Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Jul 31, 2010:

	activity	#	time	miles		km		+m
	running road/trails	28	21:13:00	148.51	(8:34)	239.0	(5:20)	2615
	orienteering	10	6:44:00	28.89		46.5		1335	29 /	31c	93%
	biking	5	2:02:00
	Unspecified	3	1:44:00	3.11		5.0		160
	gym ex & stretching	6	41:00
	Total	39	32:24:00	180.51		290.5		4110	29 /	31c	93%
averages - sleep:6.9

2:26

0:00

» now

Saturday Jul 31, 2010 #

running road/trails warm up/down 17:30 [1] 2.7 km (6:29 / km) +30m 6:08 / km
ahr:108 slept:7.5 shoes: Olway

orienteering 52:30 [3] ** 6.3 km (8:20 / km) +170m 7:21 / km
ahr:131 max:146 shoes: Olway

good exercise today, some marshes ( about 20% i believe ), some light green, couple of steep- 40 m - hills.. nasty thru the wet stuff, however was useful

Friday Jul 30, 2010 #

biking 20:00 [1]
slept:7.0 (rest day)

gym ex & stretching 5:00 [1]

Thursday Jul 29, 2010 #

running road/trails warm up/down 20:34 [2] 4.0 km (5:09 / km) +40m 4:54 / km
ahr:119 slept:7.5 shoes: Adidas

Highland to and from Monarch W

running road/trails 20:26 [5] 5.0 km (4:05 / km) +135m 3:36 / km
ahr:148 max:163 shoes: Adidas

4 loops in MW (5.19,5.06,5.06,4.56) w/HR_ nice to be able to go negative splits. not hot day , pretty good stuff overall

Wednesday Jul 28, 2010 #

running road/trails 44:00 [1] 8.0 km (5:30 / km) +50m 5:20 / km
slept:8.0 shoes: Nike Air

easy run to and from Highland H... boy -- around 30 celsius again !!

Tuesday Jul 27, 2010 #

running road/trails warm up/down 32:16 [2] 6.0 km (5:23 / km) +40m 5:12 / km
shoes: Adidas

at noon and around plus 30 celsius.

running road/trails intervals 9:44 [5] 3.0 km (3:15 / km)
ahr:152 max:168 shoes: Adidas

400,600,1k,600,400 (77,2.00,3.17,1.57,73).. feeling quite good, but kept it short session. rest in between jog, walk or just rest was about as much as the previous repeat. not bad.

Monday Jul 26, 2010 #

gym ex & stretching 15:00 [1]
slept:8.0 (rest day)

biking 10:00 [1]

easy short spin

Sunday Jul 25, 2010 #

running road/trails warm up/down 29:19 [2] 5.2 km (5:38 / km) +125m 5:02 / km
slept:8.0 shoes: Adidas

in Monarch woods

running road/trails intervals 14:41 [5] 3.8 km (3:52 / km) +100m 3:25 / km
ahr:147 max:173 shoes: Adidas

3 loops in Monarch woods, every 8 min with like half a k in the 3 min in between..felt pretty good , and glad i kept it short, after yesterday looong one

Saturday Jul 24, 2010 #

running road/trails 1:40:00 [3] 15.8 km (6:20 / km) +150m 6:03 / km
ahr:130 slept:7.0 shoes: Salomon XT Wings

morning run with Michael at Natchez, along Grand River and to Chicopee and back. first 60 min included some nice forested hills. climb is guesstimated

running road/trails tempo 30:00 [4] 5.7 km (5:16 / km) +120m 4:46 / km
ahr:141 max:163 shoes: Salomon XT Wings

after 1 h we did some 3*10 min . last one at Chicopee got some 100m climb or close to

Friday Jul 23, 2010 #

biking 20:00 [1]
slept:5.5 (rest day)

Thursday Jul 22, 2010 #

running road/trails 55:00 [2] 10.4 km (5:17 / km) +130m 4:59 / km
ahr:125 slept:5.5 shoes: Salomon XT Wings

res to monarch woods and back before and after work out..some head ache in the afternoon as the short nites sleep got to me..luckly i managed like 70 min sleep in the afternoon , during that time i was also twice on the phone ( duh ??) for 2-3 min at the time.. talk about being tired..

running road/trails intervals 11:00 [4] 3.6 km (3:03 / km)
ahr:150 max:160

2 sets of 6*300m ( at about 55" and some of them 54").. definitely felt like a level 5 effort but being short, HR did not stay high enough for too long to be able to be recorded as lev 5

gym ex & stretching 4:00 [1]

Wednesday Jul 21, 2010 #

running road/trails warm up/down 19:00 [1] 3.2 km (5:56 / km) +25m 5:43 / km
ahr:105 slept:5.5 shoes: Salomon XT Wings

gotta get more sleep.. soon this days shift week is ending

orienteering 25:00 [3] ** 4.8 km (5:12 / km) +50m 4:57 / km
ahr:127 max:142 shoes: Salomon XT Wings

longish sprint orienteering ( Waterloo park and U of W ).. good challenging course for the weekly Stars training

Tuesday Jul 20, 2010 #

running road/trails warm up/down 58:00 [2] 10.6 km (5:28 / km) +100m 5:14 / km
slept:5.5 shoes: Salomon XT Wings

from res to monarch and back , also between work out , strides , etc..

running road/trails intervals 24:00 [4] 6.4 km (3:45 / km)
ahr:152 max:163

4 sets of (350m, easy 50m)*4 at about 6 min per set.. short break in between. tired now . need some sleep.

gym ex & stretching 4:00 [1]

Monday Jul 19, 2010 #

gym ex & stretching 7:00 [1]
slept:5.5 (rest day)

used part of the evening drawing in OCAD whatever i mapped over the weekend

Sunday Jul 18, 2010 #

running road/trails 32:00 [2] 5.65 km (5:40 / km) +40m 5:28 / km
slept:8.5

running road/trails tempo 32:00 [4] 7.35 km (4:21 / km) +100m 4:05 / km

4*8min every 10, the 2 min 'rest' covered over 340m recorded earlier

Saturday Jul 17, 2010 #

9 AM

running road/trails 42:00 [1] 6.5 km (6:28 / km) +50m 6:13 / km
ahr:112 shoes: Salomon XT Wings

10 AM

orienteering 26:00 [3] **** 3.5 km (7:26 / km) +180m 5:55 / km
ahr:126 shoes: Salomon XT Wings

good stuff

11 AM

Unspecified 50:00 [1] **** 2.5 km (20:00 / km) +80m 17:14 / km
slept:6.0

another session of mapping today, just about same time as yesterday

Friday Jul 16, 2010 #

3 PM

running road/trails 39:00 [2] 6.0 km (6:30 / km) +170m 5:42 / km
ahr:116 slept:8.0 shoes: ice bugs

orienteering 57:00 [3] **** 7.0 km (8:09 / km) +245m 6:56 / km
ahr:124 shoes: ice bugs

got a 1:15k map of a previous Ont Champs and had a good session - some brutal climbs and descends, some nasty forest, banged the left knee in a tall rock- didn't feel good for the moment but continued and luckly no major damage

7 PM

Unspecified 50:00 [1] 2.5 km (20:00 / km) +80m 17:14 / km

some 100 min more mapping at Wasaga- counted only half - as usual

Thursday Jul 15, 2010 #

running road/trails warm up/down 58:30 [1] 10.2 km (5:44 / km) +70m 5:33 / km
slept:5.5 shoes: Adidas

had to work today , and did a loooong drive back home , frustrated with the traffic etc..

running road/trails intervals 16:30 [4] 4.8 km (3:26 / km)
ahr:150 shoes: Adidas

the fast part during the work out (8*500m and 8*100m with easy jog in between recorded somewhere else ) about 104 to 100 sec/500m, at the end some pain on the right ankle.. weird..

Wednesday Jul 14, 2010 #

10 AM

biking 35:00 [1]
slept:8.0

took the bike out to hang some ribbons for this afternoon Stars training

6 PM

running road/trails warm up/down 19:30 [1] 2.6 km (7:30 / km) +40m 6:58 / km
shoes: salomon

7 PM

orienteering 27:30 [4] ** 5.9 km (4:40 / km) +65m 4:25 / km
ahr:150 max:176 shoes: salomon

another 1 h nap in the afternoon, then ran the 2 sprints (3.1k-14.17 and 2.8k-13.13) i set up . i was able to move quite fast- surprisingly

Tuesday Jul 13, 2010 #

11 AM

running road/trails 54:00 [2] 9.5 km (5:41 / km) +120m 5:21 / km
ahr:112 max:128 slept:7.5 shoes: Salomon XT Wings

to (30min) and from highland hills ( 24 min )..got a good chat with Jamie there.

6 PM

running road/trails warm up/down 24:00 [3] 5.2 km (4:37 / km) +75m 4:18 / km
shoes: Salomon XT Wings

took one h nap in the afternoon thinking that i'll go and practice with the running club at the track..good choice.. always when i go with the club their warm up alone is a good training

running road/trails intervals 18:30 [4] 5.7 km (3:15 / km)
ahr:150

the fast part of the work out. 5*1min (~300m)*3 sets with some 400m in between (68,69,71-alone)

7 PM

running road/trails warm up/down 39:30 [1] 6.1 km (6:29 / km) +30m 6:19 / km
shoes: Salomon XT Wings

the "in between" intervals and the cool down. quite tired one hour after

Monday Jul 12, 2010 #

12 PM

running road/trails 43:00 [2] 7.5 km (5:44 / km) +80m 5:27 / km
slept:8.0 shoes: Salomon XT Wings

7 PM

biking 37:00 [1]

Sunday Jul 11, 2010 #

running road/trails 42:00 [2] 7.5 km (5:36 / km) +120m 5:11 / km
shoes: Salomon XT Wings

at Wasaga with Laszlo.. good stuff

orienteering 50:00 [3] *** 7.5 km (6:40 / km) +250m 5:43 / km
slept:7.0 shoes: Salomon XT Wings

some fine orienteering, some long legs, some hills etc..

Note

quite sad afternoon as my team lost the fifa 2010 final

Unspecified 4:00 [1]

swim -total right before the game

Saturday Jul 10, 2010 #

running road/trails warm up/down 1:01:00 [2] 11.0 km (5:33 / km) +100m 5:18 / km
shoes: Adidas

from Res to and from Monarch woods..like plus 26 or so...1165 cal

running road/trails tempo 22:00 [4] 6.0 km (3:40 / km)
ahr:151 max:161 slept:7.0 shoes: Adidas

3*2k (7.27,7.24,7.25) every 11 min.. good stuff

Friday Jul 9, 2010 #

running road/trails 56:00 [3] 11.5 km (4:52 / km) +120m 4:38 / km
slept:8.0 shoes: Salomon XT Wings

after 4 days with temps above 30, today was a breeze.. cruised 2 loops in neighborhood 20.25,19.35..

Thursday Jul 8, 2010 #

gym ex & stretching 6:00 [1]
slept:7.5 (rest day)

Wednesday Jul 7, 2010 #

running road/trails 36:00 [3] 7.0 km (5:09 / km) +165m 4:36 / km
ahr:134 max:157 slept:7.5 shoes: Salomon XT Wings

5 loops in Monarch Woods.. again 30 C - plus

Tuesday Jul 6, 2010 #

running road/trails warm up/down 24:47 [2] 4.0 km (6:12 / km) +25m 6:00 / km
slept:8.0 shoes: Adidas

plus 30° or so

running road/trails intervals 14:13 [5] 4.0 km (3:33 / km) +45m 3:22 / km
max:168 shoes: Adidas

4*4 ..1.19k-HR148, 1.13k-154, 982m-159,647m-HR155)..very hot today

Monday Jul 5, 2010 #

running road/trails 39:00 [2] 7.0 km (5:34 / km) +70m 5:18 / km
ahr:124 slept:4.0 shoes: Adidas

total sleep ( during flights or awaiting to get on board -2h ) Calgary to Toronto.. temp like 30°C.. added another 2h sleep before going to work at noon.

Sunday Jul 4, 2010 #

running road/trails warm up/down 18:00 [1] 2.5 km (7:12 / km) +10m 7:04 / km
slept:7.0 shoes: Salomon XT Wings

orienteering race 13:00 [5] *** 3.0 km (4:20 / km) +45m 4:02 / km
spiked:15/15c shoes: Salomon XT Wings

NAOC sprint- M35 -- pretty straight forward , nice arena/woods, good pace.. end up second- 20 sec behind Brent ( lost 40 sec in like 5 legs, gain 20 in another 3 legs -- not consistent high speed )..maybe Brent and myself should've run the elite and knock down the last scoring American for the BK points.. then would've been a tie.. oh well...

Sprint - Course 6 - Splits

Saturday Jul 3, 2010 #

running road/trails warm up/down 22:00 [1] 3.5 km (6:17 / km) +40m 5:57 / km
slept:7.0 shoes: VJ falcon

warm up/down for the long NAOC

orienteering race 1:39:00 [4] ****
shoes: VJ falcon

finished 11th.. before start I did not feel as good as the previous 3 long races in may. started with a small stop on way to 1 ( hard to read the map right out of the gate - not enough if any practice on 1:15k) then got better.. small hesitation at 6-40 ", drank at 7 and then lost 20 sec going back to check the code- "lofasz" ( first time did that this century, i think )..saw mr P before 10 and lost there maybe 2 min + -, ..and so far i call it a good race, from here on was just OK- for my standards, losing more time right before spectator control- about 3 min, hurt my left foot etc..). too bad i did not score enough points to help more on the BK trophy

Long - Course 10 - Splits

Friday Jul 2, 2010 #

Event: North American Orienteering Championships

running road/trails warm up/down 16:00 [1] 2.0 km (8:00 / km) +70m 6:49 / km
slept:7.0 shoes: VJ Supra

after watching Holland advancing at fifa 2010, warm up for the middle. great arena.. thanks Magnus ( for making it happen ) and MJ, Mr Pither and falcon for starting that discussion at WOC 2009

orienteering race 34:00 [5] **** 5.5 km (6:11 / km) +250m 5:02 / km
spiked:14/16c shoes: VJ Supra

middle NAOC, started well a bit controlled before 7 ( lost a bit of time going left after 2 , slowed down/stopped right before 7 ), then a great pace ( and of course , lost a 40 sec at 8 when i got caught by falcon.. too bad i did not have races since mid may.. i probably could have it up a half a notch, and gain some more valuable points for the team)

Middle - Course 10 - Splits

Thursday Jul 1, 2010 #

running road/trails warm up/down 18:00 [2] 2.5 km (7:12 / km) +30m 6:48 / km
slept:6.0 shoes: VJ falcon

travel day. Calgary- Cranbrook. started the day with a huge head ache, but I was Ok by afternoon in Kimberley

orienteering 20:00 [3] *** 3.0 km (6:40 / km) +80m 5:53 / km
shoes: VJ falcon

portions of the Thomass event as i arrived late

« Earlier | Later »