Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 30 days ending Jun 30, 2011:

	activity	#	time	miles		km		+m
	running road/trails	25	22:25:00	154.35	(8:43)	248.4	(5:25)	3705
	orienteering	3	1:54:00	9.38	(12:09)	15.1	(7:33)	220
	gym ex & stretching	10	1:06:00
	biking	1	22:00
	Unspecified	1	15:00	0.62	(24:08)	1.0	(15:00)	25
	Total	30	26:02:00	164.35		264.5		3950
averages - sleep:7.4 weight:2kg

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Thursday Jun 30, 2011 #

running road/trails 33:00 [2] 6.0 km (5:30 / km) +140m 4:56 / km
slept:8.0 shoes: Adidas

short run after MT

Tuesday Jun 28, 2011 #

running road/trails 38:00 7.5 km (5:04 / km) +85m 4:48 / km
ahr:128 max:163 slept:7.5 shoes: Adidas

5*3min (ultimul tare ) on the loop w/90". loop done in 15.40

Monday Jun 27, 2011 #

running road/trails 58:00 11.0 km (5:16 / km) +135m 4:58 / km
ahr:125 max:144 slept:8.5 shoes: Adidas Kanadia

had some 5,7,7,5 at tempo pace on the nearby loop

Sunday Jun 26, 2011 #

running road/trails 1:27:00 17.0 km (5:07 / km) +100m 4:58 / km
ahr:125 slept:7.0 shoes: Adidas Kanadia

went with Giles -n- friends group. actually i was late and seeing them in the distance. put 2*1k and a bit extra tempo runs and caught them, and then a lazy pace as they were planning on a race next tuesday. nice chat with gdm there, and felt really easy long-ish run

gym ex & stretching 8:00 [1]

Saturday Jun 25, 2011 #

running road/trails 1:23:00 13.5 km (6:09 / km) +200m 5:43 / km
slept:7.0 shoes: Adidas Kanadia

Zellers w and along the river , 'spiked' 4*4 and also 2 hills at Z w, pretty relaxed pace otherwise

Friday Jun 24, 2011 #

gym ex & stretching 7:00 [1]
slept:7.0 (rest day)

long hours today at work, and a rest day is good sometimes too

Thursday Jun 23, 2011 #

gym ex & stretching 6:00 [1]
slept:8.0

running road/trails warm up/down 24:10 [1] 3.75 km (6:27 / km) +25m 6:14 / km
shoes: Adidas

running road/trails intervals 14:50 4.25 km (3:29 / km) +55m 3:17 / km
max:156 shoes: Adidas

15*1 min or so .. w/ ultima treime tare every 1.5 min - on the regular loop

Wednesday Jun 22, 2011 #

running road/trails 42:00 [1] 7.0 km (6:00 / km) +30m 5:52 / km
ahr:109 slept:8.0 shoes: Salomon GY

installing some ribbons for tonite training

Tuesday Jun 21, 2011 #

running road/trails warm up/down 34:40 5.0 km (6:56 / km) +80m 6:25 / km
slept:8.0 shoes: Adidas Kanadia

running road/trails intervals 19:20 5.0 km (3:52 / km) +130m 3:25 / km
ahr:149 max:166 shoes: Adidas Kanadia

4*1 loop in Monarch every 8 min, 4.51,4.51,4.49,4.49 - Alin was there too doing other stuff. after patru min -on each one -> tare

Monday Jun 20, 2011 #

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

running road/trails 41:00 7.0 km (5:51 / km) +80m 5:32 / km
ahr:112 max:125 shoes: Salomon GY

easy run

Sunday Jun 19, 2011 #

running road/trails 2:00:00 23.0 km (5:13 / km) +400m 4:48 / km
ahr:123 max:124 slept:8.0 weight:2kg shoes: Adidas Kanadia

towards Monarch w- then 8 loops there, and back home

Saturday Jun 18, 2011 #

running road/trails 49:36 8.0 km (6:12 / km) +120m 5:46 / km
slept:6.0 shoes: Adidas Kanadia

warm up and down from Res to Monarch - and also one loop at the end at Craig's pace

running road/trails race 20:24 5.0 km (4:05 / km) +135m 3:36 / km
ahr:154 max:162 shoes: Adidas Kanadia

trail test run at Monarch- choose a 5k today (4.59,5.09,5.09,5.07).. faster then last week but also shorter..

gym ex & stretching 4:00 [1]

Friday Jun 17, 2011 #

gym ex & stretching 10:00 [1]
slept:7.0 (rest day)

Thursday Jun 16, 2011 #

running road/trails warm up/down 24:15 3.25 km (7:28 / km) +30m 7:08 / km
slept:7.5 shoes: Adidas Kanadia

running road/trails intervals 15:45 4.25 km (3:42 / km) +50m 3:30 / km
shoes: Adidas Kanadia

4*4 -ultimul minut tare

Wednesday Jun 15, 2011 #

running road/trails 1:12:00 12.5 km (5:46 / km) +220m 5:18 / km
ahr:123 max:152 slept:7.5 shoes: Adidas Kanadia

from home to Hydrocut and the north loop there 8k/46'- good session on those single track trails. kept the hr in a good range ( 126 to 132)

Tuesday Jun 14, 2011 #

running road/trails warm up/down 26:00 4.0 km (6:30 / km) +50m 6:07 / km
slept:7.5 shoes: Adidas Kanadia

running road/trails tempo 20:00 5.0 km (4:00 / km) +130m 3:32 / km
ahr:151 max:161 shoes: Adidas Kanadia

2 laps *2 (10.05 and 10.01) in Monarch woods (148 and 153 ave HR) with 4 min in between. ok.

Monday Jun 13, 2011 #

gym ex & stretching 7:00 [1]
slept:8.0

biking warm up/down 22:00 [1]
(rest day)

Note

found this map on Lars Palmqvist archive -
one of my best performances- with total mistakes kept well under 1 min-if i remember right, on my very first trip to the western world. and i end up with a _ place

http://www.domarstigen.se/show_map.php?user=palmis...

Sunday Jun 12, 2011 #

running road/trails warm up/down 30:00 [1] 4.7 km (6:23 / km) +40m 6:07 / km
slept:6.0 shoes: Salomon XT Wings

installing/collecting controls at the event at Shades

orienteering race 9:00 [4] ** 1.8 km (5:00 / km) +20m 4:44 / km
max:151 shoes: Salomon XT Wings

the sprint. i already knew the controls , but was still good to push a bit

orienteering 40:00 [2] ** 6.0 km (6:40 / km) +100m 6:09 / km
shoes: Salomon XT Wings

disappointed that some idiot ripped one SI unit from the school kit. there goes another hundred. f$%^$8 idiot !!!

C • thanks! 2

Saturday Jun 11, 2011 #

running road/trails warm up/down 38:00 [1] 5.75 km (6:37 / km) +50m 6:20 / km
slept:7.5 shoes: Adidas Kanadia

running road/trails race 37:00 8.75 km (4:14 / km) +235m 3:44 / km
ahr:150 max:155 shoes: Adidas Kanadia

7 loops in Monarch woods. trail test run.. entry fee=0 $. good weather, rain on last loop. 5.08,5.09,10.33 for 3n4 and so on total 37.05. start questioning myself if i should really do 8 - or maybe stop at 4 or 6... not the way i should do this.nope. its a start for some test runs thru the summer.

Friday Jun 10, 2011 #

running road/trails 39:00 [2] 7.0 km (5:34 / km) +150m 5:02 / km
slept:8.0 shoes: Adidas Kanadia

from Highland to Monarch W. then 4 laps (26.50) and back to Highland.enjoyable

Thursday Jun 9, 2011 #

gym ex & stretching 4:00 [1]
slept:8.0

running road/trails 21:00 3.15 km (6:40 / km) +30m 6:22 / km
shoes: Adidas Kanadia

running road/trails intervals 16:00 4.35 km (3:41 / km) +45m 3:30 / km
max:161 shoes: Adidas Kanadia

8*2min - last 30 sec at lev 5- on the usual loop. before work, and was just like 22°C at that time.good stuff

Wednesday Jun 8, 2011 #

11 AM

gym ex & stretching 7:00 [1]

12 PM

running road/trails 37:00 [2] 6.5 km (5:42 / km) +70m 5:24 / km
slept:7.5 shoes: Adidas Kanadia

warm outside.. feeling like over 30° C.

Tuesday Jun 7, 2011 #

running road/trails 48:00 9.5 km (5:03 / km) +230m 4:30 / km
ahr:130 max:163 slept:7.5 shoes: Adidas Kanadia

out at Monarch woods.. 4 loops at tempos pace every 8 min. 5.00/142hr--4.58/148hr--4.56/152hr--4.56/154hr

Monday Jun 6, 2011 #

12 PM

running road/trails 1:00:00 12.0 km (5:00 / km) +150m 4:42 / km
ahr:129 max:147 slept:8.5 shoes: Adidas Kanadia

warm- 2 loops at tempo pace on neighbourhood loop (19.20/133hr..18.52/139hr).

Sunday Jun 5, 2011 #

Unspecified 15:00 [1] 1.0 km (15:00 / km) +25m 13:20 / km
slept:7.0 shoes: Ice bugs 2

map updates at Shades for next week event

orienteering 45:00 [1] ** 5.0 km (9:00 / km) +50m 8:34 / km
shoes: Ice bugs 2

testing routes for the event w/Michael. warm day. hope some competitors next week will do some canoe-ing on the lake there. relaxing.

Saturday Jun 4, 2011 #

running road/trails 37:45 6.0 km (6:18 / km)
slept:7.5 shoes: Adidas

running road/trails intervals 13:15 4.0 km (3:19 / km)
max:162 shoes: Adidas

at Res- 2*5*400m with a 100m jog in between. 82,83,82,81,79 then 4 min and 79,78,78,78,75. quite happy the way it went- alone and not many intervals this spring however , decent splits..the in between jog done in around 1 min. temp 17°- as was a torrential rain 2 h before and it didn't get a chance to warm too much

Friday Jun 3, 2011 #

gym ex & stretching 8:00 [1]
slept:6.0

running road/trails 53:00 9.5 km (5:35 / km) +90m 5:20 / km
ahr:115 max:132 shoes: Adidas Kanadia

felt all right tonite - HR low-didn't want to go higher then that... good pace - towards Highland and back put some 5,3,3,5 easy tempo -- jus cuz

Thursday Jun 2, 2011 #

running road/trails 1:02:00 11.0 km (5:38 / km) +240m 5:05 / km
max:157 slept:5.0 shoes: Adidas Kanadia

did a bit warm up (lazy style @ Wat Park- then switched to Monarch W- were i got 3,4,5,4,3 min with 2 min in between (700,940,1.25K) and last 30 sec -just fast..

oh yeah, and gotta get better at accumulating some sleep within 24h

Wednesday Jun 1, 2011 #

running road/trails 30:00 4.2 km (7:09 / km) +180m 5:53 / km
max:147 slept:6.0 shoes: ice bugs

included 5 hill repeats at Huron after the O training

orienteering 20:00 [2] ** 2.3 km (8:42 / km) +50m 7:51 / km
shoes: ice bugs

installing ribbons for Stars training evening- interesting stuff- but choose easy technical level , since i know the area.

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