Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Dec 31, 2007:

	activity	#	time	miles		km		+m
	running road/trails	19	18:48:00	123.03	(9:10)	198.0	(5:42)	870
	x-country skiing	11	11:19:00	76.74	(8:51)	123.5	(5:30)	890
	Unspecified	8	4:10:00	9.63		15.5		100
	biking	7	3:13:00
	gym ex & stretching	17	1:41:00
	orienteering	2	1:34:00	7.15	(13:09)	11.5	(8:10)	90
	elliptical trainer	2	1:16:00	5.9	(12:52)	9.5	(8:00)
	Total	29	42:01:00	222.45		358.0		1950
averages - weight:64kg

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Monday Dec 31, 2007 #

running road/trails warm up/down 24:00 [1] 4.0 km (6:00 / km) +15m 5:53 / km
shoes: salomon

early morning "inviorare " in King City on a 3-4 cm new fresh layer of snow. very nice morning

gym ex & stretching 6:00 [1]

x-country skiing 1:02:00 [1] 11.0 km (5:38 / km) +70m 5:28 / km

classic at Albions Hill. good conditions and nice weather

x-country skiing 46:00 [2] 9.0 km (5:07 / km) +60m 4:57 / km

at a higher pace

Note

in 2007 i did 335.9h of training. probably the most i ever did ( anyway the most since i moved to Canada in '98).distance wise the 5th spot (2835 k -biking not counting ). I am glad that i increased my gym ex. to 6% from maybe 2 % before. of course my injury time decreased a lot, since i used to be extremely lazy in doing things.now i am almost lazy

Note

this month i reached 42h of training . the most ever ( i do not recall to be over 34h per month before )

Sunday Dec 30, 2007 #

x-country skiing 1:43:00 [2] 25.0 km (4:07 / km) +180m 3:59 / km

classic/skating 60/40% at Mansfield doing more testing. very good conditions there today

Unspecified 43:00 [2] 3.5 km (12:17 / km)

testing the snow shoe 'course' for winter adv race

gym ex & stretching 4:00 [1]

Saturday Dec 29, 2007 #

Unspecified 45:00 [1] *** 3.5 km (12:51 / km) +60m 11:51 / km
shoes: Olway

map checking with Hammer for the WRE. more time spent there, however only 45' to be counted as activity

C • WRE 4

orienteering 40:00 [3] *** 4.5 km (8:53 / km) +50m 8:25 / km
shoes: Olway

went for a run in the same area and enjoyed it

x-country skiing 47:00 [1] 7.5 km (6:16 / km) +40m 6:06 / km

end up going to HF. poor conditions for half of the way, and let's say.. OK for the other half.

Friday Dec 28, 2007 #

x-country skiing 37:00 [1] 7.0 km (5:17 / km) +50m 5:06 / km

in Schneider W. classic and quite fast conditions. almost dark as i had to work today too

running road/trails 36:00 [1] 6.0 km (6:00 / km) +60m 5:43 / km
shoes: Saucony

right after ski. dark

gym ex & stretching 5:00 [1]

Thursday Dec 27, 2007 #

running road/trails warm up/down 50:00 [2] 8.0 km (6:15 / km) +25m 6:09 / km
shoes: Saucony

warm-up/down and between intervals

running road/trails intervals 20:00 [4] 5.0 km (4:00 / km) +30m 3:53 / km
shoes: Saucony

10*2min

gym ex & stretching 4:00 [1]

Wednesday Dec 26, 2007 #

Unspecified 1:10:00 [1] 6.0 km (11:40 / km)

minor map updates and snowshoeing at Mansfield

x-country skiing 1:40:00 [2] 19.5 km (5:08 / km) +130m 4:58 / km

about 90% classic skiing

Tuesday Dec 25, 2007 #

running road/trails warm up/down 20:00 [1] 3.5 km (5:43 / km) +15m 5:36 / km
weight:64kg shoes: Saucony

some bad head ache last nite, made me get up early and try to shake it

x-country skiing 34:00 [1] 6.0 km (5:40 / km) +35m 5:30 / km

in Schneider W

running road/trails 36:00 [1] 5.5 km (6:33 / km) +30m 6:22 / km

w/ Tiberiu

Monday Dec 24, 2007 #

biking (indoor) 22:00 [1]

worth of 8 k

gym ex & stretching 9:00 [1]

running road/trails 42:00 [2] 7.5 km (5:36 / km) +125m 5:10 / km
ahr:125 max:140

few laps at Monarch woods . tough running on tossed snow covered by a thin layer of fresh snow.

x-country skiing 31:00 [2] 5.5 km (5:38 / km) +30m 5:29 / km

in Schneider woods late in the afternoon

Sunday Dec 23, 2007 #

running road/trails 44:00 [2] 8.5 km (5:11 / km) +30m 5:05 / km

on roads towards Horror Hill ( went half way ).rain, drizzle, wind

running road/trails tempo 40:00 [4] 9.5 km (4:13 / km) +50m 4:06 / km

4*10 min with ave HR=154

gym ex & stretching 6:00 [1]

biking (indoor) 17:00 [1]

worth of 6 k, just an easy spin in the afternoon

Saturday Dec 22, 2007 #

biking (indoor) 40:00 [1]

worth of 14k, while watching 3rd period and a win for the Leafs

gym ex & stretching 5:00 [1]

Friday Dec 21, 2007 #

running road/trails 52:00 [2] 9.0 km (5:47 / km) +25m 5:42 / km
shoes: Saucony

to & from the bank

gym ex & stretching 8:00 [1]

Thursday Dec 20, 2007 #

running road/trails warm up/down 54:00 [1] 8.5 km (6:21 / km) +25m 6:16 / km
shoes: Saucony

running road/trails intervals 20:00 [4] 5.0 km (4:00 / km) +100m 3:38 / km
shoes: Saucony

Christmas minuters near Economical I.

gym ex & stretching 5:00 [1]

Wednesday Dec 19, 2007 #

x-country skiing 47:00 [3] 7.0 km (6:43 / km) +60m 6:26 / km

with L & Zs at HF (one loop at about 12.01..yay) on a wet snow.good work out

biking (indoor) 23:00 [1]

worth of 8 k

gym ex & stretching 8:00 [1]

Tuesday Dec 18, 2007 #

x-country skiing 47:00 [2] 7.0 km (6:43 / km) +70m 6:24 / km

stopped at Hilton Falls on the way back from work with intentions to go easy. met Laszlo & Zs there and my intentions slightly changed. Nice trails

running road/trails warm up/down 36:00 [1] 5.4 km (6:40 / km) +10m 6:36 / km
shoes: Saucony

half outside , half indoor

running road/trails intervals (indoor) 21:00 [4] 5.6 km (3:45 / km)

7*3 min, w/60" off , faster on the back stride. ~800m each and 250 or so, fast (maybe level 5 ..but.. next time)

Monday Dec 17, 2007 #

Unspecified 4:00 [1]

another snowshovelling early morning

x-country skiing (classic) 47:00 [1] 6.5 km (7:14 / km) +25m 7:06 / km

in Schneider woods. got dark half way thru

running road/trails 23:00 [2] 4.5 km (5:07 / km) +30m 4:57 / km
ahr:120 shoes: salomon

after ski

Sunday Dec 16, 2007 #

gym ex & stretching 10:00 [1]

Unspecified 30:00 [1]

about 15 min of work out (snowshovelling) where HR was up in zone 1. might have to add later some more time the way snow is coming down.
added another 15 in the afternoon.

running road/trails 1:43:00 [1] 13.5 km (7:38 / km) +80m 7:25 / km
shoes: salomon

ankle deep snow (more or less) . good run to Monarch woods

Saturday Dec 15, 2007 #

biking (indoor) 23:00 [1]
(rest day)

Friday Dec 14, 2007 #

running road/trails 42:00 [2] 7.0 km (6:00 / km) +40m 5:50 / km
shoes: Saucony

managed to squeeze a run before Christmas party.quite cold

gym ex & stretching 4:00 [1]

Thursday Dec 13, 2007 #

running road/trails warm up/down 54:00 [1] 8.3 km (6:30 / km) +20m 6:26 / km
shoes: Saucony

27 min outdoor, rest indoor..hmm exactly half and half..

gym ex & stretching 5:00 [1]

running road/trails intervals (indoor track) 19:00 [3] 5.2 km (3:39 / km)
shoes: Nike

8*2min+1/2lap faster ( ~650/660m) (~2.22-2.24/repeat).Felt pretty good

Wednesday Dec 12, 2007 #

gym ex & stretching 7:00 [1]

elliptical trainer 56:00 [1] 7.0 km (8:00 / km)

while watching 'B ultimatum'. throat bothered me again today

Tuesday Dec 11, 2007 #

running road/trails warm up/down 53:00 [1] 7.5 km (7:04 / km)
shoes: Saucony

warm up out door, cool down indoor , and also in between intervals

running road/trails intervals (indoor track) 13:06 [4] 3.6 km (3:38 / km)
shoes: Nike

11* 1 min (~275m), plus 10 strides~60 m

running road/trails race 2:54 [5] 0.9 km (3:13 / km)
shoes: Nike

test run ~ 900 m (4 laps indoor). tough, eh ?

Monday Dec 10, 2007 #

biking (indoor) 55:00 [1]

while start planning for the winter event. biking worth of 20 k

gym ex & stretching 7:00 [1]

Sunday Dec 9, 2007 #

Event: Wine-O Chase (THOMASS)

orienteering race 54:00 [4] *** 7.0 km (7:43 / km) +40m 7:30 / km
shoes: Olway

Thomass event. good crowd on a nice course by hammer. missed second last control ( about 45" or so) and end up 6th after leading a group there. about 40 sec behind winner-Laszlo. Stars did a good job.

Unspecified 35:00 [1] *** 2.5 km (14:00 / km) +40m 12:58 / km
shoes: Olway

includes 7-8 min of warm up before race and the rest is a training with several Stars members on a contours only map. good. really cool down , since toes almost freezing

x-country skiing 1:18:00 [1] 12.5 km (6:14 / km) +140m 5:55 / km

after event went to Mansfield to check the area for the jan winter adv race and ski-o

Friday Dec 7, 2007 #

running road/trails 1:02:00 [2] 10.0 km (6:12 / km) +60m 6:01 / km

evening run, majority on snow covered trails , making for a good ankle-workout.

Thursday Dec 6, 2007 #

running road/trails warm up/down 42:00 [2] 7.5 km (5:36 / km)
shoes: Nike

about 8 min of those were at intens. lev 1 , in between intervals

running road/trails intervals 22:00 [4] 6.0 km (3:40 / km)
shoes: Nike

11* 2 min at cruising pace

Wednesday Dec 5, 2007 #

elliptical trainer (indoor) 20:00 [1] 2.5 km (8:00 / km)
(rest day)

before going to say HB to Emma.

Tuesday Dec 4, 2007 #

running road/trails warm up/down 30:00 [1] 5.0 km (6:00 / km)
shoes: Nike

warm-up/down , in between repeats etc -outdoor/indoor

running road/trails 15:00 [3] 3.0 km (5:00 / km)
shoes: Nike

part of the "usual" warm up at practices with TC

running road/trails intervals (indoor track) 21:00 [5] 6.0 km (3:30 / km)
shoes: Nike

some 10*~70" for a 340m-indoor, plus 2*4 min @~1050m , plus 10*60 m strides

gym ex & stretching 4:00 [1]

Monday Dec 3, 2007 #

running road/trails warm up/down 13:00 [1] 2.0 km (6:30 / km)

wintery conditions, but felt good once outside with my O shoes, really felt like running in the woods ( crusted snow, soft snow, icy surfaces etc)

running road/trails tempo 24:00 [3] 4.0 km (6:00 / km) +40m 5:43 / km

my 4.2 k loop (under powerline in Forest Heights ) done in 23.55. with wind felt like minus 12 ° C )

biking (indoor) 13:00 [2]

worth of 7 k on level 3

Unspecified 5:00 [1]

at least another 5 min of shoveling snow. soon to take the skis out.

Sunday Dec 2, 2007 #

Unspecified warm up/down 18:00 [1]

shoveling snow. a bit more time actually there, but 18' as exercise

running road/trails long 1:34:00 [2] 13.0 km (7:14 / km) +60m 7:04 / km
ahr:127 shoes: salomon

running in ankle (and above)deep snow. sometimes intensity level was 3 based on my HRM

gym ex & stretching 4:00 [1]

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