Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 30 days ending Sep 30, 2012:

activity # timemileskm+m
  running road/trails26 16:07:00 101.41(9:32) 163.2(5:56) 2595
  orienteering8 6:09:00 31.75(11:37) 51.1(7:13) 1440
  Unspecified5 1:48:00 3.23(33:25) 5.2(20:46) 190
  gym ex & stretching3 14:00
  Total28 24:18:00 136.39 219.5 4225
averages - sleep:6.4

«»
2:17
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Sep 30, 2012 #

running road/trails warm up/down 48:17 intensity: (20:00 @1) + (28:17 @2) 7.5 km (6:26 / km) +55m 6:13 / km
slept:7.0 shoes: Adidas black*yellow

running road/trails intervals 20:43 intensity: (10:04 @4) + (10:39 @5) 5.5 km (3:46 / km) +65m 3:33 / km
shoes: Adidas black*yellow

w/Louise 1 lap at MW, followed by a 3k at Res, and another loop in MW (5.06,10.39=3.34,3.36,3.29,4.58). Happy

orienteering 36:00 [1] 4.5 km (8:00 / km) +50m 7:35 / km
shoes: Spike S

at Hilton F. some map updates, some running, some ribon placement. Effective time and distance

Saturday Sep 29, 2012 #

orienteering 1:20:00 [1] *** 8.5 km (9:25 / km) +40m 9:12 / km
slept:3.5 shoes: Spike S

lucky enough that i got help today from Louise, hanging ribbons for the long @ Hilton F. dead tired in the evening

running road/trails warm up/down 15:00 [1] 2.0 km (7:30 / km) +25m 7:04 / km
shoes: Adidas black*yellow

wondering around campus -n-doing checks for the sprint w/Louise and Michael

Friday Sep 28, 2012 #

running road/trails 34:00 intensity: (14:00 @1) + (12:00 @2) + (8:00 @3) 4.5 km (7:33 / km) +35m 7:16 / km
slept:6.0 shoes: Sally x-cross

at Zeller while Louise tested the course

Thursday Sep 27, 2012 #

Unspecified 15:00 [1] 1.0 km (15:00 / km) +25m 13:20 / km
slept:7.0 shoes: Sally x-cross

more map touches for the middle

running road/trails warm up/down 8:00 [2] 1.5 km (5:20 / km) +30m 4:51 / km

manage to fit this before going to work. crazy hours

Wednesday Sep 26, 2012 #

Note
slept:6.0 (rest day)

many hours towards Ontario O Champs
C • I'm looking forward to my f... 2

Tuesday Sep 25, 2012 #

running road/trails 34:00 intensity: (16:25 @1) + (17:35 @4) 7.0 km (4:51 / km) +80m 4:36 / km
slept:8.0 shoes: Adidas Green 11

one loop in forest heights area

Monday Sep 24, 2012 #

Note
slept:4.5 (rest day)

travel day - Bucharest/Brussels/Toronto and straight to work for afternoon shift. who said that was a good idea ? sleep combined (3 sessions ??)

Sunday Sep 23, 2012 #

running road/trails warm up/down 7:00 [1] 1.0 km (7:00 / km) +10m 6:40 / km
slept:5.5 shoes: Inov 8

another short sleep night

orienteering race 1:10:00 intensity: (20:00 @4) + (50:00 @5) *** 11.0 km (6:22 / km) +620m 4:58 / km
shoes: Inov 8

lots of climb again on this last race i had in Rom. turned out those young fellows that were super fast on saturday went much slower today. and i went actually better/faster( less then 2.5 min of added lost time). only 7.5% behind the winner. me like. too bad i have lots of work ( 2 weeks of 12h shift , and one full week of preparing the 2 events for Ontario ), so i hope to have enough time to squeeze some training

Saturday Sep 22, 2012 #

running road/trails warm up/down 14:00 [1] 2.0 km (7:00 / km) +20m 6:40 / km
slept:5.5 shoes: the other sally x-cross

orienteering race 46:00 intensity: (11:00 @3) + (15:00 @4) + (20:00 @5) *** 7.0 km (6:34 / km) +400m 5:07 / km
shoes: the other sally x-cross

a very fast course (6.2k/400m), with typical Romanian valleys and slopes terrain. pushed quite well- but had some close to 4 min missed here and there. those young fellows really went FAST. not much sleep last night..

Friday Sep 21, 2012 #

running road/trails warm up/down 21:00 [1] 3.0 km (7:00 / km)
slept:6.0 shoes: the other sally x-cross

orienteering 20:00 intensity: (10:00 @4) + (10:00 @5) 4.0 km (5:00 / km) +20m 4:53 / km
shoes: the other sally x-cross

Rom Champs sprint for masters.

gym ex & stretching 5:00 [1]

Thursday Sep 20, 2012 #

gym ex & stretching 5:00 [1]
slept:7.5 (rest day)

travel day- to Cluj & Ploiesti. tired

Wednesday Sep 19, 2012 #

running road/trails 43:00 [2] 7.0 km (6:09 / km) +50m 5:56 / km
slept:7.5

@ Felix . nice relaxing day at the thermal pool - followed by an easy run w/Val

Tuesday Sep 18, 2012 #

running road/trails 52:00 intensity: (5:00 @1) + (7:00 @2) + (20:00 @3) + (20:00 @4) 8.0 km (6:30 / km) +300m 5:28 / km
slept:7.5 shoes: the other sally x-cross

@ Meses, include 2*10 min up-up- hill

Monday Sep 17, 2012 #

running road/trails 51:00 [3] 9.0 km (5:40 / km)
shoes: the other sally x-cross

@ Bogdana

Saturday Sep 15, 2012 #

Unspecified 20:00 [1] 1.0 km (20:00 / km)
slept:6.0 shoes: Salomon GY

Final map touches at Univ for the sprint

running road/trails warm up/down 12:00 [1] 2.0 km (6:00 / km) +10m 5:51 / km
shoes: Adidas Green 11

Before heading to Pearson

Friday Sep 14, 2012 #

running road/trails warm up/down 25:48 intensity: (5:48 @1) + (20:00 @2) 3.25 km (7:56 / km) +10m 7:49 / km
slept:6.5 shoes: Adidas Green 11

running road/trails intervals 15:12 [5] 4.25 km (3:35 / km) +55m 3:22 / km
shoes: Adidas Green 11

8*2 min ( well actually last one was 1.12 to finish the loop )

Thursday Sep 13, 2012 #

running road/trails 35:00 intensity: (14:00 @1) + (21:00 @3) 6.5 km (5:23 / km) +75m 5:05 / km
slept:7.0 shoes: Adidas Green 11

forest heights loop at about 28°C

Wednesday Sep 12, 2012 #

Unspecified 30:00 [1] 1.5 km (20:00 / km) +35m 17:55 / km
slept:7.0 (rest day) shoes: the other sally x-cross

about 2h of map touching at zellers

Tuesday Sep 11, 2012 #

running road/trails warm up/down 21:40 intensity: (6:40 @1) + (15:00 @2) 3.75 km (5:47 / km) +35m 5:31 / km
slept:6.5 shoes: Adidas black*yellow

running road/trails intervals 15:20 [5] 4.25 km (3:36 / km) +50m 3:24 / km
shoes: Adidas black*yellow

4*4 on the loop

Monday Sep 10, 2012 #

running road/trails 25:00 [2] 3.2 km (7:49 / km) +25m 7:31 / km
slept:7.0 shoes: Spike S

@ Hilton F

orienteering 21:00 [3] **** 2.8 km (7:30 / km) +40m 7:00 / km
shoes: Spike S

more legs tested for the long

Sunday Sep 9, 2012 #

running road/trails 40:00 [2] 5.5 km (7:16 / km) +60m 6:54 / km
slept:6.5 shoes: Olway

orienteering 1:00:00 [3] **** 8.0 km (7:30 / km) +120m 6:59 / km
shoes: Olway

course testing at Hilton F for Ontario's long
C • Hi! 2

Unspecified 30:00 [1] **** 1.0 km (30:00 / km)
shoes: Olway

about 2h of map updates

Saturday Sep 8, 2012 #

running road/trails 53:00 intensity: (20:00 @1) + (10:00 @2) + (5:00 @3) + (14:00 @4) + (4:00 @5) 9.5 km (5:35 / km) +230m 4:59 / km
slept:8.5 shoes: Adidas black*yellow

at Monarch woods- includes 6*3 min (730-780m) w/1min

Friday Sep 7, 2012 #

Note
slept:3.0 (rest day)

sleep 1.15+1.45... toasted - need some sleep ( some 400 km on the road too )

Thursday Sep 6, 2012 #

running road/trails 34:00 intensity: (12:00 @1) + (20:00 @3) + (2:00 @5) 5.0 km (6:48 / km) +200m 5:40 / km
slept:5.0 shoes: the other sally x-cross

@ chicopee

Wednesday Sep 5, 2012 #

running road/trails 37:00 intensity: (16:45 @1) + (20:15 @3) 7.0 km (5:17 / km) +85m 4:59 / km
slept:5.5 shoes: Adidas Kanadia

one loop at forest heights

Tuesday Sep 4, 2012 #

running road/trails 53:00 intensity: (39:35 @1) + (13:25 @5) 10.0 km (5:18 / km) +40m 5:12 / km
slept:6.0 shoes: Adidas black*yellow

slept 5.5+0.5-- warm up in Monarch woods , then 10*400m (79 to 82) w/100m jog

gym ex & stretching 4:00 [1]

Monday Sep 3, 2012 #

Unspecified 13:00 [2] 0.7 km (18:34 / km) +130m 9:38 / km
slept:6.5 shoes: the other sally x-cross

good hike with Val at scenic cave

running road/trails 57:00 intensity: (45:00 @1) + (12:00 @4) 7.8 km (7:18 / km) +330m 6:02 / km
shoes: the other sally x-cross

climbed one more time the hill @Scenic, this time running, and some more on trail at easy pace

Sunday Sep 2, 2012 #

12 PM

running road/trails 1:55:00 intensity: (5:00 @1) + (10:00 @2) + (1:20:00 @3) + (20:00 @4) 20.5 km (5:37 / km) +300m 5:14 / km
slept:7.5 shoes: the other sally x-cross

at Wasaga west-- after 75' started 5*4min
7 PM

running road/trails 22:00 intensity: (9:10 @3) + (12:50 @5) 4.0 km (5:30 / km) +240m 4:14 / km
shoes: Adidas Green 11

lots of climb for the 2.3k uphill towards scenic cave(230 m)

Saturday Sep 1, 2012 #

1 PM

running road/trails warm up/down 14:00 [1] 1.7 km (8:14 / km) +15m 7:53 / km
slept:9.0 shoes: the other sally x-cross

at Zeller

orienteering 36:00 intensity: (20:00 @4) + (16:00 @5) **** 5.3 km (6:48 / km) +150m 5:57 / km
shoes: the other sally x-cross

testing middle dist. for Ontario
5 PM

running road/trails 44:00 intensity: (14:00 @2) + (30:00 @3) 7.0 km (6:17 / km) +165m 5:37 / km
shoes: Adidas Green 11

« Earlier | Later »