Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Aug 31, 2008:

	activity	#	time	miles		km		+m
	running road/trails	24	15:49:00	113.09	(8:23)	182.0	(5:13)	1345
	Unspecified	8	4:16:00	9.32		15.0		300
	orienteering	6	3:29:00	14.6	(14:19)	23.5	(8:54)	620
	biking	1	23:00
	gym ex & stretching	4	19:00
	elliptical trainer	1	12:00	0.93	(12:52)	1.5	(8:00)
	Total	27	24:28:00	137.94		222.0		2265
averages - sleep:6.8

2:07

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Sunday Aug 31, 2008 #

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

at Wasaga

running road/trails 54:00 [4] 12.0 km (4:30 / km) +180m 4:11 / km
shoes: ice bugs

nice run with Laszlo's Garmin..damn watch - made me run a bit harder then my goal. nice park..maybe a mapping project should be in plan there.

gym ex & stretching 4:00 [1]

Unspecified 25:00 [2]

soccer on the beach.. quite intensive effort..more time spent playing, but intensive effort 25' only

Saturday Aug 30, 2008 #

Unspecified 40:00 [1] 2.0 km (20:00 / km) +10m 19:31 / km
shoes: ice bugs

mapping/map checking at Mansfield

orienteering 10:00 [1] ** 1.5 km (6:40 / km) +50m 5:43 / km
shoes: ice bugs

verifying some stuff for next week

running road/trails 20:00 [2] 3.5 km (5:43 / km)

running barefoot late in the evening at Wasaga Beach.nicee..

Friday Aug 29, 2008 #

running road/trails 33:00 [2] 6.0 km (5:30 / km)
(rest day) shoes: Saucony

Thursday Aug 28, 2008 #

running road/trails 38:00 [2] 6.5 km (5:51 / km) +20m 5:45 / km
shoes: Saucony

running road/trails intervals 20:00 [4] 5.5 km (3:38 / km) +30m 3:32 / km
shoes: Saucony

10* 2 min ( ~550 m ).late in the evening

Wednesday Aug 27, 2008 #

running road/trails 1:03:00 [1] 10.5 km (6:00 / km) +55m 5:51 / km
slept:5.5 shoes: salomon

easy run to and from the bank

Tuesday Aug 26, 2008 #

running road/trails warm up/down 39:30 [2] 6.7 km (5:54 / km) +35m 5:45 / km
shoes: Nike

in Bechtel

running road/trails intervals 18:30 [5] 5.3 km (3:29 / km) +90m 3:13 / km
shoes: Nike

2sets 3*hill loop in Bechtel (3.15,3.06,3.01),(3.01,3.03,3.00).quite happy , since sunday I did a long run in Fundy @ COC

Monday Aug 25, 2008 #

running road/trails 23:00 [2] 3.5 km (6:34 / km) +25m 6:21 / km
shoes: salomon

evening run w/Alin

Sunday Aug 24, 2008 #

running road/trails warm up/down 12:00 [2] 2.0 km (6:00 / km) +25m 5:39 / km
shoes: ice bugs

orienteering race 1:55:00 [4] **** 11.0 km (10:27 / km) +350m 9:01 / km
shoes: ice bugs

long COC.. started with a 2.5 min at first control. map could use some yellow there on the marsh.i was within 30 m probably from control but then turned around and search a bit. quite fast and furious till 10 ( had to see the splits )- and proud of myself. however at 9 i was p*** off because the mapper/course setter could add some more stone walls there etc.. lost like 1 min , but got mad at the way course setting /mapping is treated for a major event..( i shouldn't but then wasn't right and bothered me ), another couple of controls on the blind hill there made me lost huge amount of time guessing what is wrong..last second half i forgot about yesterday approach and i end up 4 Canadian ( duhh ). decent time by Holger and Wil, but i guess everyone else had trouble. great efforts by the maritime people, too bad couple of flaws made it not so nice.
now more time to train for NA, off course after I will organize the Stars Challenge weekend.

Saturday Aug 23, 2008 #

running road/trails 18:00 [1] 3.0 km (6:00 / km) +20m 5:48 / km

for middle dist. at COC - Fundy NB

orienteering race 38:00 [4] **** 4.5 km (8:27 / km) +125m 7:25 / km

had a good old approach for a tough area.. lost 25 sec at the start handling my control description- and there i noticed the course "shape".. took it easy and not really major head aches, maybe couple of 30 sec ..got caught half way by Mike S... end up third ( under 5 min behind Holger ) but second canadian. satisfied

Unspecified 4:00 [1]

another swim attempt after the race

gym ex & stretching 4:00 [1]

Friday Aug 22, 2008 #

running road/trails warm up/down 15:00 [1] 2.0 km (7:30 / km) +20m 7:09 / km
shoes: ice bugs

for the sprint

orienteering race 19:00 [5] *** 3.0 km (6:20 / km) +40m 5:56 / km
shoes: ice bugs

COC sprint.. another one were i was disq. (like the 5th time in sprint in the last 2 years).. mispunched 2nd. quite good otherwise,i was ready for a bronze. oh well !!

Unspecified 4:00 [1]

swimming at the pool, with heated water from the Atlantic. nice

Thursday Aug 21, 2008 #

Event: Canadian Orienteering Championships 2008

running road/trails warm up/down 12:00 [1] 1.5 km (8:00 / km) +20m 7:30 / km

at hopewell rocs in the evening

Tuesday Aug 19, 2008 #

running road/trails 26:25 [2] 4.5 km (5:52 / km) +20m 5:45 / km
shoes: Nike

running road/trails intervals (track) 4:35 [5] 1.5 km (3:03 / km)
shoes: Nike

5*300m (58,56,52,53,52) w/Alin. he did the last 3 only

Monday Aug 18, 2008 #

running road/trails warm up/down 18:00 [1] 3.0 km (6:00 / km)
shoes: salomon

started under "almost" rain, and then under torential rain. felt good

running road/trails intervals 7:00 [4] 2.0 km (3:30 / km)
shoes: salomon

7*1 min w/Alin

Sunday Aug 17, 2008 #

Unspecified 50:00 [1] *** 3.5 km (14:17 / km) +100m 12:30 / km
shoes: ice bugs

map checking/updates at Mansfield

orienteering 12:00 [1] 1.5 km (8:00 / km) +30m 7:16 / km
shoes: ice bugs

Unspecified 4:00 [1]

swimming at Wasaga B, after the morning session

Saturday Aug 16, 2008 #

running road/trails 15:00 [1] 2.0 km (7:30 / km) +50m 6:40 / km
shoes: ice bugs

at Mansfield

orienteering 15:00 [2] 2.0 km (7:30 / km) +25m 7:04 / km
slept:5.0 shoes: ice bugs

Unspecified 50:00 [1] *** 3.5 km (14:17 / km) +40m 13:31 / km
shoes: ice bugs

map updates at mansfield

Friday Aug 15, 2008 #

elliptical trainer 12:00 [1] 1.5 km (8:00 / km)
(rest day)

Wednesday Aug 13, 2008 #

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

installed ribons for friday skiers event

Tuesday Aug 12, 2008 #

running road/trails warm up/down 38:00 [1] 6.3 km (6:02 / km) +130m 5:28 / km
shoes: Nike

in Bechtel

running road/trails intervals 16:00 [5] 5.2 km (3:05 / km) +15m 3:02 / km
shoes: Nike

8*2 min ( about a third downhill -rest flat), quite fast. aprox 640-650 m each

Monday Aug 11, 2008 #

running road/trails 50:00 [2] 9.0 km (5:33 / km) +45m 5:25 / km
shoes: Nike

easy run w/Alin to and from the bank

Sunday Aug 10, 2008 #

running road/trails 36:15 [2] 6.6 km (5:30 / km) +50m 5:18 / km
shoes: Saucony

running road/trails tempo 34:45 [4] 8.4 km (4:08 / km) +80m 3:57 / km
slept:10.0 shoes: Saucony

2* neighbourhood loop (17.50,16.55) w/ 5 min in between. had a long nite sleep, not sure why or when it will be the next one

Saturday Aug 9, 2008 #

running road/trails warm up/down 17:00 [1] 2.8 km (6:04 / km) +20m 5:52 / km
shoes: salomon

running road/trails 20:00 [3] 4.2 km (4:46 / km) +40m 4:33 / km
shoes: salomon

one loop under powerline in neighbourhood

Friday Aug 8, 2008 #

running road/trails 42:00 [2] 7.0 km (6:00 / km) +30m 5:52 / km

running road/trails intervals 20:00 [4] 5.0 km (4:00 / km) +40m 3:51 / km

5*4 min w/2 min in between

gym ex & stretching 6:00 [1]

Wednesday Aug 6, 2008 #

running road/trails 30:00 [1] 5.5 km (5:27 / km) +20m 5:21 / km
shoes: salomon

in Technology park w/Kevin planning 2 small courses for a training camp of 50 junior x-skiers. should be nice

Tuesday Aug 5, 2008 #

running road/trails 34:00 [2] 6.5 km (5:14 / km) +20m 5:09 / km
shoes: Saucony

w/Alin around the neighbourhood

running road/trails tempo 16:00 [4] 4.0 km (4:00 / km) +40m 3:49 / km
shoes: Saucony

4*4 min w/2 easy.. intensity ? close to 4. lite headache for the whole afternoon into evening

Monday Aug 4, 2008 #

running road/trails 25:00 [1] 4.0 km (6:15 / km) +40m 5:57 / km
shoes: salomon

biking (indoor) 23:00 [1]

worth of 7k while looking at some older maps

gym ex & stretching 5:00 [1]

Sunday Aug 3, 2008 #

running road/trails 52:00 [2] 10.0 km (5:12 / km) +70m 5:01 / km
shoes: Nike

w Laszlo at Pinery.climb is aprox

running road/trails tempo 41:00 [4] 10.0 km (4:06 / km) +100m 3:54 / km
ahr:155 shoes: Nike

5*2k (4.12,4.10,4.19,4.23,4.00 ) , 3rd and 4th slightly more climb and more technical trail.Pretty good day there

Unspecified 4:00 [1]

swim portions

Saturday Aug 2, 2008 #

Unspecified 1:15:00 [1] **** 6.0 km (12:30 / km) +150m 11:07 / km
shoes: ice bugs

map checking and updates at Mansfield. more time there , however..

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