesterday , so..enjoyed the warm evening

Sunday Nov 8, 2009 #

Event: Salomon Dontgetlost.ca Raid the Hammer

adv race race 3:23:00 [4] *** 29.5 km (6:53 / km) +500m 6:21 / km
slept:6.0 shoes: Adidas

another great event by GHO- raid the hammer, and another win by Foreigners ( together with William Hawkins and Laszlo Orosz ). very good pace first 2.30 h, but then we settled on a nice decent pace spiking pretty much all as a team -except at 14 - 2 min lost or so.. ( when we split i lost about 2 min total in couple of places ) dist is accurate , climb not really. since we had a "relay" during the event the total time for the team was 3.29 ( but i think i rest about 6 min while relay was ON ). about 10 min ahead of second spot ( but we did work hard for it ). nice to see many out there on a gorgeous day. too many rocks early on ( for trail running shoes - but definitely better choice then my initial plan of ice bugs ). Had been on the winning team ( spring or fall) at the raids (overall) 6 times (or maybe 7?). thanks to both of my teammates for today's performance

C • Good job! 6

gym ex & stretching 4:00 [1]