Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Jan 31, 2007:

	activity	#	time	miles		km		+m
	x-country skiing	10	11:20:00	79.54	(8:33)	128.0	(5:19)	440
	running road/trails	14	6:30:00	39.85		64.14		45
	gym ex & stretching	29	5:31:00
	biking	11	3:52:00
	orienteering	2	1:31:00	9.32	(9:46)	15.0	(6:04)	320	27 /	35c	77%
	Unspecified	4	1:25:00	3.42	(24:52)	5.5	(15:27)
	elliptical trainer	2	20:00
	Total	30	30:29:00	132.13		212.64		805	27 /	35c	77%
averages - sleep:6.5 weight:37.6kg

2:20

0:00

» now

Wednesday Jan 31, 2007 #

gym ex & stretching 25:00 [1]

x-country skiing 56:00 [2] 10.5 km (5:20 / km) +30m 5:15 / km
slept:4.5

quite cold but good to be out there

Tuesday Jan 30, 2007 #

gym ex & stretching 12:00 [1]
slept:1.0

working nites this week.yuck

running road/trails warm up/down 28:00 [1] 4.5 km (6:13 / km)

x-country skiing (skating) 1:11:00 [2] 15.5 km (4:35 / km) +40m 4:31 / km
slept:4.0

great conditions again tonite. even with the lack of sleep decided was too nice to make it too short

x-country skiing tempo 29:00 [4] 7.0 km (4:09 / km)
ahr:151 max:165 weight:2.7kg

2 loops*3.5 k (15.04 w/HR 146 and 13.46 w HR 157)
nice evening!!!

Monday Jan 29, 2007 #

running road/trails 55:00 [2] 7.0 km (7:51 / km) +25m 7:43 / km
weight:2.3kg

in snow deep about 15 cm

biking (indoor) 15:00 [1]

gym ex & stretching 5:00 [1]

Sunday Jan 28, 2007 #

running road/trails warm up/down 15:00 [1] 2.0 km (7:30 / km)
slept:7.0

orienteering race 46:00 [4] *** 8.0 km (5:45 / km) +110m 5:23 / km
ahr:161 max:190 spiked:14/16c

Thomass race. yeap ..another win.. this time I was pushing harder. Stars got some good scoring and won also the women race ( Maija come second overall ). quite cold at the start, and snow on the ground. nice course setting,however the map need lots of work

x-country skiing (classic) 50:00 [2] 8.0 km (6:15 / km) +60m 6:01 / km

enjoying again SW

gym ex & stretching 12:00 [1]

knee hurt a bit after todays Thomass

Saturday Jan 27, 2007 #

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

x-country skiing (classic) 1:27:00 [2] 14.5 km (6:00 / km) +120m 5:46 / km

nice day out there. very nice @ S.W.

Friday Jan 26, 2007 #

x-country skiing 38:00 [2] 6.5 km (5:51 / km)
slept:6.0 weight:3.6kg

x-country skiing (interval) 8:00 [4] 2.0 km (4:00 / km)

gym ex & stretching 8:00 [1]

Thursday Jan 25, 2007 #

Note
(sick) (rest day)

Wednesday Jan 24, 2007 #

gym ex & stretching 26:00 [1]
slept:6.5 (sick) (rest day)

still sore throat today

biking 21:00 [2]

indoor

Tuesday Jan 23, 2007 #

x-country skiing (40 % classic, 60% skating) 1:25:00 [2] 16.0 km (5:19 / km) +50m 5:14 / km
slept:6.5

very good conditions tonite. lots of people there.

gym ex & stretching 5:00 [1]

Monday Jan 22, 2007 #

biking 33:00 [1]
slept:7.5

wanted to stay indoor and have a rest , maybe I'll recover

gym ex & stretching 12:00 [1]

after

Sunday Jan 21, 2007 #

gym ex & stretching 6:00 [1]

x-country skiing 1:07:00 [2] 13.5 km (4:58 / km) +40m 4:53 / km
slept:9.5 (sick)

cold and again head ache. condition were good.. too bad i feel still sick

Saturday Jan 20, 2007 #

x-country skiing (skating 95 %) 59:00 [2] 11.5 km (5:08 / km) +60m 5:00 / km
ahr:128 slept:7.5 (sick)

Good skiing conditions but chilly.cold maybe is coming back.. hope not.

running road/trails 18:00 [3] 3.0 km (6:00 / km)

after ski

Friday Jan 19, 2007 #

x-country skiing 1:20:00 [2] 13.0 km (6:09 / km) +40m 6:04 / km
slept:7.0 weight:3.6kg

conditions were good today

gym ex & stretching 5:00 [1]

Thursday Jan 18, 2007 #

x-country skiing (skating) 50:00 [2] 10.0 km (5:00 / km)
slept:6.5 weight:3.6kg (injured)

just Ok conditions , enjoyable though. knee ?? hmmm.

gym ex & stretching 5:00 [1]

Wednesday Jan 17, 2007 #

gym ex & stretching 20:00 [1]
slept:6.0 weight:4.5kg

running road/trails 27:00 [2] 4.5 km (6:00 / km)

regardless of sore throat, could not stand another day, so i went out @ nite for a short jog

Tuesday Jan 16, 2007 #

gym ex & stretching 5:00 [1]
slept:6.0 (injured) (sick) (rest day)

cold not gone, some head ache, and the usual knee.

biking 20:00 [1]

indoor

Monday Jan 15, 2007 #

gym ex & stretching 16:00 [1]
slept:6.0 (injured) (sick) (rest day)

Sunday Jan 14, 2007 #

Note
(sick)

Stars training went fine today. 17 people out. Nice. Hope everyone enjoyed their part.

elliptical trainer 10:00 [1]
slept:8.0 weight:66.2kg (injured)

biking 31:00 [1]

indoor while watching WOC 2001 short dist

gym ex & stretching 5:00 [1]

Saturday Jan 13, 2007 #

Unspecified (hanging ribons) 35:00 [1] 2.5 km (14:00 / km)
(sick)

a bit of mapping, hanging some ribons for tommorow Stars training . cold , but not yet ?? frustrating

gym ex & stretching 5:00 [1]

Friday Jan 12, 2007 #

Note
slept:6.5 (sick)

yeap..sore throat , and probably more to come..

biking 15:00 [1]

while watching mens relay WOC 2001.

gym ex & stretching 5:00 [1]

Thursday Jan 11, 2007 #

Unspecified (field checking) 15:00 [1] 1.0 km (15:00 / km)
slept:5.5 weight:66.7kg (injured) (sick)

spent more time there, only 15 min as activity.

a sore throat coming ??

running road/trails warm up/down 22:00 [1] 4.0 km (5:30 / km)

warm up & down, and in between some indoor intervals

running road/trails intervals 6:00 [4] 1.5 km (4:00 / km)
max:166

some shorter intervals ( about 7 ) with Tri-City.

gym ex & stretching 6:00 [1]

for my poor knee

Wednesday Jan 10, 2007 #

Unspecified (field checking) 20:00 [1] 1.0 km (20:00 / km)
slept:6.0 (injured)

more mapping.. even colder and snow on the ground. spent more time there but only 20 min to be counted as activity

running road/trails warm up/down 25:00 [1] 4.0 km (6:15 / km)

gym ex & stretching 24:00 [1]

Tuesday Jan 9, 2007 #

Unspecified (field checking) 15:00 [1] 1.0 km (15:00 / km)

some updates on Waterloo park for a training session this weekend ( more time out there but only 15 min as activity to be counted ).Cold and almost dark

running road/trails warm up/down 26:00 [1] 4.0 km (6:30 / km)
slept:7.0 (injured)

some running around in 2-3cm of snow after mapping. dark.

gym ex & stretching 4:00 [1]

knee is in more pain after Sunday thomass..hmm..

biking 18:00 [1]

indoor

Monday Jan 8, 2007 #

gym ex & stretching 28:00 [1]
slept:6.5 weight:67.6kg (injured) (rest day)

Sunday Jan 7, 2007 #

running road/trails warm up/down 5:00 [1]
slept:7.0

before Thomass.

orienteering race 45:00 [3] **** 7.0 km (6:26 / km) +210m 5:35 / km
spiked:13/19c (injured)

won the race today, due to (mostly) a weak field..GHO gang was not there,neither Laszlo,Bob M. did a great job in setting the course,so despite a sloopy orienteering( maybe 5 min of mistakes) and a painfull knee for almost half of the race I won..had to work hard after I caught the defending champ-Eugene "after" last control. Knee start hurting soon on downhills, I did not push and end up, I would say, with a medium-good race.Lots of Stars there, fun and a nice day overall.

gym ex & stretching 5:00 [1]

Saturday Jan 6, 2007 #

biking 19:00 [1]
slept:6.0 weight:67.1kg

gym ex & stretching 5:00 [1]

Friday Jan 5, 2007 #

gym ex & stretching 28:00 [1]

running road/trails 27:00 [3] 5.5 km (4:55 / km)
slept:6.5 (injured)

dark, brisk run, no walk ..knee ?? minor pain

elliptical trainer 10:00 [1]

tested the knee on eliptical t. ... hmmm??

Note

kind of finished entering the 2006 activitiesprior to start logging here ( Oct 10/2006)..

Thursday Jan 4, 2007 #

running road/trails warm up/down 35:00 [2] 5.0 km (7:00 / km)
ahr:125 slept:6.5 weight:66.7kg

include the 200 m recovery in between (~100 " )

running road/trails intervals 10:00 [5] 3.0 km (3:20 / km)
ahr:160 max:176

5*600 m on the track (2.08,2.06,2.03,2.01,2.00) total is 10.18 , but listed 10.00 just for fun

gym ex & stretching 10:00 [1]

biking 16:00 [2]
ahr:120

indoor ..after

Wednesday Jan 3, 2007 #

running road/trails 18:00 [1] 3.0 km (6:00 / km)
slept:6.0

gym ex & stretching 28:00 [1]

Note

Today felt the knee tired, some pain too.. decided not to run ( however was sunny and plus 5°C), so...

Tuesday Jan 2, 2007 #

running road/trails warm up/down 25:00 [1] 4.0 km (6:15 / km)
slept:6.0 weight:66.7kg

running road/trails race 12:00 [5] 3.14 km (3:49 / km)

another Cooper test. about plus 4 °C, so I said why not ?

biking 22:00 [1]

indoor. nice. after track

gym ex & stretching 5:00 [1]

Monday Jan 1, 2007 #

biking warm up/down 22:00 [1]
slept:6.0 weight:67.1kg (injured)

indoor

running road/trails 36:00 [2] 6.0 km (6:00 / km) +20m 5:54 / km

every 12 min inserted 1 min walk.. some 10-15 sec pain around the knee, 2-3 times.. knee probably tired.

gym ex & stretching 5:00 [1]

« Earlier | Later »