Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 30 days ending Apr 30, 2012:

	activity	#	time	miles		km		+m
	running road/trails	22	12:17:00	75.65		121.75		1620
	orienteering	5	6:20:00	34.33	(11:04)	55.25	(6:53)	730	21 /	25c	84%
	biking	3	1:02:00
	gym ex & stretching	7	34:00
	elliptical trainer	2	27:00
	Total	29	20:40:00	109.98		177.0		2350	21 /	25c	84%
averages - sleep:6.8

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Monday Apr 30, 2012 #

running road/trails 22:00 [3] 4.0 km (5:30 / km) +105m 4:52 / km
slept:8.5 shoes: Adidas Green 11

Sunday Apr 29, 2012 #

running road/trails warm up/down 4:00 [1] 0.5 km (8:00 / km) +10m 7:16 / km
slept:6.5 shoes: Spike S

orienteering race 1:42:00 **** 15.0 km (6:48 / km) +600m 5:40 / km
spiked:21/25c shoes: Spike S

Billygoat. finished 6th. somehow -- as expected.
pretty much no warm-up, number 1 was/felt like a tough one, and the 2 weeks just prior no training-easy training & knee pain was the explanation ( my quad muscle was nice tapped friday for this event. yeap . blue tape ).
settled for several controls with Ali for a good/strong pace in the technical part. pace was ok now. missed 8 a bit over a minute got almost caught again by a 'second group'. then choose to do 11 and not skip it. for race strategy probably would be better skipped- but nay..
missed a good 3 min at 13, and the chasing group of 4-5 M35-ish passed me. pass them easy within 2 controls and blasted towards 16- forget knee on a steep downhill. but many missing cliffs on the map nearby 16 and i got in trouble , probably missed 2 min- still wondering group got us again, and i am near 17- so forced to skip this one, and now i have to go uphill towards 18, passed by it by 2 m did not seen it till i was 40 m over , looked back, seen it now, slipped out a loud f- word, and from there i was mad. eagerly waiting now to see other people split towards 19. i did a fast 4.15 there. somehow un-eventfull till the end except the nice feeling passing Wyatt ( which skipped 18 and was now ahead ). added some more points towards my billygoat collection. hopefully moved into top 10- all timers out of 5 events ( for now ). good trip , too long a bit on the way back as knee wasn't so happy when we got home. oh well. he better lower his expectations. everybody, and every part of the body --have to--
life goes on

C • Congrats! 6

Billygoat - Splits

Saturday Apr 28, 2012 #

Event: Billygoat XXXIV and 2nd Annual Speedy Goat fund raiser

running road/trails warm up/down 15:00 [1] 2.25 km (6:40 / km)
slept:6.0 shoes: Spike S

orienteering 30:00 ***** 3.25 km (9:14 / km) +80m 8:13 / km
shoes: Spike S

re-run some sections near Syracuse. rusty in the beginning, awesome some places

Friday Apr 27, 2012 #

running road/trails warm up/down 16:00 [3] 3.0 km (5:20 / km) +15m 5:12 / km
slept:7.5 (rest day) shoes: Adidas Green 11

Thursday Apr 26, 2012 #

running road/trails warm up/down 22:00 [1] 3.5 km (6:17 / km) +15m 6:09 / km
slept:7.5 (rest day) shoes: Adidas Kanadia

some drills. physio day too

gym ex & stretching 5:00 [1]

Wednesday Apr 25, 2012 #

running road/trails 41:00 8.0 km (5:08 / km) +85m 4:52 / km
slept:8.0 shoes: Adidas Green 11

4*4 usual loop =15.54 ( some head wind on the last one 1.05=3.54). knee a bit sore at the end

Tuesday Apr 24, 2012 #

running road/trails 23:00 4.0 km (5:45 / km) +15m 5:39 / km
slept:7.5 shoes: Inov 8

wet snow ?!

gym ex & stretching 5:00 [1]

physio today

Monday Apr 23, 2012 #

gym ex & stretching 6:00 [1]
slept:7.5

sleep= sum of 2 sessions. hard to get back to regular habits

elliptical trainer warm up/down 12:00 [1]
(rest day)

and a MT today

Sunday Apr 22, 2012 #

running road/trails 1:00:00 10.0 km (6:00 / km) +100m 5:43 / km
slept:8.0 shoes: Inov 8

west on highland road, then onto Hydrocut, and back home from Glasgow. Val went longer then me. yay

Saturday Apr 21, 2012 #

running road/trails 30:40 5.5 km (5:35 / km) +130m 4:59 / km
slept:6.0 shoes: Adidas Green 11

running road/trails tempo 21:20 5.0 km (4:16 / km) +130m 3:47 / km
shoes: Adidas Green 11

2*2 mw loops (5.24,5.23)--(5.24,5.24)

Friday Apr 20, 2012 #

Note
slept:6.0 (rest day)

sleep 5.5+0.5.. fourth day of physio this week. way better , but still hurting. also finishing 3 weeks of midnights

Thursday Apr 19, 2012 #

running road/trails 41:00 [1] 7.0 km (5:51 / km) +80m 5:32 / km
slept:6.5 (injured) shoes: Adidas black*yellow

sleep 5.75+0.75

gym ex & stretching 4:00 [1]

Wednesday Apr 18, 2012 #

running road/trails warm up/down 18:00 [1] 3.0 km (6:00 / km) +10m 5:54 / km
slept:7.5 (injured) (rest day) shoes: Adidas Green 11

sleep 6.75+.75

biking warm up/down 12:00 [1]

Tuesday Apr 17, 2012 #

biking warm up/down 25:00 [1]
slept:7.0 (injured) (rest day)

at least is not ligament issue. the big fall i had on the second stage at GRR is probably what cause it. sleep 6+1

Monday Apr 16, 2012 #

Note
(injured)

left knee

biking warm up/down 25:00 [1]
slept:6.5 (rest day)

first outdoor for the season. sleep 5.75+0.75

Sunday Apr 15, 2012 #

running road/trails 1:21:00 12.5 km (6:29 / km) +250m 5:53 / km
slept:8.0 shoes: Sally x-cross

when i get a decent sleep must well go out for a good run. drizzle all the way at Hydrocut today. climb is estimated, but probably higher. include 4*1k on those twisty trails(5.25,5.57,4.57,4.45)- some of these surges have less twists and less climb probably. effort was just about the same. super happy with the choice of shoes today

C • Billygoat 9

Saturday Apr 14, 2012 #

running road/trails 1:00:00 11.5 km (5:13 / km) +130m 4:56 / km
slept:5.0 shoes: Adidas Kanadia

sleepless . 2 loops (20.55,21.10)

gym ex & stretching 4:00 [1]

Friday Apr 13, 2012 #

running road/trails warm up/down 30:00 6.0 km (5:00 / km) +50m 4:48 / km
slept:7.0 shoes: Adidas black*yellow

sleep 6+1

Thursday Apr 12, 2012 #

running road/trails 43:00 8.0 km (5:23 / km) +90m 5:05 / km
slept:6.0 shoes: Adidas Green 11

include 4*4 tempos for a total of 17.10. not bad i guess-- sleep 5+1

Wednesday Apr 11, 2012 #

running road/trails 40:00
slept:6.0 shoes: Adidas black*yellow

at monarch woods. sleep 5+1

Tuesday Apr 10, 2012 #

Note
slept:6.0 (rest day)

5+1

gym ex & stretching 5:00 [1]

Monday Apr 9, 2012 #

running road/trails 46:00 [1] 6.5 km (7:05 / km) +85m 6:39 / km
slept:6.0 shoes: Adidas Kanadia

easy recovery run.. need some sleep recovery ( 1.25+3.5+1+.75)= i accumulate thru last 24h. one gotta love night shifts

Sunday Apr 8, 2012 #

running road/trails warm up/down 19:00 [1] 3.0 km (6:20 / km)
slept:9.5 shoes: Adidas Green 11

catching up with the sleep hrs - for now. legs need recovery, so did an active one

orienteering 46:00 ***** 5.5 km (8:22 / km)
shoes: Spike S

le tour de marteau training at Hilton Falls. trails being taken off, made for an extra challenge. missed like 4-5 min in the first 3 controls, but switch "the brain button" to "on", after that and did pretty well. thx GHO !

Saturday Apr 7, 2012 #

Event: Salomon Dontgetlost.ca Giant's Rib Raid

orienteering race 1:15:00 ** 11.5 km (6:31 / km)
slept:7.0 shoes: Inov 8

stage alpha at GRR . some mistakes on route choices in couple of places, and we really had to work hard to catch getawaystix team ( co-ed super tough that girl - and she might fit foreigners description). we end up like 5 sec behind them ( we were even 3rd about 3-4 min behind at one point ). followed by 40 min of break (which included a short bus shuttle to the next stage) . the truth is that first 20 min i don't think i read the map, just enjoyed the scenery

orienteering race 1:45:00 *** 16.5 km (6:22 / km)
shoes: Inov 8

part 2 or beta at GRR.

big thanks to my team mates William H and Serge L. for getting another win to Foreigners ( 3 in a row , yes !!! )

C • GPS file? 3

Friday Apr 6, 2012 #

running road/trails warm up/down 11:00 [2] 2.0 km (5:30 / km) +15m 5:18 / km
slept:4.0 (rest day) shoes: Adidas Green 11

got up at 3.30. worked a lot. missed Tour de Marteau. not much exercise that i can do today

Thursday Apr 5, 2012 #

elliptical trainer warm up/down 15:00 [1]
slept:4.0 (rest day)

lots of sleep. not

Wednesday Apr 4, 2012 #

gym ex & stretching 5:00 [1]
slept:5.0 (rest day)

midnight shift ! again

Tuesday Apr 3, 2012 #

running road/trails 43:00 7.5 km (5:44 / km) +85m 5:26 / km
slept:7.5 shoes: Adidas black*yellow

on the loop nearby

Monday Apr 2, 2012 #

running road/trails 44:00 8.0 km (5:30 / km) +220m 4:50 / km
slept:9.0 shoes: Adidas black*yellow

including 4*4 at mw (920-940m w/30m climb on each). nice , and plus 8°C

Sunday Apr 1, 2012 #

running road/trails warm up/down 6:00 [1] 1.0 km (6:00 / km)
slept:6.5 shoes: Adidas Green 11

orienteering 22:00 [2] ** 3.5 km (6:17 / km) +50m 5:52 / km
shoes: Adidas Green 11

sprint session ( not the pace ) at churchill park in cambridge. over 70 people tried orienteering today - part of "live right now" contest Cambridge is involved . steady light rain . thanks Mick and Tiny !

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