Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending May 31, 2007:

	activity	#	time	miles		km		+m
	orienteering	12	10:18:00	58.72	(10:31)	94.5	(6:32)	1725	93 /	104c	89%
	running road/trails	16	10:12:00	66.18	(9:15)	106.5	(5:45)	935
	Unspecified	4	1:22:00	2.17		3.5		65
	gym ex & stretching	17	1:17:00
	biking	3	1:03:00
	Total	25	24:12:00	127.07		204.5		2725	93 /	104c	89%
averages - sleep:5.7 weight:0.9kg

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Thursday May 31, 2007 #

running road/trails warm up/down 18:00 [1] 2.0 km (9:00 / km) +30m 8:22 / km

running road/trails race 51:00 [5] 10.0 km (5:06 / km) +300m 4:26 / km
ahr:157 max:169 shoes: Saucony

a trail race on chicopee ski hill. lots of "switch back "trails .not so good for my knees. for now climb is aprox.timing.5.11;5.11;5.16;9.08(did not see the 4k mark on first loop)5.49;5.39;5.49;4.26;4.36.not so fast km 5 to 8 , knee bothered me a bit, lots of twists on the mountain bike trail. not your best 10 k time. but lots of climbing. felt good. eventually won by about 4 min. not many racers anyway. my time. 51.08

gym ex & stretching 5:00 [1]

Wednesday May 30, 2007 #

running road/trails 43:00 [2] 7.0 km (6:09 / km) +35m 6:00 / km
weight:0.9kg

C • you must be feeling like a feather! 2

gym ex & stretching 4:00 [1]

Tuesday May 29, 2007 #

running road/trails warm up/down 1:15:00 [2] 11.5 km (6:31 / km) +50m 6:23 / km
ahr:121 slept:6.5 shoes: Nike

running road/trails intervals (track) 14:00 [5] 4.5 km (3:07 / km)
max:172

15*300m (58" to 54")

gym ex & stretching 6:00 [1]

Monday May 28, 2007 #

running road/trails 58:00 [2] 10.0 km (5:48 / km) +60m 5:38 / km
shoes: Nike

had a head ache from noon

gym ex & stretching 5:00 [1]
slept:6.0

Sunday May 27, 2007 #

Event: Stars Challenge

orienteering 1:12:00 [1] *** 10.0 km (7:12 / km) +80m 6:55 / km

installing/collecting controls at Stars Challenge.

Friday May 25, 2007 #

Note
slept:3.5

spent lots & lots of time preparing maps for Stars Challenge ( I am not a computer guru , so extra learning experience for me ). had to cut short my night to get back to work

Thursday May 24, 2007 #

running road/trails warm up/down 46:00 [2] 7.5 km (6:08 / km) +35m 6:00 / km

running road/trails intervals 20:00 [5] 5.5 km (3:38 / km) +70m 3:25 / km

20 *1 min , maybe intensity was 4.5. in Bechtel

gym ex & stretching 4:00 [1]

Wednesday May 23, 2007 #

running road/trails 22:00 [1] 3.0 km (7:20 / km) +40m 6:52 / km
weight:0.9kg

around shade's mill

orienteering 15:00 [3] 2.5 km (6:00 / km) +30m 5:40 / km

test run Michael's course for this Sunday.

Unspecified 20:00 [1] ** 1.0 km (20:00 / km) +25m 17:47 / km

map checking . more time spent but only 20 min counting as ex.

Tuesday May 22, 2007 #

running road/trails warm up/down 32:00 [2] 5.0 km (6:24 / km) +30m 6:13 / km
ahr:125

running road/trails intervals 20:00 [4] 5.5 km (3:38 / km) +100m 3:20 / km
ahr:155 max:180

in Bechtel 5*1min and the 5*1loop (3.06,3.04,3.08,3.06,3.01)

gym ex & stretching 4:00 [1]

Monday May 21, 2007 #

orienteering 35:00 [2] 5.0 km (7:00 / km) +140m 6:08 / km

running/ map checking for Ontario's

Unspecified 45:00 [1] ** 2.0 km (22:30 / km) +40m 20:27 / km

map checking/mapping. more time spent , however only 45 min to be counted as exercise

Sunday May 20, 2007 #

running road/trails warm up/down 12:00 [1] 1.0 km (12:00 / km)

felt Ok at the warm up,

orienteering race 1:32:00 [4] *** 15.0 km (6:08 / km) +460m 5:19 / km
spiked:22/25c

Finally I won a Billygoat , after finishing 3 times on the second place ( always behind Canadians ). maybe were no Canadians this time. some minor mistakes (right at the start went 180° so after 20 sec , turn around and start passing people. caught a big majority before one , and start leading at 3. something went in my eye after missing 40 " at 5 so end up behind Wyat 1-2 minutes for next 4 controls. Nice event ( as always ) and even better ..added 25 points to my total.yeap

C • Lone Canadian 4

Billygoat XXIX - Splits

Saturday May 19, 2007 #

Event: Billygoat

Note
slept:5.5 (sick) (rest day)

work first (7 h ), then extremely long trip ( 3 h at the border ) kind of boring since i went alone. arrived at 11.20 pm not before i threw up all I eat in the afternoon. hmm

Thursday May 17, 2007 #

running road/trails 42:00 [3] 8.5 km (4:56 / km) +30m 4:51 / km
shoes: Saucony

to the bank and back at a good pace.yeap.

gym ex & stretching 4:00 [1]

Wednesday May 16, 2007 #

running road/trails warm up/down 34:00 [1] 5.0 km (6:48 / km)

running road/trails intervals (track) 6:00 [5] 2.0 km (3:00 / km)
max:164

10*200m(38,37,37,37,36,35,34,34,35,31).tried a new pair of shoes. too narrow, my foot hurt very bad after 5-6 min of running so decided to go to the old ones and it was OK

Tuesday May 15, 2007 #

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

Monday May 14, 2007 #

Unspecified 12:00 [1] 0.5 km (24:00 / km)

map checking @ Shade's

orienteering 34:00 [3] 5.0 km (6:48 / km) +50m 6:29 / km
slept:5.5

test ran portions of medium/sprint @shade's

Sunday May 13, 2007 #

running road/trails warm up/down 10:00 [1] 1.5 km (6:40 / km)
slept:7.0

orienteering race 47:00 [4] **** 8.0 km (5:53 / km) +50m 5:42 / km
spiked:12/13c

Hardrock event. again low turn up. again, nice. missed the mass start so had to run on my own. good training. eventually won.

gym ex & stretching 4:00 [1]

Saturday May 12, 2007 #

running road/trails warm up/down 30:00 [1] 3.5 km (8:34 / km) +40m 8:06 / km
slept:5.5

warm up and then picking some control for cool down

orienteering race 1:07:00 [4] **** 11.0 km (6:05 / km) +180m 5:38 / km
spiked:22/25c

nice course designed by Laszlo. low turn out, but whoever was present get a great map and a nice course. too bad other local elites skipped this one. will see how tommorow course will be compared with Gators one. couple of minutes in errors, decent pace, also didn't see one better route choice

C • Would have been there had I known... 2

Friday May 11, 2007 #

orienteering 50:00 [1] *** 6.5 km (7:42 / km) +70m 7:18 / km

map checking at Shade's for Stars next event.

gym ex & stretching 4:00 [1]

Thursday May 10, 2007 #

orienteering 1:00:00 [1] *** 6.0 km (10:00 / km) +40m 9:41 / km

checking the field work done by mapper for Ontario sprint this fall. tapped ankle well, but also careful

gym ex & stretching 4:00 [1]

Wednesday May 9, 2007 #

running road/trails warm up/down 11:00 [1] 1.5 km (7:20 / km) +25m 6:46 / km

before and after a Stars training

orienteering race 10:00 [4] ** 2.0 km (5:00 / km) +25m 4:42 / km

managed to rollover my right ankle again while doing the spring sprint

Tuesday May 8, 2007 #

Note
slept:5.0 (rest day)

no time to train, work,work and meetings . might be Ok for my body.

Monday May 7, 2007 #

biking (indoor) 16:00 [1]
slept:5.5 weight:1.8kg (rest day)

gym ex & stretching 4:00 [1]

Sunday May 6, 2007 #

running road/trails warm up/down 12:00 [2] 2.0 km (6:00 / km) +30m 5:35 / km

orienteering race 1:35:00 [4] **** 16.0 km (5:56 / km) +350m 5:21 / km
ahr:154 max:170 spiked:23/25c slept:8.0

day 2 . and WRE. everything went by the book. 2 small bubbles costed me 1.5 min, and couple of not so great route choices another 2 min or so. few times minor-twists of my right ankle ( the troubled one from 2 weeks ago) after half race. good pace overall.I don't think i can reach level 5 Avg HR in a race . I don't remember to have won another WRE before,therefore quite pleased with my race . ( missed the estimated wining time by 5 sec.duh).no way I should run M40..yet.maybe I should try for the team. knee ? tried to tell me something during race, but I did not have time to listen. I should give it some RICE for 1 day or 2

C • EXCELLENT JOB! 3

gym ex & stretching 4:00 [1]

Day 3: Blue - Splits

Saturday May 5, 2007 #

running road/trails warm up/down 12:00 [1] 2.0 km (6:00 / km) +40m 5:27 / km
slept:5.0

orienteering race 41:00 [4] *** 7.5 km (5:28 / km) +250m 4:41 / km
ahr:156 max:172 spiked:14/16c

Michigan day 1. too much green early on the race for our new shirts. went out with care. then increased pace and commited 2 errors that cost me about 3-3.5min. good run by Eddie. myself 4 minutes down on the 5th spot.overall decent run

Unspecified 5:00 [2]

swim at the hotel after. shoulder painful, but good recovery after race.good meal in the evening with Stars. maybe a bit too much, but Sunday is going to be a looong one

gym ex & stretching 6:00 [1]

Day 2: Blue/Green - Splits

Friday May 4, 2007 #

Event: US Team Trials

Thursday May 3, 2007 #

gym ex & stretching 5:00 [1]

biking (indoor) 35:00 [1]

rest for the knee

Wednesday May 2, 2007 #

gym ex & stretching 5:00 [1]

painfull knee. again !

running road/trails warm up/down 37:24 [2] 6.0 km (6:14 / km) +20m 6:08 / km
ahr:120

running road/trails intervals 6:36 [4] 2.0 km (3:18 / km)
ahr:152

6*300m,1*200m (60,60,61,59,60,58,38).

Tuesday May 1, 2007 #

gym ex & stretching 4:00 [1]

biking (indoor) 12:00 [1]
(rest day)

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