Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 30 days ending Sep 30, 2011:

	activity	#	time	miles		km		+m
	running road/trails	25	19:02:00	118.31	(9:39)	190.4	(6:00)	1985
	orienteering	5	3:39:00	17.46	(12:33)	28.1	(7:48)	825
	Unspecified	3	3:09:00	6.84		11.0		1540
	biking	2	1:05:00
	gym ex & stretching	10	47:00
	Total	27	27:42:00	142.6		229.5		4350
averages - sleep:6.7 weight:5.3kg

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Friday Sep 30, 2011 #

running road/trails warm up/down 4:00 [1] 0.7 km (5:43 / km) +15m 5:10 / km
slept:7.5 shoes: VJ falcon

bad head ache last night, but ok today.

orienteering 29:00 [1] *** 3.8 km (7:38 / km) +50m 7:10 / km
shoes: VJ falcon

model event for the world cup event. got a 2min error at my first control. ?!?

Note

so saturday is the world cup- middle dist. they have like 20 some selected to wear gps, in first 55 starters only 3 have.. i'll have to be the 'lucky' one wearing one.. i start first at 12.26 pm - like 6.26 am eastern time.. you don't have to wake up and see live transimission here http://www.postfinancesprint.ch/e/index.php?in=ran...
should be a link active- under gps tracking

but you might want to have a good laugh.. oh well.

C • great race 2

Thursday Sep 29, 2011 #

running road/trails warm up/down 15:00 [1] 2.0 km (7:30 / km) +50m 6:40 / km
slept:7.5 shoes: Adidas Kanadia

orienteering 45:00 [1] *** 4.5 km (10:00 / km) +100m 9:00 / km
shoes: VJ falcon

total time on the 2 maps we went out this afternoon. technical first area- from WMOC 2010. kind of simple slope the model training a bit later. met tero- the only orienteer we saw so far

Wednesday Sep 28, 2011 #

running road/trails 2:00:00 [1] 15.0 km (8:00 / km) +200m 7:30 / km
slept:7.0 shoes: Adidas Green 11

running portion of today's trip in the Alps

Unspecified 1:50:00 8.0 km (13:45 / km) +1500m 7:06 / km
shoes: Adidas Green 11

hiking portion. 2h10 first one with like -1100 m climb. all downhill walk not counted, but painful

Tuesday Sep 27, 2011 #

Note
slept:2.5

travel day

Monday Sep 26, 2011 #

running road/trails 17:00 [3] 3.0 km (5:40 / km) +20m 5:29 / km
slept:8.5 shoes: Adidas Green 11

just before going out

Sunday Sep 25, 2011 #

Unspecified 1:15:00 [1] 3.0 km (25:00 / km) +40m 23:26 / km
slept:6.5 shoes: salomon

about 2.5h mapping at Bechtel.. making it for sprint standards

running road/trails 29:00 [2] 5.5 km (5:16 / km) +50m 5:03 / km
shoes: Adidas Green 11

Saturday Sep 24, 2011 #

running road/trails warm up/down 19:51 [1] 3.5 km (5:40 / km) +15m 5:33 / km
slept:8.5 shoes: Adidas black*yellow

running road/trails race 18:09 [5] 5.0 km (3:38 / km) +15m 3:35 / km
shoes: Adidas black*yellow

yesterday i decided to go and run a low key 5 k, hoping that my hamstring is ok--which it was, also that i pushed harder a bit- which i did, and be happy after- done.checked.
finished 3rd, followed later by Alin- 4th. and then we went and enjoyed the apple-cider and cheese festival in Wellesley. glad things turned out nice.. with the tiny, uh except... eating a piece of bagel after race- felt like a stung-- indeed got stung by a bee. turned out both me and the bee were sharing that bagel. bee bitten me next thing a crushed the bee. I actually bit her twice - so i think i won. a bit numb inside the cheek for couple of hours. yeah, what was she thinking ? warning : bee does not taste anything spectacular..do not try it at home or at the race. Tero lost once.

C • Bee 4

Friday Sep 23, 2011 #

Note
slept:4.5 (rest day)

worked till 3 am, and again after 3 pm. enjoyable. maybe celebrating saturday :)

Thursday Sep 22, 2011 #

running road/trails warm up/down 24:00 [1] 3.2 km (7:30 / km) +30m 7:10 / km
slept:6.0 shoes: Adidas Green 11

running road/trails tempo 17:00 [4] 4.3 km (3:57 / km) +50m 3:44 / km
shoes: Adidas Green 11

4*4 . Alin started too , but he faded after 2.5 of them

Wednesday Sep 21, 2011 #

running road/trails 44:00 7.0 km (6:17 / km) +85m 5:56 / km
ahr:114 max:126 slept:4.5 shoes: Adidas Kanadia

night shift not funny

Tuesday Sep 20, 2011 #

running road/trails 31:00 [2] 5.5 km (5:38 / km) +140m 5:00 / km
slept:8.5 shoes: Adidas Green 11

at Monarch woods. kept it short ,to protect the hamstring.. added 1h nap before going to work

Monday Sep 19, 2011 #

biking 45:00 [1]
slept:8.0

gym ex & stretching 7:00 [1]

Sunday Sep 18, 2011 #

running road/trails warm up/down 4:00 [1] 0.2 km (20:00 / km) +10m 16:00 / km
slept:8.5

short warm up , and decided that i would run today , without pushing at all. and that's what i did

orienteering 1:20:00 [3] ** 9.8 km (8:10 / km) +320m 7:01 / km
ahr:131 max:152

steady run, even uphills.. pleasant surprised as no hamstring pain was registered. still i've got to be careful next couple of weeks.

Saturday Sep 17, 2011 #

running road/trails warm up/down 13:00 [1] 2.0 km (6:30 / km) +35m 5:59 / km
slept:7.5

orienteering race 40:00 *** 6.0 km (6:40 / km) +180m 5:48 / km
max:153

Turkey Trot middle. R hamstring is giving me some problem. could not see 6 behind a tree, lost around 2-2.5' there, twice another min or so. good pace and good competition there. like 90" behind Mick, 20" behind Sudden, but ahead of runit. pleased with the pace , not happy at all with my hamstring. skipped sprint for that reason

Friday Sep 16, 2011 #

running road/trails 31:00 [2] 5.5 km (5:38 / km) +30m 5:29 / km
slept:5.5 shoes: Adidas Green 11

go, no go,go, work, no work, work.oh well

Thursday Sep 15, 2011 #

Note
slept:6.0 (rest day)

spending afternoon making plans for a quick trip to europe.. no time for training- and i think i deserve a day off

Wednesday Sep 14, 2011 #

running road/trails warm up/down 25:00 [1] 4.0 km (6:15 / km) +25m 6:04 / km
slept:6.0 shoes: Inov 8

at Riverside with Stars

orienteering 25:00 * 4.0 km (6:15 / km) +175m 5:08 / km
max:158 shoes: Inov 8

fun course setting by Michael . some trial run loops, some O, forest, hills etc..when one do course setting is fun, if you have to actually run that hill 7 times, its not so fun , but very good practice. Especially for WC 7

Tuesday Sep 13, 2011 #

Event: 3000m time trial

running road/trails warm up/down 25:49 3.7 km (6:59 / km) +30m 6:42 / km
slept:6.0 shoes: Adidas Green 11

running road/trails intervals 16:11 4.3 km (3:46 / km) +50m 3:33 / km
ahr:149 max:159 shoes: Adidas Green 11

4*4min on the loop =16.11

gym ex & stretching 5:00 [1]

Note

done the 3 k sunday

Monday Sep 12, 2011 #

running road/trails 42:00 7.0 km (6:00 / km) +80m 5:41 / km
ahr:108 slept:6.5 shoes: Adidas

easy evening run w/Alin

gym ex & stretching 4:00 [1]

Sunday Sep 11, 2011 #

running road/trails 52:16 9.0 km (5:48 / km) +105m 5:29 / km
slept:8.0 shoes: Adidas black*yellow

from Monarch to and from Res.. 2*400 (93,90) and a loop at Monarch W. - 5.32

running road/trails race 10:44 [5] 3.0 km (3:35 / km)
ahr:158 max:180 shoes: Adidas black*yellow

3.38,3.42,3.24 at Res. alone.. not bad- nice day .. room for improvement ?!?! most likely together with some others.. not likely -- in few years :)

slightly better than 2 ones in may.

Saturday Sep 10, 2011 #

running road/trails 1:43:00 16.0 km (6:26 / km) +220m 6:01 / km
ahr:112 slept:8.0 weight:5kg shoes: Adidas Kanadia

good run with Stars at Hydrocut.some of it at good pace..some at chatting pace

Friday Sep 9, 2011 #

running road/trails 45:00 7.5 km (6:00 / km) +85m 5:41 / km
slept:6.5 shoes: Adidas Green 11

gym ex & stretching 4:00 [1]

Thursday Sep 8, 2011 #

biking warm up/down 20:00 [1]
slept:6.0 weight:9kg (rest day)

gym ex & stretching 4:00 [1]

Wednesday Sep 7, 2011 #

running road/trails warm up/down 28:30 [1] 4.0 km (7:08 / km) +40m 6:47 / km
slept:6.0 shoes: Adidas Green 11

installing ribbons/ to Monarch and back

running road/trails tempo 26:30 [4] * 5.0 km (5:18 / km) +150m 4:37 / km
shoes: Adidas Green 11

Stars training. for me was mostly just running since i know so much there. but the pace was good.

Tuesday Sep 6, 2011 #

running road/trails warm up/down 49:48 7.7 km (6:28 / km) +70m 6:11 / km
shoes: Adidas black*yellow

running road/trails intervals 17:12 4.8 km (3:35 / km)
max:158 slept:6.5 shoes: Adidas black*yellow

intervals, but at a lower level somehow..2*400(85,87),4*800(2.57,2.54.2.51,2.49),2*400(85,80)

Monday Sep 5, 2011 #

running road/trails 56:00 7.0 km (8:00 / km) +130m 7:19 / km
slept:7.5 shoes: Adidas Kanadia

at Huron w/Blair, Craig and T.

gym ex & stretching 4:00 [1]

Sunday Sep 4, 2011 #

gym ex & stretching 4:00 [1]
slept:5.0

stomach pain all night - kind of "sleepless"

Unspecified 4:00 [1]

swim

running road/trails 1:52:00 17.0 km (6:35 / km)
shoes: Adidas Kanadia

nice slow-relaxed run , with some climb--tbd soon

Saturday Sep 3, 2011 #

running road/trails warm up/down 37:45 6.0 km (6:18 / km) +35m 6:07 / km
slept:8.0 weight:2kg shoes: Adidas black*yellow

running road/trails intervals 14:15 4.0 km (3:34 / km)
ahr:154 max:169 shoes: Adidas black*yellow

2*2000 at Res w/5' in between...7.08(3.40-3.28) and then 7.05(3.36-3.29). another +30°C day. somehow painful last 2 min on each.glad is done

gym ex & stretching 6:00 [1]

Friday Sep 2, 2011 #

gym ex & stretching 5:00 [1]
slept:6.5

that sleep includes the 1 h in the afternoon . long weekend --woo hoo

running road/trails warm up/down 17:37 [1] 2.9 km (6:04 / km) +30m 5:47 / km
shoes: Adidas Green 11

super hot and humid today- like 34°C

running road/trails tempo 37:23 8.6 km (4:21 / km) +100m 4:06 / km
ahr:145 max:167 shoes: Adidas Green 11

18.57/w 137 and 18.26/w 153hr..2 loops in the neighbourhood.. so what if its hot ? still without forcing, the hr went quite high up-- for me

Thursday Sep 1, 2011 #

running road/trails 38:00 6.5 km (5:51 / km) +90m 5:28 / km
ahr:109 slept:7.0 shoes: Adidas Green 11

easy run. felt some pain - occasionally sharp on right foot . when running felt less. right under shoelaces area.. wonder what that might be. well- i know is annoying !

gym ex & stretching 4:00 [1]

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