Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Aug 31, 2010:

	activity	#	time	miles		km		+m
	orienteering	13	9:20:00	50.08	(11:11)	80.59	(6:57)	1475
	running road/trails	19	7:37:00	52.45	(8:43)	84.41	(5:25)	830
	biking	3	49:00
	gym ex & stretching	7	48:00
	Unspecified	3	12:00	0.31		0.5
	Total	28	18:46:00	102.84		165.5		2305
averages - sleep:7.1 weight:1.4kg

1:51

0:00

» now

Tuesday Aug 31, 2010 #

biking 25:00 [1]
slept:8.0

too hot outside, and not enough time either

gym ex & stretching 5:00 [1]

Monday Aug 30, 2010 #

running road/trails 44:00 [2] 8.0 km (5:30 / km) +40m 5:22 / km
ahr:121 max:150 slept:7.5 shoes: Salomon XT Wings

to and from highland hills

Sunday Aug 29, 2010 #

running road/trails warm up/down 27:00 [2] 5.0 km (5:24 / km)
slept:7.5 shoes: Salomon XT Wings

at above 30 C..again

running road/trails tempo 20:00 [4] 5.0 km (4:00 / km)
max:161 shoes: Salomon XT Wings

5*1k on the road..hot at 3pm..but nice getting to the beach after..3.54/141 HR,3.59/146,3.50/152HR,3.56/155HR4.00/152HR (oops -i had stop for a small coffe at Tim between last two- that's why HR dropped

Saturday Aug 28, 2010 #

Note
slept:7.0 (rest day)

busy day.. started with Expo Cambridge- then 12.5h at work

Friday Aug 27, 2010 #

running road/trails 39:00 [2] 7.5 km (5:12 / km) +70m 4:58 / km
slept:7.5 shoes: Salomon XT Wings

the loop was done today in 21.35

Thursday Aug 26, 2010 #

biking warm up/down 14:00 [1]
slept:7.5 (rest day)

Wednesday Aug 25, 2010 #

running road/trails warm up/down 23:00 [1] 4.0 km (5:45 / km) +25m 5:35 / km
slept:8.0 (rest day) shoes: Salomon XT Wings

Tuesday Aug 24, 2010 #

gym ex & stretching 7:00 [1]
slept:9.0 (rest day)

9h of sleep ? wow

biking warm up/down 10:00 [1]

Monday Aug 23, 2010 #

running road/trails 40:00 [2] 7.5 km (5:20 / km) +75m 5:05 / km
slept:8.0 shoes: Salomon XT Wings

recovery run in the neighbourhood ( 22.15 on the loop )

Sunday Aug 22, 2010 #

running road/trails warm up/down 8:00 [1] 1.35 km (5:56 / km)
slept:8.0 shoes: VJ falcon

orienteering race 1:43:00 [4] **** 15.15 km (6:48 / km) +150m 6:29 / km
ahr:145 max:159 shoes: VJ falcon

COC long.. very nice original terrain. I was not ready for a championship ( too many tiny issues last few weeks)..my start was moderate trying to understand terrain /map etc..getting one with a small route mistake, but then blew 2 , as i was already 3.5 min behind many..Caught by Igor, then i haven't seen him till like after 5 , then seen him again at 7 - but i knew that i wasn't opening a gap, as i wasn't pushing hard.. went left towards 8 , and somehow stayed in contact with him till almost map exchange..took a bit of time there, and my pace, route choices etc, were good enough so that leaving 11 i saw Magnus ( i knew wasn't much, but already lost like 8.20 to him ).. not feeling tired , but also not 100% i just cruised - seeing Igor here and there, passed Jon T after 18, and then did 2- 1 min mistakes around 21 and 23, seen Igor again on 23 and then just wrapped it up..Glad that even with the small mistakes i took back over 2.30 from the winner.. Boy.. is not easy to beat the coach..yet ?.. or anymore ? end it up 4th -3rd Canadian ..got many medals at COC long (but not a gold, since is was 3rd in 99,01,02,03,10, 4th in 08 and 09, 5th on 00, 06and 07, missed the 04 and 05- not competing at COC those years)..out of 10 tries -5 times 3rd- twice 4th and 3 times 5th..not better then 3rd no worst then 5th..probably i should be happy with consistency over the last 11 years, so i guess i have to accept that .. maybe if I would skipped the sprint yesterday( which wasn't nothing to be excited about ) like Wil or Mark A -then...

Long Course 10 - Splits

Saturday Aug 21, 2010 #

running road/trails warm up/down 12:00 [1] 2.0 km (6:00 / km)
slept:7.0 shoes: Adidas

orienteering race 17:00 [5] *** 3.0 km (5:40 / km) +30m 5:24 / km
shoes: Adidas

COC sprint.. being too "technical" on first 2 controls cost me a good 45-60 sec.. good fight after.. nice crowd there..16.43 real time

Sprint Course 5. - Splits

Friday Aug 20, 2010 #

11 AM

orienteering warm up/down 16:00 [1] *** 2.0 km (8:00 / km) +30m 7:27 / km
shoes: VJ falcon

good to get on the model map, to get some sort of idea about what was coming later

2 PM

running road/trails warm up/down 12:00 [2] 2.0 km (6:00 / km) +25m 5:39 / km
slept:3.0 shoes: VJ Supra

at COC.. only 3 h sleep and then 5 h drive is not that easy right before a National event

orienteering race 37:00 [5] ***** 6.5 km (5:42 / km) +70m 5:24 / km
shoes: VJ Supra

a pretty good race at COC middle.. had a 1min bobble at 2, and then 2 30 sec plus some minor hooks.. got 1.55 behind winner Falcon..probbaly more rest last nite and not so jet legged after WOC could be useful.. coach Magnus beat me by a 6 sec for the bronze.. many other runners within 2 min behind me.. great area..

Middle distance, M21E - Splits

Thursday Aug 19, 2010 #

running road/trails 25:00 [3] 5.0 km (5:00 / km) +80m 4:38 / km
slept:6.5 shoes: Adidas

in Monarch woods..

Tuesday Aug 17, 2010 #

running road/trails 27:00 [2] 5.0 km (5:24 / km) +35m 5:13 / km
ahr:127 slept:5.5 shoes: Salomon XT Wings

got home about 2 am after a long trip from Trondheim with stop overs in Iceland and Halifax

Monday Aug 16, 2010 #

running road/trails 31:00 [3] 6.0 km (5:10 / km) +130m 4:40 / km
ahr:131 max:141 slept:6.0 shoes: Salomon XT Wings

nice run on some country side roads w/Patrick (outside of Trondheim airport). beautiful area , sunny , quiet.. those guys in Norway have it too easy.

gym ex & stretching 5:00 [1]

Sunday Aug 15, 2010 #

Event: Canadian Orienteering Championships

running road/trails warm up/down 12:00 [1] 1.5 km (8:00 / km)
slept:7.5 shoes: VJ falcon

orienteering race 1:09:00 [5] **** 12.0 km (5:45 / km) +400m 4:56 / km
shoes: VJ falcon

woc relay.. 3rd leg.. had a great course till 15, when after i got the control, i misread the map, and left towards 17.. but i was able to rectify that.. i stopped after like 40 sec then realize what i have to do , and went towards 16- but missed by a little bit.. anyway that cost me close to 4 min, lost another 2 probably till the end just not focused, mad etc.. still kept it cool to stay ahead of USA team.. overall happy , but disappointed of that extra hook, there i was passed by Brazil and Belgium..overall great end to the woc week

Unspecified 4:00 [3] 0.5 km (8:00 / km)

got in the beer relay team.. apparently i was fit for that.. opened up nice and we qualified for the finals ( winner of the 4th heat -out of 6 teams ), in the finals we came 7th.. some technicalities kept us back a bit.. but we were there ( same relay team as in the morning-.. great team mates !!! again )

C • Beer relay? 3

Saturday Aug 14, 2010 #

Note
slept:8.0 (rest day)

just rest.. and watching the middle..happy with the 28th place Louise posted for Canada.. go Canada !

Friday Aug 13, 2010 #

running road/trails warm up/down 15:00 [2] 2.13 km (7:03 / km) +70m 6:03 / km
ahr:118 slept:8.5 shoes: VJ falcon

orienteering race 39:00 [4] **** 6.37 km (6:07 / km) +135m 5:32 / km
ahr:147 max:182

moving quite fast in today's race- HR went considerably higher, however a 4 min mistake at 7, where i was a bit too technical- made for just a so and so day

Unspecified 4:00 [1]

another session at the pool.. with hot tub, cold tub, sauna, and swim..yay

Thursday Aug 12, 2010 #

orienteering 41:00 [3] **** 5.5 km (7:27 / km)
ahr:134 max:150 slept:7.5 shoes: VJ Supra

went to a nice area ( maybe too nice as someone describe it ), where actually i enjoyed quite a bit..get the HR higher, average HR higher as well, mud again, ..then later went to watch an exciting long distance final..

Wednesday Aug 11, 2010 #

orienteering 33:00 [2] **** 3.5 km (9:26 / km) +100m 8:15 / km
slept:8.0 shoes: VJ Supra

another good session in the woods today, w/Louise and Thomas N.--this time at 1:10k scale..yay..still the green and compass needs to be taken decent care..legs allright, not ok yet but not too bad

gym ex & stretching 4:00 [1]

Unspecified 4:00 [1]

visit at the pool, sauna and some swim in there.fun afternoon with the team

Tuesday Aug 10, 2010 #

Note
slept:7.5

end up with over 7.5 h sleep, but woke up at midnite and i was awake for like an hour..i will start at 412 pm local time - which is like 10.12am back home and they have live gps coverage ( free for qualif with tracking for men - today ) here http://live.woc2010.com/

running road/trails warm up/down 14:00 [1] 2.0 km (7:00 / km) +50m 6:13 / km
shoes: VJ falcon

includes like 5-6 min with the map

orienteering race 1:21:00 [4] **** 12.0 km (6:45 / km) +380m 5:50 / km
shoes: VJ falcon

long qualif at woc.. started without confidence and sloppy at the first 3 controls (maybe lost at this level about 5 min combined ), leaving 3 almost took a bad mistake again- corrected within 45 sec or so.. had a normal race - probably slower than i wanted for a bit part of the course..lost another 2 min and change on a shortish leg at 7 - in the green area..no super motivated after my start wasn't decent.. 1:15k and green certainly did not help..boy some of the superstars just move extremely fast..well i guess that's their job. day in - day out

C • cheering 2

Monday Aug 9, 2010 #

running road/trails warm up/down 10:00 [1] 1.73 km (5:47 / km) +10m 5:37 / km
slept:8.5 shoes: VJ falcon

got a good nite sleep.

orienteering 27:00 [3] **** 3.27 km (8:15 / km)
shoes: VJ falcon

another good session..well is so steep in places that my Garmin stopped due to the fact i was moving too slowly probably.. heck -i barely walked up hill..not really looking for that aspect tomorrow..have to check careful the compass leaving the control.. otherwise one can notice that Norway is such a beautiful country.. it happened to me yesterday for 3-4 minutes..

Sunday Aug 8, 2010 #

Event: 27th World Orienteering Championsship

running road/trails warm up/down 15:00 [1] 1.7 km (8:49 / km) +70m 7:19 / km
slept:7.0 shoes: VJ Supra

orienteering 31:00 [2] **** 3.8 km (8:09 / km)
shoes: VJ Supra

another good session , before going to watch the sprint WOC

C • good luck! 3

Saturday Aug 7, 2010 #

orienteering 38:00 [2] **** 4.0 km (9:30 / km) +130m 8:10 / km
slept:3.0 shoes: Salomon XT Wings

first day out in the woods in Trondheim.. went with Thomas N. and had a good session.. got aprox 3h of sleeping accumulated in planes , in between flights etc..

Friday Aug 6, 2010 #

Note

travel day..worked till 7 pm and then 3 flights to get to Trondheim

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

Wednesday Aug 4, 2010 #

running road/trails 25:00 [2] 4.1 km (6:06 / km) +30m 5:53 / km
slept:7.0 shoes: Adidas

another run at plus 30..sweating like...

running road/trails intervals 11:00 [4] 3.4 km (3:14 / km) +45m 3:02 / km
shoes: Adidas

thru in some 11*1 min w/30" easier run in between..just 'cuz...no wonder that I did the 4.3k neighborhood loop in 17.22..probably not so fast from now till woc

Tuesday Aug 3, 2010 #

gym ex & stretching 10:00 [1]
slept:7.0 (rest day)

went to bed with a head ache, woke up with almost the same , but just about gone by noon..glad

Monday Aug 2, 2010 #

running road/trails 10:00 [1] 1.5 km (6:40 / km)
slept:7.5 shoes: VJ

orienteering 28:00 [2] **** 3.5 km (8:00 / km) +50m 7:28 / km
shoes: VJ

an old training with Alin. took it easy

Sunday Aug 1, 2010 #

gym ex & stretching 7:00 [1]
slept:6.5

running road/trails 21:00 [2] 3.6 km (5:50 / km) +25m 5:38 / km
shoes: Adidas

running road/trails intervals 16:00 [5] 4.4 km (3:38 / km) +50m 3:26 / km
ahr:148 max:161 weight:1.4kg shoes: Adidas

the usual loop in Forest heights..4,3,2,3,4 min with about 90 sec in between ( 30" rest plus easy jog ).. warm again at 1 pm

« Earlier | Later »