Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Jan 31, 2008:

	activity	#	time	miles		km		+m
	running road/trails	18	15:44:00	106.63	(8:51)	171.6	(5:30)	770
	x-country skiing	9	12:39:00	68.97	(11:00)	111.0	(6:50)	930
	Unspecified	11	7:18:00	10.87		17.5		275
	orienteering	4	2:24:00	12.68	(11:22)	20.4	(7:04)	460
	biking	5	2:21:00
	gym ex & stretching	15	1:33:00
	snowshoeing	1	30:00	1.55	(19:19)	2.5	(12:00)
	elliptical trainer	3	28:00	0.93		1.5
	Total	30	42:57:00	201.63		324.5		2435
averages - sleep:6 weight:65.8kg

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Thursday Jan 31, 2008 #

running road/trails warm up/down 57:00 [2] 9.0 km (6:20 / km) +40m 6:12 / km
shoes: Nike

in waterloo park

running road/trails intervals 20:00 [4] 5.5 km (3:38 / km) +60m 3:27 / km
shoes: Nike

20 minuters

Note

I just had another PR on time training/month. I better stop here (only 2 month ever with over 34-35 h/month) ..for now.... decent base , so..

Wednesday Jan 30, 2008 #

biking (indoor) 44:00 [1]

4*11 min ( worth 4*4 k ) , while I did some gym in between
not nice outside this morning

gym ex & stretching 10:00 [1]

running road/trails 58:00 [1] 9.0 km (6:27 / km) +50m 6:16 / km
shoes: salomon

MSD on a bitter cold afternoon ( like minus 25 )

elliptical trainer 10:00 [1]

Tuesday Jan 29, 2008 #

Unspecified 50:00 [1] *** 2.5 km (20:00 / km) +50m 18:11 / km

more map updates for WRE. been outthere for like 90 min.. felt that i was freezing my toes (still snow on the ground ) despite the 44 F what is outside. but no complaining since others had the same temperature but with.. minus

running road/trails warm up/down 37:00 [2] 7.0 km (5:17 / km) +30m 5:10 / km
ahr:128 shoes: Saucony

outdoor , since practice actually start 1 hour earlier

running road/trails intervals 21:00 [4] 5.5 km (3:49 / km) +40m 3:41 / km
shoes: Saucony

7*3 min. felt pretty good

gym ex & stretching 4:00 [1]

Monday Jan 28, 2008 #

x-country skiing 1:02:00 [2] 11.5 km (5:23 / km) +85m 5:12 / km

late afternoon ski, in Schneider W. did the same as yesterday plus another loop ( SW to middle of the area )

gym ex & stretching 5:00 [1]

Sunday Jan 27, 2008 #

orienteering race 53:00 [4] *** 8.0 km (6:38 / km) +150m 6:03 / km

thomass UKR. did not had time to do any warmup or cool down. tough run in not so deep snow. end up 10th without big mistakes. somehow the course was designed and favoured the people with higher number of control handicaps. which was just fine. looking forward to the next ones already

x-country skiing 47:00 [3] 9.0 km (5:13 / km) +75m 5:01 / km

in late afternoon (Schneider woods) , quite fast pace. classic.
1 loop SW to NE(2.5+2.5k), and 2 loops back and forth between the 2 parking lots

Unspecified 5:00 [1]

shoveling snow when i got home today after the weekend travel

Saturday Jan 26, 2008 #

Event: Stars Winter Adventure Race

x-country skiing 1:45:00 [2] 14.5 km (7:14 / km) +130m 6:56 / km

installing SI units and taking down controls for the Stars winter event. went pretty nice. i had lots of fun watching people competing

Thursday Jan 24, 2008 #

x-country skiing 2:12:00 [1] 15.0 km (8:48 / km) +120m 8:28 / km
slept:6.0

hanging controls for the winter race this saturday. quite cold today and we were out for over 3 h. it going to be just sweet

snowshoeing 30:00 [1] 2.5 km (12:00 / km)

snowshoeing , hanging controls for the snow shoe section

Wednesday Jan 23, 2008 #

gym ex & stretching 6:00 [1]

running road/trails warm up/down 22:00 [1] 3.5 km (6:17 / km) +10m 6:12 / km
shoes: salomon

x-country skiing warm up/down 22:00 [1] 3.5 km (6:17 / km) +20m 6:07 / km

cold tonite (like minus 15° C )

x-country skiing 38:00 [2] 9.0 km (4:13 / km) +20m 4:11 / km

in Bechtel

Tuesday Jan 22, 2008 #

Unspecified 10:00 [1]

snowshoveling when i got home~ 10 cm of fresh snow today. yay

running road/trails warm up/down (indoor track) 42:15 [1] 7.0 km (6:02 / km)
shoes: Nike

includes the "in between intervals"

running road/trails intervals (indoor track) 22:45 [4] 6.0 km (3:48 / km)

5* ~1200 m (w/4th lap , notch higher )

gym ex & stretching 4:00 [1]

Monday Jan 21, 2008 #

running road/trails 45:00 [2] 7.0 km (6:26 / km) +50m 6:12 / km
shoes: salomon

on tossed snow

biking (indoor) 30:00 [1]

worth of 10 k while reading a Navajo runner story

Sunday Jan 20, 2008 #

x-country skiing 2:15:00 [1] 16.0 km (8:26 / km) +150m 8:04 / km

checking trails and some control locations at Mansfield for next week winter adv race. it was not groomed but they'll start grooming tue/wed this week. quite nice snowy and despite the "cold weather " posted everywhere , in the woods was actually nice.

Saturday Jan 19, 2008 #

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

elliptical trainer 10:00 [1] 1.0 km (10:00 / km)

Friday Jan 18, 2008 #

running road/trails 58:00 [2] 9.5 km (6:06 / km) +60m 5:55 / km
shoes: salomon

quite cold tonite,

gym ex & stretching 10:00 [1]

Thursday Jan 17, 2008 #

running road/trails warm up/down 48:00 [2] 8.5 km (5:39 / km) +20m 5:35 / km
shoes: Nike

in Waterloo Park

running road/trails intervals 20:00 [4] 5.5 km (3:38 / km) +60m 3:27 / km
max:166 shoes: Nike

10*2 min (w/60 " in between ). sometimes maybe HR was at level 5 , but..

gym ex & stretching 4:00 [1]

Wednesday Jan 16, 2008 #

Unspecified 45:00 [1] *** 1.5 km (30:00 / km) +35m 26:52 / km
slept:6.0

quite cold today for this unspecified task ( but were no precipitations, so..). however i'm advancing..

biking (indoor) 26:00 [1]
(rest day)

easy ride in the evening after more map drawing was performed

Tuesday Jan 15, 2008 #

running road/trails warm up/down 47:00 [1] 7.5 km (6:16 / km)
slept:6.0 shoes: Saucony

running road/trails intervals (indoor track) 16:00 [5] 4.5 km (3:33 / km)
slept:0.5

felt quite good today at the work out ( probably was the .5h nap prior to work out ). ran 6,5,4,3,2 loops (~230m each ) (5.04,4.04,3.09,2.21,1.26 ), with some 2 min jog in between (included at warm-up down )

Monday Jan 14, 2008 #

running road/trails tempo 18:00 [4] 4.1 km (4:23 / km) +10m 4:20 / km
shoes: Saucony

quick run to the bank trying to beat their closing hour. did that

running road/trails 37:00 [2] 7.0 km (5:17 / km) +45m 5:07 / km
shoes: Saucony

running road/trails warm up/down 19:00 [1] 2.9 km (6:33 / km) +15m 6:23 / km
shoes: Saucony

with Val at the end of my run

gym ex & stretching 5:00 [1]

Sunday Jan 13, 2008 #

Unspecified 2:00:00 [1] *** 5.0 km (24:00 / km) +50m 22:51 / km

more WRE map updates . more time spent there , however only 2 hours to count as activ.

running road/trails warm up/down 18:00 [1] 2.8 km (6:26 / km) +30m 6:06 / km
shoes: Saucony

orienteering 9:00 [2] *** 1.2 km (7:30 / km) +30m 6:40 / km
shoes: Saucony

another portion tested at WRE location

Saturday Jan 12, 2008 #

running road/trails warm up/down 7:00 [1] 1.3 km (5:23 / km) +20m 5:00 / km

orienteering 25:00 [3] **** 3.2 km (7:49 / km) +40m 7:21 / km

testing a potential portion for WRE

Friday Jan 11, 2008 #

Unspecified 40:00 [1] *** 1.5 km (26:40 / km) +25m 24:37 / km
(rest day)

more WRE map updates. can't wait to start test running some legs

gym ex & stretching 8:00 [1]

elliptical trainer 8:00 [1] 0.5 km (16:00 / km)

Thursday Jan 10, 2008 #

Unspecified 45:00 [1] *** 2.0 km (22:30 / km) +30m 20:56 / km
slept:5.5

more updates

running road/trails warm up/down 47:30 [1] 7.7 km (6:10 / km) +25m 6:04 / km
shoes: Nike

running road/trails intervals 18:30 [4] 5.3 km (3:29 / km) +60m 3:18 / km
shoes: Nike

12*440m (in Waterloo park) according to the map. we thought were 400m (93 to 90 ") with 70 sec recov. intens level over 4.5

gym ex & stretching 4:00 [1]

Wednesday Jan 9, 2008 #

Unspecified 45:00 [1] *** 2.0 km (22:30 / km) +30m 20:56 / km

more map updates for WRE

biking (indoor) 19:00 [1]

in the evening after finished drawing the map updates. worth of 6 k

Tuesday Jan 8, 2008 #

Unspecified 30:00 [1] *** 1.0 km (30:00 / km) +30m 26:05 / km

more map updates for WRE. got dark again, as i left work quite late

running road/trails warm up/down 44:30 [1] 5.5 km (8:05 / km)

in Waterloo park

running road/trails intervals 18:30 [4] 5.5 km (3:22 / km) +80m 3:08 / km

6 loops (~900m) (3.12,3.07,3.07,3.02,2.59,2.59) . quite warm tonite outdoor

Monday Jan 7, 2008 #

Unspecified 40:00 [1] *** 2.0 km (20:00 / km) +25m 18:49 / km

start map updating for WRE this afternoon. more time spent there, however it got dark and I had to pack it.this WRE better be good, since another (ex president ) of OOA resigned , maybe because of this event.

C • unspecified 2

biking (indoor) 22:00 [1]
(rest day)

in the evening worth of 8 k

Sunday Jan 6, 2008 #

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

for Thomass in Toronto

orienteering race 57:00 [4] *** 8.0 km (7:08 / km) +240m 6:12 / km
shoes: Olway

Thomass in Toronto. good course in Morningside( lots of options ). end up passing Martin after last control , for a win. Laszlo missed one near second box, at that time i was just behind him. a good run for my money.
i think was my 13th Thomass win (at least ) ( i did not really keep track of placing for 3-4 events early on ( '99, &2000 ) when i arrived in Canada

Saturday Jan 5, 2008 #

x-country skiing 2:11:00 [1] 17.0 km (7:42 / km) +250m 7:11 / km

classic in Schneider woods. explored about 40 min in the southern side. the entire area is very nice . sometimes the intens level was 2

gym ex & stretching 4:00 [1]

Friday Jan 4, 2008 #

x-country skiing 40:00 [1] 7.0 km (5:43 / km) +20m 5:38 / km

at Schneider . again half of the time was dark. but good conditions. too bad with the warmer temp. starting tommorow

running road/trails warm up/down 22:00 [1] 3.5 km (6:17 / km) +15m 6:09 / km
shoes: Saucony

after ski

Thursday Jan 3, 2008 #

running road/trails 55:00 [1] 9.5 km (5:47 / km)
shoes: Saucony

warm/up/down and between intervals

running road/trails intervals (indoor track) 20:00 [4] 5.5 km (3:38 / km)
shoes: Nike

6*3min+half a lap (~910/920m)

gym ex & stretching 4:00 [1]

Wednesday Jan 2, 2008 #

x-country skiing 47:00 [2] 8.5 km (5:32 / km) +60m 5:20 / km

classic/skating 70/30 %. good conditions at HF but cold today, and not enough time after work.

gym ex & stretching 10:00 [1]

Tuesday Jan 1, 2008 #

running road/trails 1:30:00 [1] 14.0 km (6:26 / km) +50m 6:19 / km
shoes: salomon

in King City in about 2-3 inches of fresh snow

gym ex & stretching 10:00 [1]
weight:65.8kg

not bad weight first day this year

Unspecified 8:00 [1]

snowshovelling when got home. some more skiing to come next few days

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