Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Jul 31, 2008:

	activity	#	time	miles		km		+m
	running road/trails	24	13:46:00	97.43	(8:29)	156.8	(5:16)	1190
	orienteering	14	12:14:00	59.78		96.2		2385	42 /	48c	87%
	gym ex & stretching	14	1:00:00
	Unspecified	1	7:00	0.31	(22:32)	0.5	(14:00)	80
	Total	28	27:07:00	157.52		253.5		3655	42 /	48c	87%
averages - sleep:6.1

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Thursday Jul 31, 2008 #

running road/trails warm up/down 48:00 [1] 8.2 km (5:51 / km) +60m 5:39 / km
shoes: Nike

running road/trails intervals (track) 20:00 [4] 5.8 km (3:27 / km)
shoes: Nike

2 sets*10*1min "On" (~280m ave 1st set, and ~300m ave 2nd set)

gym ex & stretching 4:00 [1]

Wednesday Jul 30, 2008 #

running road/trails 51:00 [2] 9.0 km (5:40 / km) +20m 5:36 / km
shoes: Saucony

to and from the bank

gym ex & stretching 5:00 [1]

Tuesday Jul 29, 2008 #

running road/trails 31:00 [1] 5.0 km (6:12 / km) +30m 6:01 / km

like 14 min warm up , like 15 min in between intervals, and 2 min cool down

running road/trails intervals (track) 13:00 [4] 4.0 km (3:15 / km)

16*250 m ( between 51 to 47")

gym ex & stretching 4:00 [1]

Monday Jul 28, 2008 #

running road/trails 27:00 [1] 4.5 km (6:00 / km) +25m 5:50 / km
shoes: salomon

gym ex & stretching 4:00 [1]

Sunday Jul 27, 2008 #

running road/trails 1:25:00 [3] 17.0 km (5:00 / km) +100m 4:51 / km
shoes: Nike

w/Laszlo to Monarch woods and resurection

running road/trails intervals (track) 7:00 [5] 2.0 km (3:30 / km)
shoes: Nike

2*1000 m at the track (3.29,3.27)

Saturday Jul 26, 2008 #

running road/trails 48:00 [2] 8.5 km (5:39 / km) +40m 5:31 / km
shoes: Saucony

running road/trails intervals 20:00 [4] 5.5 km (3:38 / km) +50m 3:29 / km
ahr:153 max:165 shoes: Saucony

5*4 min towards monarch woods with HR ave(145,152,157,155,156)

Friday Jul 25, 2008 #

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

Thursday Jul 24, 2008 #

running road/trails warm up/down 49:00 [2] 9.2 km (5:20 / km) +90m 5:05 / km
shoes: salomon

in Bechtel

running road/trails tempo 31:00 [3] 7.8 km (3:58 / km) +100m 3:44 / km
shoes: salomon

4*figure 8 loop/w 2 min in between (8.06,7.52,7.34,7.23)

gym ex & stretching 4:00 [1]

Wednesday Jul 23, 2008 #

running road/trails 27:00 [1] 4.5 km (6:00 / km) +20m 5:52 / km
shoes: Nike

Tuesday Jul 22, 2008 #

running road/trails 37:00 [2] 7.5 km (4:56 / km) +40m 4:48 / km
shoes: Nike

woke early today -part of the jet lag and went for a run, after a long trip from Olomouc-Vienna

running road/trails warm up/down 32:00 [2] 5.5 km (5:49 / km) +30m 5:40 / km
shoes: Nike

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

10*1 min cut it short due to torential rain

gym ex & stretching 4:00 [1]

Monday Jul 21, 2008 #

running road/trails 21:00 [2] 3.0 km (7:00 / km) +15m 6:50 / km
shoes: Nike

morning run prior to departure from Olomouc

gym ex & stretching 4:00 [1]

Sunday Jul 20, 2008 #

orienteering 53:00 [2] ***
shoes: ice bugs

used 16+37 min as a warm up/down doing some good training between the relays.dist./climb later

orienteering 52:00 [4] ****
shoes: ice bugs

went on the mens L course for 52 min.dist/climb later

Saturday Jul 19, 2008 #

running road/trails warm up/down 11:00 [1] 1.8 km (6:07 / km) +10m 5:57 / km
(rest day) shoes: ice bugs

in the long final area

orienteering 17:00 [2] ***** 2.2 km (7:44 / km) +35m 7:09 / km
shoes: ice bugs

did the first part of the spectator races, as in a "rest day" since i might have to run on the relay tommorow, and that was wise to "not over do it".watched the long final today..i've seen waaay better courses.. good for Hubman for finally getting a gold

Friday Jul 18, 2008 #

running road/trails warm up/down 18:00 [1] 3.0 km (6:00 / km) +15m 5:51 / km
shoes: ice bugs

orienteering 1:01:00 [3] **** 9.0 km (6:47 / km) +360m 5:39 / km
shoes: ice bugs

used today spectator race as a training ( course was listed at 7.3 k but i think i ran at least 9k). started well , then slight deviation at 3-30 sec , then a short hesitation right before control 5-another 15 sec..before 6 got stuck in green-my fault 15 sec.another slightly longer route(safer- but not need it ) at 11-add 15 sec.overshot 13 by 30 sec. took a road on the long leg to 15 ( 45 sec probably ), then 30 sec on the green at 18, and everything topped with over 2 min at 3rd last control..pace was around 3.5 probably, so today will recorded at 3. nice to run without any pressure..i should do that more often

Thursday Jul 17, 2008 #

orienteering warm up/down 12:00 [1] *** 1.0 km (12:00 / km) +40m 10:00 / km
slept:6.5 shoes: Olway

warm up for the middle qualif

orienteering race 38:00 [5] ***** 6.0 km (6:20 / km) +130m 5:43 / km
spiked:18/20c shoes: Olway

started.. well not so good, probably wanted to do way better, i just took a wrong/deviated route choice , and near control one i spend about 3 minutes really searching for it.. got passed by 2 competitors there..not what one really wanted on a half an hour set course. i started too early too ( the second one )..after that managed to get orienteering in my head and despite rolling over my weak/rite ankle before 2 i managed to not care anymore about it.. have a good run , except a small mistake later in the course ( one minute ) and somehow a slowish uphill end of the course.. being 6 minutes out of the final, after losing 5 min at first control is not so bad, actually had a level 5 ( for about 80% of the race ).. super nice watching the finals later in the day(with Thierry playing.."oops i did it again" type of things ).. he won.. AGAIN.. he is soooo good. anyway we end up back home after 9 pm ( we left before 7 am )

running road/trails 24:00 [1] 4.0 km (6:00 / km) +40m 5:43 / km
shoes: ice bugs

cool down in the forest right before the finals, when weather got better

Wednesday Jul 16, 2008 #

running road/trails warm up/down 6:00 [1] 1.0 km (6:00 / km) +20m 5:27 / km
shoes: ice bugs

orienteering 17:00 [1] **** 2.0 km (8:30 / km) +60m 7:23 / km
shoes: ice bugs

middle model training @ Anenska Hut today went quite well. the little map was waaay more accurate then the other middle relevant maps we went to.

gym ex & stretching 4:00 [1]

Note

found 2 (two) ticks.. even forgot how they look like

C • Ticks 2

Tuesday Jul 15, 2008 #

running road/trails warm up/down 15:00 [1] 2.5 km (6:00 / km) +20m 5:46 / km
shoes: ice bugs

orienteering race 1:29:00 [4] **** 14.0 km (6:21 / km) +420m 5:32 / km
slept:7.0 shoes: ice bugs

WOC long qualify started out all right but then my course ( which is good , but just too..) took us up and down for (me) almost half an hour ( about 2.5-3 k with like 200m climb ).. very steep, and also i should blame myself for not choosing an down and up (instead of staying on a steep slope)..i even missed on that green like 3.30 just near control..and from the road bellow you could see it . oh well..maybe not fast enough in few other places..overall i cannot complain that was too bad..just that start threw my off. however i end up near the bottom of men A heat far away from any qualif hopes.. some much need it rest is due now

Note

looking thru my course, and analyzing , i think i was slow ( hesitating )about 4 min, and i can add up mistake like another 9-10 min, so today at my best i could be around 75 min, still few minutes out of the final. not enough good competitions in NA where to see your real value. and its not like i'm gonna win a major elite event in the future to have a real goal.

probably middle is a place where i could hope in having a good race at future events.. probably half in hour is not so hard to be able to..

Monday Jul 14, 2008 #

orienteering 20:00 [3] **** 3.0 km (6:40 / km) +40m 6:15 / km
shoes: ice bugs

middle model training - in the morning

running road/trails warm up/down 9:00 [1] 1.5 km (6:00 / km) +10m 5:48 / km
shoes: ice bugs

in the afternoon, after a 20 min nap at noon

Unspecified warm up/down 7:00 [1] *** 0.5 km (14:00 / km) +80m 7:47 / km
shoes: ice bugs

walking up hill, during afternoon training..

orienteering 12:00 [2] *** 1.5 km (8:00 / km) +10m 7:45 / km
slept:7.0 shoes: ice bugs

long model

gym ex & stretching 4:00 [1]

Sunday Jul 13, 2008 #

orienteering 20:00 [3] *** 3.0 km (6:40 / km)
shoes: ice bugs

did a training model for the long..went quite nice..except the little tiny bugs, that look like ticks , but luckly they are not, they stay with you when you run and kind of bothered me

orienteering 21:00 [1] *** 2.5 km (8:24 / km)
shoes: ice bugs

took it a bit easier on the second part, reading more the mapping style etc..

gym ex & stretching 4:00 [1]

Saturday Jul 12, 2008 #

running road/trails warm up/down 10:00 [1] 1.5 km (6:40 / km) +25m 6:09 / km
shoes: Olway

orienteering 53:00 [2] *** 5.5 km (9:38 / km) +200m 8:09 / km
shoes: Olway

another frustrating training model today..map slightly better, but still interpretation (vegetation) and details suffered.one issue was probably that there were no controls out there. got to find a way to get this thing going

Friday Jul 11, 2008 #

running road/trails warm up/down 10:00 [1] 1.5 km (6:40 / km) +30m 6:04 / km
slept:2.0 shoes: Olway

orienteering 27:00 [1] *** 2.5 km (10:48 / km) +175m 8:00 / km
shoes: Olway

quite crappy our training map for middle relevant terrain..made it short..for sure it will be better next week.

Thursday Jul 10, 2008 #

Event: WOC 2008

Note
(rest day)

travel and work day..started with a 220 km (or 3.5 h) trip to Sttutgart, then work for almost 5 and then 250k (and another 250km)..sometimes even in Germany the highways could be a small nightmare. a delayed flight (by 4h) put me in Bratislava around 12.30 am(friday), and after 2 busses and couple of naps end up at 8 am at our accomodation..nice to be in the "village" again

Wednesday Jul 9, 2008 #

running road/trails 49:00 [3] 10.0 km (4:54 / km) +140m 4:35 / km
slept:8.0 shoes: Nike

added another 45 min nap in the afternoon after work, here in Germany, and headed out in the forest near Bexbach..quite scenic trail route(part of "nordic walking club " here in the little town ).able to put a bit of an effort there today..quite pleased

gym ex & stretching 4:00 [1]

Tuesday Jul 8, 2008 #

running road/trails warm up/down 28:00 [2] 4.5 km (6:13 / km) +80m 5:43 / km
shoes: Nike

after work , and a short nap

running road/trails intervals 12:00 [5] 3.5 km (3:26 / km) +70m 3:07 / km
shoes: Nike

on trails, forest near Bexbach..12 *1 min, w/30 sec jog in between

Monday Jul 7, 2008 #

running road/trails 22:00 [2] 3.5 km (6:17 / km) +100m 5:30 / km
slept:6.5 shoes: Nike

in Germany, after work..big hills here

gym ex & stretching 4:00 [1]

Sunday Jul 6, 2008 #

Note
slept:3.5 (rest day)

travel day..after slepping like 75 min, woke up at 3.30 am and started a long travel day..lisbon-brussels-frankfurt-neunkirchen (where i'll work the next few days before heading to Czech R for the big WOC.. i was able to nap another 2 hours * combined from 4 try outs ..duuh..sleppy now

Saturday Jul 5, 2008 #

running road/trails warm up/down 22:00 [1] 3.5 km (6:17 / km)

warm up before long final, and later_later , cool down on Pedrogao beach

orienteering race 1:12:00 [5] ***** 13.0 km (5:32 / km) +340m 4:54 / km
spiked:24/28c slept:7.0 shoes: ice bugs

longfinal @ WMOC.. started very good ( and quite fast ), but about 15 min into the race we came out on some semiopen terrain/dark green very detailed as well and at 6 I just did not look left ( control was within5-6 m) end up spending another 90 sec or so there. from 8 to 10 added almost 2 min -in 3 controls just like playing pool ( 2*45 sec pus another 20 sec or so )..added one more 45 sec error at 16 but delivered a very high pace to the end of the race. it porbably helped since for few controls was another competitor around.. it turned out that he probably passed me a around half way..anyway.. like 8.30 behind Alan Mogensen - in 10th position but just 3.30 out from bronze..one of the best races ( considering the high technicality of the map/terrain and pace) i had in years..Alan won by about 3 min.. sveral other former Nat team members up there..quite pleased with my performance in Portugal ( in the finals-where it did matter ).. my best at WMOC..4 years ago i was 11th , and 2 years ago 23 from a just OK performance

C • Congrats! 4

Friday Jul 4, 2008 #

Note
slept:7.0 (rest day)

long tourist day. visiting Lisbon, and a quick run thru Sintra. One of the best vacation ever..so many things in such a short time. LG

Thursday Jul 3, 2008 #

running road/trails warm up/down 15:00 [1] 2.5 km (6:00 / km) +10m 5:53 / km
shoes: ice bugs

orienteering race 58:00 [4] **** 12.0 km (4:50 / km) +250m 4:23 / km
shoes: ice bugs

long qual 2..started good today, and kept a decent pace thru the entire course..kept focus on route choices and directions (way better then yesterday)..however near the end a missing green-on the map near a control made me loose like 80-90 sec ( on descriptions was listed as hilltop in green-but no green on the map there..very similar feature like 50-80 m far away so i got confused etc..last 3 controls (except very last) i lost another 1-45/2.00 found 4 other controls instead of mine 3. fun anyway , not getting nervous just gambleing a bit, to see what can happen.. definitely need focus all the way on saturday. good feeling knowing you mdae some bobbles near the ned , but sure about qualif regardless..yeah but this is masters not the real WOC..at least i have the feeling that some people have at the real WOC. end up 10th today , but probably i will start around 25-26 from the end so need some better race on saturday if to hope for a good result. a good fun week here, lots of fun ( beside races, the ocean, views and castles , history etc.. nice...

C • long final 3

Wednesday Jul 2, 2008 #

running road/trails warm up/down 18:00 [1] 2.5 km (7:12 / km)
shoes: ice bugs

orienteering race 1:04:00 [4] **** 12.0 km (5:20 / km) +275m 4:47 / km
shoes: ice bugs

long qual 1.( the course was 9.5 k but i imagine that i ran a bit longer ) started pretty good , but after 3 controls switched to a next gear and then 1 longer route choice ( 30 sec extra), plus a superficial map reading towards 5 added maybe 50 sec.. on a long route 6 to 7 after half leg i read less and less put a 2 min longer route plus a 70-80 sec stop and relocate ( the longest in years )..slowed down a bit , add only another mistake of about 3 min at a later control, but end up 12 min behind winner
on the 15th spot. lesson learned today- i am not that bad physically but need a clean race for top 4-5. another try tommorow. had a short interview with a finish speaker at the end of my race.. happy about that. not so happy with my performance today. quite a head ache later in the afternoon

C • good luck in your nexy quali! 2

Tuesday Jul 1, 2008 #

orienteering 28:00 [2] *** 4.0 km (7:00 / km)
shoes: Olway

Burinhosa map.. either an old map, or the mapmaker has a problem with interpreting the green...easy flow, but legs felt heavy

gym ex & stretching 6:00 [1]

orienteering 20:00 [2] **** 3.0 km (6:40 / km) +50m 6:09 / km
shoes: Nike

decided to run also on the facho map..quite warm at noon here in Portugal.. need some more rest before the next events

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