Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Mar 31, 2010:

	activity	#	time	miles		km		+m
	running road/trails	21	12:49:00	91.03	(8:27)	146.5	(5:15)	870
	orienteering	5	2:59:00	13.98	(12:48)	22.5	(7:57)	490
	Unspecified	4	2:15:00	2.49		4.0		70
	biking	5	1:25:00
	gym ex & stretching	6	36:00
	Total	34	20:04:00	107.5		173.0		1430
averages - sleep:7.1

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Wednesday Mar 31, 2010 #

running road/trails 59:00 [2] 11.0 km (5:22 / km) +100m 5:08 / km
ahr:120 max:136 slept:7.0

nice relaxing run to and from the bank.. +12° C and sunny

gym ex & stretching 4:00 [1]

have to work a bit on my knee, as soon as it might be possible. basic stretching hurts a bit

Tuesday Mar 30, 2010 #

running road/trails 32:00 [2] 5.7 km (5:37 / km) +30m 5:28 / km
slept:8.0 shoes: Adidas

running road/trails intervals 22:00 [5] 5.8 km (3:48 / km) +70m 3:35 / km
shoes: Adidas

11*2 min ( on neighborhood loop , some ups/downs , some flat ). felt good , and nice sunny outside, getting warmer

Sunday Mar 28, 2010 #

running road/trails 51:00 [3] 9.4 km (5:26 / km) +70m 5:14 / km
slept:8.0 shoes: Salomon XT Wings

ahr about 135

running road/trails tempo 40:00 [4] 9.6 km (4:10 / km) +70m 4:01 / km
shoes: Salomon XT Wings

5*8 min ( w/4 min in between- recorded above )-1.96k,ahr 146-1.83k, ahr154 some small hills-2.07k,ahr160 at the track-1.87k.ahr 154,1.86k,ahr 156 slighlty (30m) uphill all the way..ahr overall 155. tough cookie today.. 1320cal for both sessions

Saturday Mar 27, 2010 #

12 PM

orienteering 38:00 [1] ** 4.5 km (8:27 / km) +80m 7:45 / km
slept:7.0 shoes: Ice bugs 2

w/Craig at Huron P setting us some ribbons for training

1 PM

running road/trails warm up/down 10:35 [1] 1.8 km (5:53 / km)

running road/trails intervals (track) 10:25 [4] 3.2 km (3:15 / km)

2 series*4*400m every 2 min ( average 78" ). nice sunny day.

Friday Mar 26, 2010 #

biking (indoor) 36:00 [1]
slept:8.0

Thursday Mar 25, 2010 #

running road/trails warm up/down 19:37 [1] 3.2 km (6:08 / km) +25m 5:54 / km

running road/trails intervals 15:23 [5] 4.3 km (3:35 / km) +45m 3:24 / km
slept:8.0

4*4 w/75''.. faster than last time (tue) and also less rest in between.. about 3-4°C, felt colder, and went out with a bit more nerve. happy. fingers crossed for the knee now

gym ex & stretching 5:00 [1]

Wednesday Mar 24, 2010 #

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

running road/trails 27:00 [1] 4.5 km (6:00 / km) +25m 5:50 / km
slept:8.0

easy jogging at noon. nice weather..couldn't resist

Tuesday Mar 23, 2010 #

running road/trails warm up/down 19:14 [2] 3.2 km (6:01 / km) +25m 5:47 / km
slept:8.0

running road/trails intervals 15:46 [5] 4.3 km (3:40 / km) +45m 3:29 / km

4*4 w/90" in between.. we'll see how the knee will react to this. a bit better than last time (mid feb )..but painful

Monday Mar 22, 2010 #

biking warm up/down (indoor) 22:00 [1]
slept:9.0

Sunday Mar 21, 2010 #

orienteering 40:00 [1] *** 5.0 km (8:00 / km) +150m 6:57 / km
slept:5.5 (injured)

setting up controls for the Eliminator. knee hurting, it might be that the GRR is out of the question this year .. with help from Michael, Richard and Igor controls were taken down without having myself to extend the knee pain. thanks to Ian for SI help on the day and others for competing there.

C • Thank You 3

Saturday Mar 20, 2010 #

gym ex & stretching 8:00 [1]
slept:5.5 (injured)

Friday Mar 19, 2010 #

running road/trails 23:00 [1] 4.0 km (5:45 / km) +25m 5:35 / km
slept:6.0 (injured) shoes: Adidas

again more painful than previous day..

Thursday Mar 18, 2010 #

running road/trails warm up/down 16:00 [2] 3.0 km (5:20 / km) +25m 5:07 / km
slept:7.0

slightly less pain then yesterday. that's a good thing

Wednesday Mar 17, 2010 #

12 PM

running road/trails 36:00 [3] 7.5 km (4:48 / km) +60m 4:37 / km
slept:7.5 (injured)

nice day, couldn't resist and went for a run ( good pace- however muscles around the knee still hurting a bit every step ). we'll see later how good was this. managed the loop in 19.20

Monday Mar 15, 2010 #

orienteering 40:00 [1] *** 3.0 km (13:20 / km) +50m 12:18 / km
slept:7.5 (injured)

jogging mostly checking for controls sites for Sunday( some walking as I was there for about 1 h) . still painful the knee. more waiting in schedule

Sunday Mar 14, 2010 #

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

running road/trails warm up/down 18:00 [1] 2.5 km (7:12 / km) +25m 6:51 / km
slept:8.0

easy running.. i hope to be able to run 1 h by next weekend..still a bit swollen before , and maybe a bit more after

Saturday Mar 13, 2010 #

Note
slept:6.0

stopped at the walk in clinic after work ( lucky -- they close like 40 sec after i got in -after -1 h drive from Brampton ).. then lucky again, i was able to get an x-ray before technician closed for the day, and lucky (one more time ), because by the time i returned upstairs all doctors were gone, except the one that saw me, so I was able to hear the verdict.. lucky again- no damages done.. 13th or what ?.. not so lucky in terms of when I should resume running though, another bit of a wait.. I'll take that..

Friday Mar 12, 2010 #

Note

i guess if its time to be sick, now with my cantaloupe size knee ( for which i might need to see a doctor- since is still ..huge ) maybe a sore throat would not have much affect on my training !!

C • Get better Nick, season sta... 4

biking warm up/down (indoor) 5:00 [1]

in an attempt do some.. very painful the first minute, about OK after

gym ex & stretching 6:00 [1]

Thursday Mar 11, 2010 #

gym ex & stretching 6:00 [1]
(injured) (rest day)

forced rest day .

Wednesday Mar 10, 2010 #

1 PM

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

2 PM

orienteering 11:00 [2] 2.0 km (5:30 / km) +60m 4:47 / km
(injured)

went to test loops for the eliminator, and less than a minute into training - full speed downhill, felt and hit pretty well my right knee. i thought i hit a rock, but then moved away the snow and a small pine tree stump was revealed. got a " double knee " 2 hours later (in size). end up just limping the first loop..i guess will have to wait next test run

Monday Mar 8, 2010 #

1 PM

Unspecified 45:00 [1] 4.0 km (11:15 / km) +70m 10:21 / km
shoes: Salomon XT Wings

some jogging , some map updates ..total time 75 min

Sunday Mar 7, 2010 #

running road/trails warm up/down 14:00 [1] 2.0 km (7:00 / km) +30m 6:31 / km
slept:3.5

warm up and collecting controls after Thomass Stars. short nite sleep after arriving at 4 am at home, but its a Thomass, right ?

orienteering race 50:00 [4] 8.0 km (6:15 / km) +150m 5:43 / km

another pleasant surprise via Mick's course setting. 3 maps , interesting format, end up over a minute behind Serghei , but quite happy- since I have to take all controls due to my ranking.. if my ranking drops below 10 this year, next year will be like a treat<< skipping 2 controls >> hope not.. yet.. ... soccer sore muscles are quite Ok now

C • thanks 1

Saturday Mar 6, 2010 #

7 AM

running road/trails warm up/down 36:00 [1] 6.0 km (6:00 / km)

on the beach. some spicy mexican food last nite , so i had to go out early

4 PM

running road/trails 36:00 [1] 6.0 km (6:00 / km)

last session on the beach, before flying back. 4 days of raining ( lite rain ) only 2.5 with sun, but good training overall

Friday Mar 5, 2010 #

3 PM

running road/trails warm up/down 24:00 [1] 3.5 km (6:51 / km)
(rest day)

Thursday Mar 4, 2010 #

11 AM

running road/trails warm up/down 36:00 [1] 6.0 km (6:00 / km)
shoes: Adidas

lite rain. not much fun during a vacation, ...

running road/trails tempo 46:00 [4] 11.5 km (4:00 / km) +200m 3:41 / km
shoes: Adidas

4min, 11,8,11,8,4. quite tired after the session ( also the soccer sore muscles are annoying )

4 PM

Note

a bit surprised of low entrants for this Sunday Thomass race.. myself I did good training here in Puerto Plata, heading back right in time for the event.

C • Hmm 7