Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 30 days ending Sep 30, 2010:

	activity	#	time	miles		km		+m
	running road/trails	21	15:46:00	114.43	(8:16)	184.15	(5:08)	2445
	biking	5	3:03:00
	orienteering	5	2:33:00	15.13	(10:07)	24.35	(6:17)	350
	Unspecified	5	2:05:00	3.42		5.5		65
	gym ex & stretching	9	46:00
	Total	31	24:13:00	132.97		214.0		2860
averages - sleep:7.7 weight:1.6kg

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Thursday Sep 30, 2010 #

12 PM

Unspecified 20:00 [1] *** 1.0 km (20:00 / km) +30m 17:23 / km
slept:9.5 shoes: Salomon XT Wings

a bit more map updates before going to work

9 PM

running road/trails warm up/down 25:00 [2] 4.2 km (5:57 / km)
shoes: Adidas

went to work , just to realize that we have to close early, so after i closed the shop , drove home and end up going to the track .. working only 4.5h and 2h commute made it for a easy day..

running road/trails tempo 18:00 [4] 4.8 km (3:45 / km)
shoes: Adidas

3*1600 (6.08/145hr...5.57/152hr...5.52/156hr) slightly rolled over my left ankle on the first lap of the first one..obviously right before 9pm is quite dark..i hope its nothing serious- doesn't hurt now 2h later.. but gotta be careful next little while

Wednesday Sep 29, 2010 #

Unspecified 25:00 [1] *** 1.0 km (25:00 / km)
slept:7.5 (rest day)

@ Chicopee start preparing for the relay

running road/trails 10:00 [3] 2.0 km (5:00 / km) +40m 4:33 / km
shoes: Salomon XT Wings

a bit of warm up, then the 1.67k loop in about 8.10 at about 90%.had to rush to work

Tuesday Sep 28, 2010 #

gym ex & stretching 5:00 [1]
slept:7.0 (rest day)

biking warm up/down 15:00 [1]

Monday Sep 27, 2010 #

running road/trails 59:00 [3] 11.0 km (5:22 / km)
ahr:129 max:157 slept:9.0 shoes: Salomon XT Wings

from home to Hydrocut, Glasgow loop and back. first 12 - last 12 min at easier pace

Sunday Sep 26, 2010 #

running road/trails warm up/down 7:00 [1] 1.0 km (7:00 / km)
slept:7.5 shoes: VJ Supra

orienteering race 1:06:00 [4] *** 11.0 km (6:00 / km) +100m 5:44 / km
shoes: VJ Supra

course setting - as course setting was OK today.. still wonder why was a butterfly loop but everyone went the same direction on both loops ?..map poor on several locations, managed to get by with maybe 4-5 max of loss time till ..till the second last control.. where a control..BINGO- i would call it..poor map representation , but poor decision to locate a control at one of the 2 boulders in green..the boulders were there, but where in relation to the trails ??who knows ? I don't know..but I did care - at the time.. lost 7 minutes - till i got the bingo control.. at that time i was between Eric and Robbie time..i guess i was not lucky today.. probably i should start playing some BING_O.. who knows ? maybe be useful in future O events.
what positives should i have after today event ??

gym ex & stretching 5:00 [1]

Saturday Sep 25, 2010 #

Event: Turkey Trot 2010

running road/trails warm up/down 14:00 [1] 2.0 km (7:00 / km)
slept:6.0

11 AM

orienteering race 28:00 [5] *** 4.5 km (6:13 / km) +100m 5:36 / km
shoes: VJ Supra

Turkey Trot - middle dist.. easier course then expected, pushed hard and eventually won

C • Congrats! :-) 2

2 PM

orienteering 16:00 [2] **** 2.5 km (6:24 / km) +70m 5:37 / km
shoes: Salomon XT Wings

pleasantly surprised with the course setting for the sprint.. took it easy, but enjoyed the challenge

Thursday Sep 23, 2010 #

running road/trails 22:00 [2] 4.0 km (5:30 / km) +20m 5:22 / km
slept:7.0 shoes: Salomon XT Wings

Nice...double four .. feeling ..? like double three..yeap..

gym ex & stretching 7:00 [1]

Wednesday Sep 22, 2010 #

running road/trails warm up/down 20:00 [2] 3.5 km (5:43 / km) +70m 5:12 / km
slept:7.5 shoes: Ice bugs 2

in Monarch woods

running road/trails intervals 10:00 [5] 2.5 km (4:00 / km) +65m 3:32 / km
ahr:148 max:158 shoes: Ice bugs 2

2*(60,70,80,90 sec ) w/10 sec in between. pushed hard, but due to stoppage hr does not go to high.. lite rain.. nice

Tuesday Sep 21, 2010 #

running road/trails 40:00 [2] 8.0 km (5:00 / km) +210m 4:25 / km
slept:7.5 shoes: Nike Air

6 loops in Monarch woods. lovely..especially after a MT

Monday Sep 20, 2010 #

Unspecified 15:00 [1] ***
slept:8.0 (rest day)

Sunday Sep 19, 2010 #

running road/trails 34:39 [2] 6.0 km (5:47 / km) +100m 5:20 / km
slept:8.5 shoes: Salomon XT Wings

altogether 1110 cal

running road/trails tempo 44:21 [4] 10.0 km (4:26 / km) +260m 3:55 / km
ahr:144 max:160 shoes: Salomon XT Wings

4*2MW (11.51/134hr..11.14/143hr..10.55/148hr..10.21/153hr ) every 15 min..good progressive pace ( actually started at lev 3.5 and end up at 4.5)..around 16°C

Saturday Sep 18, 2010 #

running road/trails 22:00 [2] 3.5 km (6:17 / km) +50m 5:52 / km
slept:7.5 shoes: Ice bugs 2

at Chicopee

orienteering 28:00 [2] *** 4.5 km (6:13 / km) +80m 5:43 / km
shoes: Ice bugs 2

testing some ...

Friday Sep 17, 2010 #

running road/trails warm up/down 25:00 [1] 3.8 km (6:35 / km) +25m 6:22 / km
slept:7.5 shoes: Adidas

running road/trails tempo 16:00 [4] 4.2 km (3:49 / km) +70m 3:31 / km
ahr:146 max:161 shoes: Adidas

4*4 min w/100 sec (1.13/141hr..1.09/145hr..976m/152hr..1.01/145hr )..Alin started too but cut it short

Thursday Sep 16, 2010 #

biking 1:03:00 [1]
slept:7.5

Wednesday Sep 15, 2010 #

running road/trails 24:00 [3] 4.2 km (5:43 / km) +100m 5:06 / km
slept:7.5 shoes: Adidas

running road/trails tempo 15:00 [4] 3.8 km (3:57 / km) +100m 3:29 / km
ahr:145 max:167 shoes: Adidas

3*MW every 8 min (5.12/138hr..4.58/146hr..4.48/152hr )..

Note

this training was just like 15 min after a massage..plan ( yesterday) was to do 4 , but i was suggested ( due to some sore spots ) to not do it.. compromise.. did only 3..and just in case one wonders "MW" stands for Monarch woods where i just love to run

Tuesday Sep 14, 2010 #

biking 35:00 [1]
slept:7.0 (rest day)

Monday Sep 13, 2010 #

running road/trails 45:00 [1] 7.5 km (6:00 / km) +75m 5:43 / km
slept:9.0 shoes: Salomon XT Wings

easy run

Sunday Sep 12, 2010 #

running road/trails 41:00 [2] 6.15 km (6:40 / km)
ahr:112 slept:8.0 shoes: Salomon XT Wings

orienteering 15:00 [3] *** 1.85 km (8:06 / km)
ahr:128 max:140 shoes: Ice bugs 2

control picking exercise..after yesterday run, I felt a bit tired, however for the short O session i felt Ok - and glad that was done

Saturday Sep 11, 2010 #

running road/trails 44:00 [2] 8.0 km (5:30 / km) +70m 5:16 / km
slept:8.0 shoes: Adidas

running road/trails tempo 1:08:00 [4] 16.0 km (4:15 / km) +160m 4:03 / km
ahr:145 max:158 weight:1.8kg shoes: Adidas

4*4k ( 17.46/136hr..17.32/145hr like 100 m climb..15.33/152hr-- flat..17.11/146hr) with a 1k in between. home - highland h.- monarch (2 loops there, res and back). nice weather - pleasant around 20°C.. 1660 cal

gym ex & stretching 4:00 [1]

calves and hamstring need it a bit of attention afterwords

Friday Sep 10, 2010 #

biking 30:00 [1]
slept:7.5

gym ex & stretching 5:00 [1]

Thursday Sep 9, 2010 #

running road/trails 41:00 [2] 7.5 km (5:28 / km) +75m 5:12 / km
slept:8.0 shoes: Salomon XT Wings

Wednesday Sep 8, 2010 #

running road/trails 23:46 [2] 4.0 km (5:57 / km) +80m 5:24 / km
slept:7.5 shoes: Salomon XT Wings

running road/trails tempo 20:14 [4] 5.0 km (4:03 / km) +130m 3:35 / km
ahr:152 max:166 shoes: Salomon XT Wings

4*1 loop in Monarch W. (5.20/hr143..5.06/150..4.56/155..4.54/158) every 8 min. good weather helped

Tuesday Sep 7, 2010 #

Unspecified 25:00 [1] ** 1.5 km (16:40 / km) +20m 15:37 / km
slept:8.5 (rest day)

added some more mapping at Bingeman

Monday Sep 6, 2010 #

running road/trails 40:52 [2] 7.0 km (5:50 / km) +70m 5:34 / km
slept:8.5 shoes: Adidas

running road/trails tempo 43:08 [4] 10.0 km (4:19 / km) +120m 4:04 / km
ahr:143 max:159 shoes: Adidas

4*2.5k (10.48,11.05,11.03,10.28) first and last with less climb .. more climb on #2 and 3.. in between-- like .5k recorded somewhere else

gym ex & stretching 5:00 [1]

Sunday Sep 5, 2010 #

gym ex & stretching 5:00 [1]
slept:8.5

running road/trails warm up/down 15:00 [1] 2.5 km (6:00 / km) +35m 5:36 / km
weight:1.4kg shoes: Salomon XT Wings

running road/trails 1:05:00 [2] 12.5 km (5:12 / km) +325m 4:36 / km
shoes: Salomon XT Wings

10 loops in Monarch woods (started from 13.40 for 2 to 12.14 last 2 ).

Saturday Sep 4, 2010 #

running road/trails warm up/down 19:20 [2] 3.5 km (5:31 / km) +25m 5:20 / km
slept:9.0

running road/trails 39:40 [3] 8.5 km (4:40 / km) +100m 4:24 / km
ahr:138

2 loops in neighbourhood (20.11,19.29 )..a bit windy, drizzle- like 12°C..what a difference from 2 days ago

gym ex & stretching 6:00 [1]

Friday Sep 3, 2010 #

Unspecified 40:00 [1] *** 2.0 km (20:00 / km) +15m 19:17 / km
slept:5.0

about 2 h of mapping at Bingeman early afternoon, park/buildings/fences so lots of stoppage to draw etc..worth less than half time of physical activity.. getting to bed after 5 am ( due to long hours at work ) does not help too much..

biking 40:00 [1]

feeling better after 1h nap in the afternoon

Thursday Sep 2, 2010 #

gym ex & stretching 4:00 [1]
slept:7.5

running road/trails warm up/down 19:30 [2] 3.5 km (5:34 / km) +25m 5:23 / km
shoes: Adidas

running road/trails intervals 14:30 [5] 4.0 km (3:38 / km) +45m 3:26 / km
ahr:151 max:165 shoes: Adidas

3*4min (1.17k/hr147..1.13k/hr153...0.96k/hr155) and a 2.5min/0.68k/hr149..
felt like intervals maybe because its still around 38°C

Wednesday Sep 1, 2010 #

Note
slept:6.5 (rest day)

since yesterday i had to work 13h till almost 4 am- had a short "nite" sleep and followed by a rest day.. shouldn't have much negative effect - i think

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