Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending May 31, 2008:

	activity	#	time	miles		km		+m
	running road/trails	21	13:23:00	92.16	(8:43)	148.32	(5:25)	1095
	orienteering	11	9:11:00	48.28		77.7		1595
	gym ex & stretching	6	24:00
	Total	24	22:58:00	140.44		226.02		2690
averages - sleep:5.9

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Thursday May 29, 2008 #

running road/trails warm up/down 37:00 [2] 6.5 km (5:42 / km) +40m 5:31 / km
shoes: Nike

running road/trails intervals 18:00 [5] 5.5 km (3:16 / km) +50m 3:08 / km
shoes: Nike

2 sets of 4,3,2 min w/60 off in Bechtel..maybe pace was just between 4&5

gym ex & stretching 4:00 [1]

Wednesday May 28, 2008 #

running road/trails warm up/down 11:00 [1] 1.5 km (7:20 / km) +15m 6:59 / km
shoes: Saucony

orienteering 30:00 [2] ** 5.5 km (5:27 / km) +45m 5:14 / km
shoes: Saucony

Stars wednesday training in Bechtel

Tuesday May 27, 2008 #

running road/trails warm up/down 20:00 [2] 3.5 km (5:43 / km) +15m 5:36 / km
shoes: Nike

had to go to the club presidents (KW minor sports) bbq ..so not enough time for more

Monday May 26, 2008 #

running road/trails warm up/down 12:00 [1] 1.5 km (8:00 / km) +25m 7:23 / km
shoes: Olway

at the US trials -long

orienteering race 1:41:00 [4] **** 15.0 km (6:44 / km) +500m 5:46 / km
ahr:148 max:157 shoes: Olway

a pretty good course for US long trials ( some legs with good route choice , lots of climb, maybe too much rock on the ground ). a good preparation for WOC long where I am an alternate. started quite good, fastest split to the first (its been a while since last time happend ) and another fastest split early in the race , however going to 6 i went too "technical", misjudged the distance and the climb on a rocky steep hill , and end up with a 4-43.0 min error, added another 75 sec 2 controls later, then a route choice with extra climb , and I make it even longer for another 3-4 minutes over the fastest split, got me in a position that i was not very powerfull on the last part. Managed several good legs( very good splits ) on the second half. but end up about 10 min. behind Eric. A pretty good blister on one of my right toes spoiled the day. started with a blister on the left heel, and adding another one to the other foot, made me skip the cool down. during the race on that poor route choice I was thinking "how fast/good would be this in CZE?". an OK race race overall, so still room for improvement and 'climbing' towards this year major races.

Blue Long - Splits

Sunday May 25, 2008 #

running road/trails warm up/down 25:00 [1] 3.0 km (8:20 / km) +30m 7:56 / km
slept:8.0 shoes: ice bugs

before and after middle event

orienteering race 35:00 [4] ***** 6.5 km (5:23 / km) +180m 4:44 / km
max:147 shoes: ice bugs

after a pretty good nite sleep, i was just about OK for a middle race. a thicker first part did not let me go to hard , and I felt in 3-4 occasions that map was not at 1:10000 but a bit higher( maybe because of low visibility, andtechnical terrain. i had several 10-15 sec not right on, I start moving faster on the second half, but again had to slow and search for first control after crossing the river. end but like 160 sec behind Wil S.-on 4th spot. a pretty good race, on an improving curve.

Blue Middle - Splits

Saturday May 24, 2008 #

Event: US Team Trials

running road/trails warm up/down 22:00 [2] 3.0 km (7:20 / km) +150m 5:52 / km
shoes: Nike

after a short nite, and a long drive to Allentown PA , run the WRE in the afternoon..long uphill walk/run and just couple of minutes of cool down

orienteering race 21:00 [5] *** 4.0 km (5:15 / km) +85m 4:45 / km
ahr:160 slept:3.5 shoes: Nike

nice area , fast pace on a nice map, able to push quite good , managed to even skip a control and end up disq. fitness is there , now should step up a notch, in other aspects too. to bad i've got no points, but there should be more WRE races this year

Thursday May 22, 2008 #

running road/trails warm up/down 42:00 [2] 7.0 km (6:00 / km) +50m 5:48 / km
shoes: ice bugs

running road/trails intervals 18:00 [4] 5.0 km (3:36 / km) +60m 3:24 / km
shoes: ice bugs

7*2.30 min ( last 30 sec up a notch )

managed to get a small blister on the left heel.

Wednesday May 21, 2008 #

running road/trails 43:00 [1] 7.0 km (6:09 / km) +50m 5:56 / km
shoes: Saucony

installing some ribbons then running with some Stars at wednesday training

gym ex & stretching warm up/down 4:00 [1]

Tuesday May 20, 2008 #

running road/trails warm up/down 36:30 [2] 6.5 km (5:37 / km) +40m 5:27 / km
shoes: Nike

running road/trails 14:00 [1] 1.5 km (9:20 / km)
shoes: Nike

in between intervals

running road/trails intervals (track) 14:30 [4] 3.0 km (4:50 / km)
shoes: Nike

15*300 meters ( between 60 to 58" majority of them ) , last few between 56 to 52''.. smooth

gym ex & stretching 4:00 [1]

Monday May 19, 2008 #

running road/trails 41:00 [2] 7.5 km (5:28 / km) +50m 5:17 / km
shoes: Nike

recovery run on a 'chilly' Victoria day

Sunday May 18, 2008 #

running road/trails warm up/down 15:00 [2] 2.0 mi (7:30 / mi) +35m 7:07 / mi
slept:7.5 shoes: Olway

warm up before long race ( no warm down today.. just lazy ..actually done some walking visiting in Ottawa later in the afternoon.

orienteering race 1:31:00 [4] *** 13.0 km (7:00 / km) +250m 6:23 / km
shoes: Olway

long dist race at the trials.. end up in ... of course four place..a bad start ( didnt' understood much about the map, so got caught at first by Mike S.) had a good speed for a little while, till i dropped behind Mike and half way towards 4, i decided to put another small ..longish route, and never saw him again..pick up the pace after 5 but couple of minor mistakes kept me behind.. not bad for a first timer on that map..
now its time to some tunning and training.. good thing that WRE event and the winter and spring adv races that i organized are over.. some time for myself should make a difference this summer.

end up third overall ( combined time at NCOF ) behind Mike and Wil.. not bad for an old men, but not stellar either..he..he

C • Congratulations! 4

Saturday May 17, 2008 #

Event: National Capital Orienteering Festival

running road/trails warm up/down 25:00 [1] 3.5 km (7:09 / km) +40m 6:45 / km
shoes: ice bugs

prior/after races at the team trails ( combined middle + sprint)..

Note
slept:4.5

long trip to Ottawa but finally made it with about 45 min to spare.. a broken muffler extended the trip by 1 hour since i had to stop in Kingston and replace it.. funny thing, I work in testing exhaust systems, and I replaced ( in 3 cars) lots since i work there

orienteering race 31:00 [4] **** 4.5 km (6:53 / km) +125m 6:03 / km
ahr:148 max:173 shoes: ice bugs

middle dist.. an OK race ( no major mistakes, just a safe one) end up 4th like 100 sec or so behind Mike S.. good stuff i was just ahead of hammer ( he is dangerous even with one leg only ). somehow satisfied.. bad thing my left calf hurt a lot after the race..hmmm

orienteering race 14:00 [5] *** 2.5 km (5:36 / km) +70m 4:55 / km
shoes: ice bugs

the sprint race at the trials .. could not get a clean start (like 20 sec bobble ).. left calf , plus some caution , and i end up in 4th again ( if i do not include Magnus H.here )..OK , except too far behind Patrick

Thursday May 15, 2008 #

running road/trails warm up/down 16:00 [1] 2.5 km (6:24 / km) +10m 6:16 / km
shoes: Saucony

Wednesday May 14, 2008 #

orienteering 25:00 [1] 3.5 km (7:09 / km) +50m 6:40 / km

easy run at Stars training in Huron

Tuesday May 13, 2008 #

running road/trails warm up/down 36:00 [1] 6.0 km (6:00 / km) +25m 5:53 / km
shoes: Nike

running road/trails intervals (track) 10:00 [4] 3.0 km (3:20 / km)
shoes: Nike

10* 1 min (~300 m each, except last ~350m)

Monday May 12, 2008 #

running road/trails 47:00 [1] 8.5 km (5:32 / km) +20m 5:28 / km
shoes: Nike

to and from the bank

Sunday May 11, 2008 #

Event: Stars Spring WRE

orienteering 1:00:00 [1] 7.5 km (8:00 / km) +80m 7:36 / km
shoes: Saucony

installing (mostly) and collecting controls for todays WRE.. nice..now its time for some rest.

C • So...?? 4

Saturday May 10, 2008 #

orienteering 40:00 [1] ** 5.5 km (7:16 / km) +50m 6:57 / km
shoes: Saucony

installed controls for training (a round 1 pm ) and then a nite session with my new head lamp(around 8.45 pm) , installing stands for tommorow WRE (like half of controls )..only counted when running..nice to have a nite session .

orienteering 40:00 [1]

Friday May 9, 2008 #

running road/trails warm up/down 36:00 [2] 6.5 km (5:32 / km) +15m 5:29 / km
shoes: Saucony

happy to fit a training before midnite ( actually after 10.30pm went out )

running road/trails intervals 10:00 [4] 2.8 km (3:34 / km) +70m 3:10 / km
shoes: Saucony

5*the hill in neighbourhood (1.59,1.53,1.51,1.52,1.43)

Tuesday May 6, 2008 #

running road/trails warm up/down 25:30 [1] 4.0 km (6:23 / km)
shoes: Nike

late in the evening

running road/trails intervals (track) 10:30 [5] 3.0 km (3:30 / km)
shoes: Nike

3.36,3.34,3.26 for each k. not enough time in the day

Sunday May 4, 2008 #

running road/trails warm up/down 38:30 [1] 6.4 km (6:01 / km) +35m 5:51 / km
shoes: Saucony

running road/trails tempo 54:30 [4] 12.6 km (4:20 / km) +100m 4:10 / km
shoes: Saucony

3 * 1 loop in the neighbourhood (18.33/w avg 137, 17.57/w148, 18.07/w150 ) with 2.5min jog in between

Saturday May 3, 2008 #

running road/trails warm up/down 19:00 [1] 3.0 km (6:20 / km) +30m 6:02 / km

orienteering 31:00 [3] 4.7 km (6:36 / km) +70m 6:08 / km

A.M. test run , again another portion of WRE ( men's course )..wet again. nice again

running road/trails warm up/down 24:00 [2] 4.0 km (6:00 / km)

running road/trails tempo (track) 12:00 [5] 3.3 km (3:38 / km)

PM..Cooper test on the track. still raining (3.40,3.42,3.35 and the rest )

gym ex & stretching 4:00 [1]

Friday May 2, 2008 #

running road/trails warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: ice bugs

orienteering 32:00 [3] *** 5.5 km (5:49 / km) +90m 5:23 / km
shoes: ice bugs

test ran tonite the women WRE course. drizlling , but nice out there

gym ex & stretching 4:00 [1]

Thursday May 1, 2008 #

gym ex & stretching 4:00 [1]

running road/trails warm up/down 35:00 [1] 6.0 km (5:50 / km) +40m 5:39 / km
shoes: Saucony

in Bechtel

running road/trails intervals 25:00 [4] 6.5 km (3:51 / km) +100m 3:34 / km
shoes: Saucony

8* small loops ..3.14,3.10,3.04,2.59,2.59,3.07,3.11,3.19.. felt just fine ..which is good.

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