Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Mar 31, 2009:

activity	#	time	miles		km		+m
running road/trails	15	6:31:00	48.08		77.37		285
orienteering	4	3:42:00	14.91		24.0		580
gym ex & stretching	19	2:38:00
x-country skiing	2	2:32:00	23.61	(6:26)	38.0	(4:00)	430
biking	10	2:29:00
elliptical trainer	3	1:00:00	2.17		3.5
Total	29	18:52:00	88.78		142.87		1295

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Tuesday Mar 31, 2009 #

gym ex & stretching 4:00 [1]

biking warm up/down (indoor) 10:00 [1]

Monday Mar 30, 2009 #

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

another physio day.. apparently one muscle got ..in trouble over the weekend, so have to take it easy.. on top of that maybe a cold is coming around.. talk about timing..

Sunday Mar 29, 2009 #

running road/trails warm up/down 7:00 [1] 1.0 mi (7:00 / mi)

before event

orienteering race 1:39:00 [5] 16.0 km (6:11 / km) +500m 5:21 / km

started with a minor mistake at 2 - then a great pace ( like almost 5) all the way to 8 , added another 1.5k running there- no compass and ...anyway.. knee started to feel a bit, i wanted to stop but after 10 min i decided to run the whole course. start pushing again and glad that i finished with a positive note..i know what went wrong. the knee hurt a bit, but i think i m on the right track with the recovery, so..

Blue Day 2 - Splits

Saturday Mar 28, 2009 #

running road/trails warm up/down 8:00 [1] 1.0 km (8:00 / km) +15m 7:27 / km

orienteering race 36:00 [4] ***

found the area quite simple, started with almost a minute mistake at 1, then had a good course to the end.. too open woods is another complain on my side. good crowd and great performance by juniors. knee just tired at the end. spent 1 h at Baltimore harbour. nice

Blue Day 1 - Splits

Friday Mar 27, 2009 #

Event: Ran-it Granite

Thursday Mar 26, 2009 #

gym ex & stretching 5:00 [1]

Wednesday Mar 25, 2009 #

gym ex & stretching 20:00 [1]

today was physio

running road/trails warm up/down 13:00 [1] 2.5 km (5:12 / km)
shoes: Nike Air

Tuesday Mar 24, 2009 #

gym ex & stretching 5:00 [1]

another painfull session at the massage. but its getting better (slightly) (calves and knee )

running road/trails warm up/down 15:00 [1] 2.5 mi (6:00 / mi)
(injured) shoes: Nike Air

Monday Mar 23, 2009 #

gym ex & stretching 14:00 [1]
(rest day)

another physio day

Note

started a new position with the company, and its involving lots of walking- severeal hours per day and kms..if I would enter that as part of a training ( since i am TIRED from so much walking ) ..i would be ...

Sunday Mar 22, 2009 #

running road/trails warm up/down 6:00 [1]

at Eliminator

orienteering 37:00 [3] ** 6.0 km (6:10 / km) +50m 5:55 / km

first 2 stages at Eliminator ( 1st loop finished 5th, second loop second)

orienteering race 9:00 [5] ** 2.0 km (4:30 / km) +30m 4:11 / km

final stage, finished second behind Serghei, just ahead of Ilona. nice course setting by Igor.
Knee hurt a bit in the first 2 stages, more on the last , and quite painfull afterwords. but no real sharp pain

Saturday Mar 21, 2009 #

x-country skiing 50:00 [3] 13.0 km (3:51 / km) +200m 3:34 / km

at Duntroon w/Hans & Laszlo

x-country skiing 50:00 [4] 15.0 km (3:20 / km) +170m 3:09 / km

portion of today skiing was at higher pace

gym ex & stretching 5:00 [1]

Friday Mar 20, 2009 #

x-country skiing 52:00 [2] 10.0 km (5:12 / km) +60m 5:03 / km

at Wasaga B.

gym ex & stretching 5:00 [1]

Thursday Mar 19, 2009 #

gym ex & stretching 16:00 [1]
(injured) (rest day)

more physio and related gym ex.. they were tough..

elliptical trainer warm up/down 10:00 [1]

Wednesday Mar 18, 2009 #

gym ex & stretching 12:00 [1]

early afternoon was another day for a painfull massage.. it did hurt. BIG time

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

wanted to "ease off" the pain "post massage"

Tuesday Mar 17, 2009 #

gym ex & stretching 14:00 [1]

first physio. lots of stretching need it..

Monday Mar 16, 2009 #

running road/trails 26:00 [1] 4.5 mi (5:47 / mi) +25m 5:41 / mi
shoes: Nike

nice day

running road/trails tempo 16:00 [4] 4.0 km (4:00 / km) +30m 3:51 / km
shoes: Nike

4*4 min w/min easy..didn't feel no sharp pain on my left knee, however i feel it tired couple of hours later. physio scheduled tommorow

gym ex & stretching 4:00 [1]

Sunday Mar 15, 2009 #

biking warm up/down (indoor) 6:00 [1]

felt some pain on my knee, so kept this ex short

elliptical trainer 20:00 [1]

2*10 min

gym ex & stretching 12:00 [1]

Saturday Mar 14, 2009 #

running road/trails warm up/down 25:00 [1] 4.4 km (5:41 / km)
shoes: Nike Air

sunny day

running road/trails intervals (track) 10:00 [4] 3.1 km (3:14 / km)
shoes: Nike Air

5*400m(81-80), jog 100 m, + 5*200m (38,37,36,35,32.8) w/200m, +100m

gym ex & stretching 5:00 [1]

biking warm up/down 5:00 [1]

Friday Mar 13, 2009 #

gym ex & stretching 7:00 [1]

biking (indoor) 33:00 [1]

for few minutes (4-5) at tougher settings

Thursday Mar 12, 2009 #

running road/trails warm up/down 23:00 [1] 4.0 km (5:45 / km) +15m 5:39 / km
shoes: Nike

cold outside today. i did feel my knee tired , but not aching during run.. now 15 min later, some pain

C • recruiting 3

running road/trails tempo 16:00 [3] 3.5 km (4:34 / km) +15m 4:29 / km
(injured) shoes: Nike

4*4 w/min easy.dist is an estimate

gym ex & stretching 4:00 [1]

some ex for knee

Tuesday Mar 10, 2009 #

running road/trails 20:00 [1] 3.5 km (5:43 / km)
(rest day) shoes: Nike

afternoon run, plus a painfull massage later on

Monday Mar 9, 2009 #

biking (indoor) 25:00 [1]
(rest day)

still giving a rest to my knee

Sunday Mar 8, 2009 #

running road/trails warm up/down 4:00 [1] 0.5 km (8:00 / km)

short warm up ..expecting knee pain

orienteering race 41:00 [4]

Thomass Stars -at Huron NA.. Pleasantly surprised by the course setting Mick& Peter offered. Runners all over the place ( because of course setting and the ice on the trails)..5th or 6th at map exchange, made some ground/time on the second map mostly due to other people mistakes. end up 4th http://stars.kw.net/results/20090308/ I really enjoyed the course ..
knee pain in effect after 36 min or so

C • knee 2

Saturday Mar 7, 2009 #

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

biking warm up/down (indoor) 10:00 [1]

Friday Mar 6, 2009 #

running road/trails warm up/down 25:00 [1] 4.0 km (6:15 / km)
(rest day)

just tried the knee

biking warm up/down (indoor) 10:00 [1]

Thursday Mar 5, 2009 #

running road/trails warm up/down 31:00 [1] 5.0 km (6:12 / km) +25m 6:03 / km
shoes: Nike

knee pain at the end (left knee ).probably soon I have to turn the injured flag "on"

running road/trails intervals 22:00 [4] 5.5 km (4:00 / km) +35m 3:53 / km
shoes: Nike

11*2 min with 25-30 sec easy.. the tough part was the short "easy" run part..probably level was 4 for not enough recovery time in between

Wednesday Mar 4, 2009 #

biking warm up/down (indoor) 12:00 [1]
(rest day)

Tuesday Mar 3, 2009 #

running road/trails warm up/down 30:00 [1] 4.5 km (6:40 / km) +25m 6:29 / km
shoes: Nike

still cold outside

running road/trails intervals 20:00 [4] 5.5 km (3:38 / km) +35m 3:31 / km
shoes: Nike

10*2 min w/min off

gym ex & stretching 5:00 [1]

Monday Mar 2, 2009 #

biking warm up/down (indoor) 22:00 [1]

elliptical trainer 30:00 [1] 3.5 km (8:34 / km)

Sunday Mar 1, 2009 #

running road/trails 29:00 [1] 4.5 km (6:27 / km) +30m 6:14 / km
shoes: Nike

another cold day

running road/trails tempo 23:00 [3] 5.5 km (4:11 / km) +25m 4:05 / km
shoes: Nike

3,5,7,5,3 w/min off

biking warm up/down (indoor) 16:00 [1]

gym ex & stretching 6:00 [1]

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