Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Mar 31, 2008:

	activity	#	time	miles		km		+m
	running road/trails	14	10:36:00	77.05	(8:15)	124.0	(5:08)	655
	Unspecified	11	10:06:00	27.22		43.8		470
	x-country skiing	8	7:29:00	60.09	(7:28)	96.7	(4:39)	490
	biking	5	3:34:00
	orienteering	2	1:09:00	5.9	(11:41)	9.5	(7:16)	180
	elliptical trainer	4	1:07:00	2.8		4.5
	gym ex & stretching	14	1:06:00
	Total	30	35:07:00	173.05		278.5		1795
averages - sleep:7

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Monday Mar 31, 2008 #

running road/trails 26:00 [1] 4.0 km (6:30 / km) +15m 6:23 / km

easy run on ankle deep snow ( or so.. what is left )

gym ex & stretching 4:00 [1]

Note
(rest day)

Another "heavy " month (for my standards ). four month in a row with over 30 h...hmmm

Sunday Mar 30, 2008 #

running road/trails warm up/down 15:00 [1] 2.5 km (6:00 / km) +15m 5:50 / km

orienteering race 45:00 [4] 6.5 km (6:55 / km) +120m 6:20 / km

right time and distance to be filled later.( length 2, 2.5 and 2 K )
Eliminator ( i know i made top 8 but don't know final results yet ). tough run. good competition there. I end up probably 3rd overall. couple of races with some ..hmm...course setting, missing the first thomass in purpose, and ..oh well. congrats to winners.

last loop have for a zero handicap had a 400 m extra ( for a 2 k course) ..way to much for only one control (20 %)!!

C • on purpose... 11

Unspecified 40:00 [1] 3.0 km (13:20 / km)

some more mapping in Cambridge

Saturday Mar 29, 2008 #

running road/trails warm up/down 22:00 [2] 4.0 km (5:30 / km) +10m 5:26 / km
(rest day) shoes: Saucony

have to consider a rest day when i worked over 10 h today (plus 2 h driving back and forth)..oh well. tommorow is the "eliminator"

gym ex & stretching 4:00 [1]

Friday Mar 28, 2008 #

running road/trails warm up/down 32:00 [2] 5.5 km (5:49 / km) +25m 5:41 / km
shoes: Saucony

to and from the bank

running road/trails tempo 16:00 [4] 4.0 km (4:00 / km) +10m 3:57 / km
shoes: Saucony

4*4 (~ 1k each)

biking (indoor) 16:00 [1]

worth of 6 k , while reading some more

Thursday Mar 27, 2008 #

elliptical trainer 16:00 [1] 1.5 km (10:40 / km)
(rest day)

arrived home too late , and too cold, tired and hungry to do anything more then a "rest day"

gym ex & stretching 5:00 [1]

Wednesday Mar 26, 2008 #

x-country skiing 30:00 [1] 5.0 km (6:00 / km) +35m 5:48 / km

conditions between poor ( where some idiots walked on ski trails) and OK, today in Schneider W

running road/trails 40:00 [2] 7.5 km (5:20 / km) +40m 5:12 / km
shoes: salomon

same like last Saturday

gym ex & stretching 4:00 [1]

Tuesday Mar 25, 2008 #

Unspecified 7:00 [1]

another round of snow required shoveling

running road/trails warm up/down (indoor) 40:00 [1] 6.2 km (6:27 / km)

warm up/down and in between intervals

running road/trails intervals (indoor track) 20:00 [3] 5.8 km (3:27 / km)

2min*10 (~580 to 600 m)

gym ex & stretching 4:00 [1]

Monday Mar 24, 2008 #

Unspecified 1:20:00 [1] 4.0 km (20:00 / km)

In Cambridge for the Urban adv race (april 13 ). ..cold..

Sunday Mar 23, 2008 #

x-country skiing 42:00 [3] 9.0 km (4:40 / km) +40m 4:34 / km

in Schneider W

running road/trails warm up/down 13:00 [1] 2.1 km (6:11 / km) +5m 6:07 / km
shoes: Nike

running road/trails tempo 44:00 [4] 10.4 km (4:14 / km) +100m 4:02 / km
shoes: Nike

with Matt around Schneider W. good effort today

Saturday Mar 22, 2008 #

x-country skiing 1:00:00 [2] 12.0 km (5:00 / km) +65m 4:52 / km

in Schneider woods.. nice day there today and i was able to skate ski more then classic.

running road/trails 36:00 [2] 7.5 km (4:48 / km) +30m 4:42 / km
shoes: Nike

on the road near Schneider , right after ski

Friday Mar 21, 2008 #

x-country skiing 1:07:00 [1] 16.0 km (4:11 / km) +80m 4:05 / km

OK conditions in Bechtel today.. maybe a bit too icy..i had a head ache all day , didn't feel too good, but nice to put some more skiing in march
(16.23,6.07,16.25,5.53,15.42,5.59 ) ( for the ~3.8K&1.5K usual loops)

biking (indoor) 32:00 [1]

worth of 10 k. what a book can to do you.. i wanted to read some more ( in too many house chores for me ) so the only time to fit reading was.. when i sneaked for a little spin.. he.he

Thursday Mar 20, 2008 #

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

left work at 5, got home at 7pm, and with the weather outside.. i start around 9 pm to read some more on "the goal", and while this happened while i ride the old bike, i can log it. book is good -otherwise i would not stay over an hour on that saddle.
worth of 21 k

Wednesday Mar 19, 2008 #

biking (indoor) 30:00 [1]

worth of 9 k, while reading some more

elliptical trainer 20:00 [1]

Tuesday Mar 18, 2008 #

running road/trails tempo 42:00 [2] 7.0 km (6:00 / km) +10m 5:57 / km

in the neighbourhood, on a rainy evening ( but plus 1°)

running road/trails intervals 16:00 [4] 4.5 km (3:33 / km) +100m 3:12 / km

8*intervals -in forest heights (2.03,2.02,2.00,1.59,1.56,1.58,1.56,1.49)

gym ex & stretching 4:00 [1]

Monday Mar 17, 2008 #

biking (indoor) 1:04:00 [1]

worth of 20 k, while reading " the goal". very interesting. long hours at work , so i had to train after 9 pm

Sunday Mar 16, 2008 #

running road/trails 46:00 [3] 9.0 km (5:07 / km) +100m 4:51 / km
shoes: Saucony

just NW of waterloo , on a Paradise Lake loop , w/ Matt, on a sunny but chilly afternoon ( feels like -5°). some running against the wind in the first part was not so pleasant.

running road/trails tempo 30:00 [4] 8.0 km (3:45 / km) +70m 3:36 / km
shoes: Saucony

6*5min somewhere in the middle of the run, w/4' off

running road/trails warm up/down 27:00 [2] 5.0 km (5:24 / km) +20m 5:18 / km
shoes: Saucony

the cool down part. kind of tired

gym ex & stretching 5:00 [1]

Note

Got an email from Portugal. a journalist there spend some great deal of time checking my orienteering activities and asked me for an interview-since I'll go to WMOC in Portugal in July. I feel very good about it and i considered that he deserves some of my time answering to his email (lots of questions , and i am impressed with the information he was able to obtain about me ( WOC participation, championships titles,orienteering in Canada etc..) . he even mentioned Thomass. now we know ---"Thomass rocks !!!". oh.. and Foreigners wins at the adventure raids.. now i have another reason to train. you never now how famous one could be..he..he

C • Cool! 2

Saturday Mar 15, 2008 #

elliptical trainer 11:00 [1] 1.0 km (11:00 / km)

gym ex & stretching 4:00 [1]
(rest day)

Friday Mar 14, 2008 #

gym ex & stretching 4:00 [1]

running road/trails 57:00 [2] 9.0 km (6:20 / km) +30m 6:14 / km

late in the evening run - to the and from the - bank. going there i ran thru soft, ankle deep snow.. took me 32 min, so i choose a less scenic route on the way back ( running on dry streets ) but only 25 min- going in the snow my left knee start acting up, and even if it was a good workout still i need more my knee , then a good workout. it will be hard to train the next few days while lots of snow on the ground, but soft.

Thursday Mar 13, 2008 #

x-country skiing 1:03:00 [1] 12.5 km (5:02 / km) +70m 4:54 / km

in Bechtel . soft snow -since were 2 or 3 ° C tonite.. 2 big loops ( around 19 min each ) ~3.6k/loop, and 3 small loops ( 21.35) plus some more

running road/trails warm up/down 9:00 [1] 1.5 km (6:00 / km) +5m 5:54 / km
shoes: Saucony

after ski

gym ex & stretching 4:00 [1]

Wednesday Mar 12, 2008 #

gym ex & stretching 10:00 [1]
(rest day)

quite tired today after work, and i was planning to go out for a ski evening, but...stayed indoor

elliptical trainer 20:00 [1] 2.0 km (10:00 / km)

while watching some late season hockey

Tuesday Mar 11, 2008 #

running road/trails warm up/down 37:00 [1] 5.5 km (6:44 / km)
shoes: Nike

indoor at the Rec

running road/trails intervals (indoor track) 23:00 [5] 6.5 km (3:32 / km)
shoes: Nike

2 sets of 5,4,3,2 laps (~230m) (4.19,3.10,2.24,1.40 & 3.55,3.11,2.21,1.32 )

Monday Mar 10, 2008 #

Unspecified 15:00 [1]

snowshoveling..yup, enough for a work out

x-country skiing 45:00 [1] 7.0 km (6:26 / km) +20m 6:20 / km

in Schneider , just before 7 pm. with the daylight saving time , actually its nice to have a chance late afternoon for a training

gym ex & stretching 4:00 [1]

Sunday Mar 9, 2008 #

Unspecified 1:50:00 [1] 10.0 km (11:00 / km) +120m 10:23 / km

snowshoeing , braking some trails for today's Thomass, while installing and collecting controls. beautifull but cold day. not so much turn out for the THOMASS Stars , but i hope who did had a good time. Nice to see a brand new orienteer ( Stars just signed him up ) crashing the small but good field, even he did not have snow shoes. ( he only went out understand what a map it is -yesterday on snowy/ stormy day in waterloo park. and today he missed the estimated winning time for thomass by entire ... 2 seconds )

C • Thank You! 4

Saturday Mar 8, 2008 #

Unspecified 1:10:00 [1] 5.5 km (12:44 / km) +60m 12:04 / km

hanging flags in Huron -snowshoes

Unspecified 12:00 [1]

at least 12 min of snowshoveling. I hope will stop overnite so the thomass event can go ahead nice and smooth

Thursday Mar 6, 2008 #

Unspecified 1:04:00 [1] ** 5.8 km (11:02 / km) +70m 10:24 / km

more checking for thomass this sunday. went on snowshoes , and its amazing how yesterday it felt that was lots of snow and did not have the same impression today. hmm . we'll see

x-country skiing tempo 27:00 [4] 7.2 km (3:45 / km) +30m 3:40 / km

classic in the evning in Bechtel. quite fast -skating would be a poor option tonite. maybe intensity was 'almost' at 4

gym ex & stretching 5:00 [1]

Wednesday Mar 5, 2008 #

Unspecified 15:00 [1]

at least 10 min worth of training while cleaning my driveway this morning.
and another minim 5 min in the afternoon

Unspecified 35:00 [1] 3.5 km (10:00 / km) +40m 9:28 / km

more snowshoeing . testing to see how long will take portions of the Thomass this way.

Tuesday Mar 4, 2008 #

gym ex & stretching 5:00 [1]

running road/trails warm up/down 30:00 [1] 4.5 km (6:40 / km) +20m 6:31 / km
shoes: Nike

in waterloo park (includes warm up and in between intervals )

running road/trails intervals 15:00 [4] 4.0 km (3:45 / km) +50m 3:32 / km
shoes: Nike

4 intervals (~990-1000m/w 12-14 m climb) (4.06,3.47,3.45,3.33). cold and windy- alone and happy to finish it since this morning i thought that i am sick again (cold)

Monday Mar 3, 2008 #

Unspecified 1:54:00 [2] 8.5 km (13:25 / km) +120m 12:32 / km

snowshoeing on wetsnow(drizzling) at Huron NA. felt good and its gonna be fun this Sunday

C • Snowshoeing 3

Sunday Mar 2, 2008 #

x-country skiing 1:14:00 [2] 17.4 km (4:15 / km) +90m 4:09 / km
max:117 slept:7.0

in Bechtel. 3 big loops, 3 small (15.32,16.06,16.50,6.05,6.11,6.33) plus some more

x-country skiing 41:00 [3] 10.6 km (3:52 / km) +60m 3:46 / km
ahr:128 max:137

pick-up the pace for 2 loops (2 big~3.8k, 2 small ~1.5k) (14.55,14.54,5.31,5.34 )

Unspecified 40:00 [1] 3.5 km (11:26 / km) +60m 10:32 / km

some running, some hiking on a big snow, few minutes of map updates..for next week thomass

orienteering 24:00 [3] * 3.0 km (8:00 / km) +60m 7:16 / km

for me was simple ..test ran maybe the sprint for next week

Saturday Mar 1, 2008 #

Unspecified 4:00 [1]
(rest day)

more snow in driveway need it attention.

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