Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Mar 31, 2011:

	activity	#	time	miles		km		+m
	x-country skiing	14	11:14:00	76.74		123.5		1625
	biking	5	3:46:00
	running road/trails	5	3:39:00	23.3	(9:24)	37.5	(5:50)	300
	orienteering	1	50:00	4.97	(10:04)	8.0	(6:15)
	gym ex & stretching	4	34:00
	Total	26	20:03:00	105.01		169.0		1925
averages - sleep:6.8

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Wednesday Mar 30, 2011 #

running road/trails 36:00 7.0 km (5:09 / km) +60m 4:56 / km
ahr:130 slept:7.5 shoes: Adidas Kanadia

running road/trails tempo 16:00 4.0 km (4:00 / km) +60m 3:43 / km
ahr:160 max:173 shoes: Adidas Kanadia

4*4 towards Petersburg (976,968,983,1040) w/60 " in between. pain ? yes. about 10%

gym ex & stretching 4:00 [1]

Tuesday Mar 29, 2011 #

11 AM

x-country skiing 42:00 [2] 9.0 km (4:40 / km) +30m 4:35 / km
ahr:118 max:140 slept:7.0 (injured) shoes: Fischer Ski

good condition in bechtel this morning. skiing still enjoyable

Sunday Mar 27, 2011 #

Note
slept:7.0 (injured) (rest day)

travel day back home..a long one --start about 60 min after finishing the long course saturday- 3.5h by bus- a half an hour later on the train for 6.5h - in the airport Stockholm from 4 am till noon , then via Frankfurt got home a bit tired by 9 pm .quite excited about this ski-o trip..

Saturday Mar 26, 2011 #

gym ex & stretching warm up/down 7:00 [1]

x-country skiing race 2:53:00 [4] **** 30.0 km (5:46 / km) +770m 5:07 / km
slept:7.0 (injured) shoes: Fischer Ski

last race at ski-o WOC in Sweden.. the long one- mass-start.. 5 days ago i had no doubt that i would not race today- but things look a bit better so i decide to go - even if i need to finish under 3h to catch a bus, then catch a train , then catch a plane- since start was delayed by 2h today..no major crashes today- just some easy falls - but make it hard - really hard to get up when you can not push on those poles. oh well. it is what it is..had couple of 4 min mistakes, not so strong on small tracks up hill-- duhh-- i can not really push with left arm since is still quite painfull..not too bad at the end of the day. happy to be here- bad we did not have a relay- not that i could help too much..

C • Tough guy 4

Friday Mar 25, 2011 #

x-country skiing 32:00 [2] 6.5 km (4:55 / km) +100m 4:34 / km
ahr:124 max:141 slept:8.5 (injured) shoes: Fischer Ski

nice easy ski with Robbie and NZers.. didn't took any painkiller today and felt as bad as 5 days ago with the painkiller. windy, a bit snowy and cold.. they might even shorten the courses for saturday if stays the same

Thursday Mar 24, 2011 #

Note
slept:8.0 (injured)

just wondering around watching the ski-o mixed relay. cold !!!

Wednesday Mar 23, 2011 #

x-country skiing race 1:11:00 [4] **** 12.0 km (5:55 / km) +350m 5:10 / km
slept:7.5 (injured) shoes: Fischer Ski

had an early start today- which was somehow convenient- it start snowing quite a bit about 20 min into my race. had a very first loop- about 75% of the race pretty good - no mistakes, just hard skiing uphill when every now and then ribs hurt. not that bad as few days ago- but still have that pain.by the end of first loop lost one lens from my glasses and now was snowing quite hard - map exchange , one-two controls and then bang - could not see tracks, could not see map,could not see period- and just lost about 5 min wondering quite low on 3rd from second map- somehow frustrating - but again i am in one piece and even contemplating that i might register to compete on the long one. except that major boo-boo on second map quite pleased with my race. Robbie had another great race today and he should stay quite high- again

C • 1

C • What an Adventure! 3

x-country skiing warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Fischer Ski

Tuesday Mar 22, 2011 #

10 AM

x-country skiing warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Fischer Ski

before and after race

11 AM

x-country skiing race 34:00 [4] *****
(injured) shoes: Fischer Ski

first ski-o champs. several minor bobbles of 30-40 sec where route choices on the maze of trails was quite impressive.. then got a snowstorm for about 8-10 min where i barely seen anything- maybe lost 1-1.5min to myself just because of weather conditions. so overall decent race.. just couple of light falls- and no extra pain for my ribs because if that. end up 61. great race for Robbie at his debut. we expect some extra 15 cm of snow tomorrow so the middle dist was shortened today and its only like 12 km on shortest route choice. great orienteering on those trails today. good to race ski-o ..

C • congrats! 3

Monday Mar 21, 2011 #

x-country skiing 35:00 [3] **** 5.0 km (7:00 / km) +70m 6:33 / km
ahr:119 max:139 slept:7.0 (injured) shoes: Fischer Ski

got a good sleep- and then went for a nice model event for the ski-o champs.. did not have any fall- which was good since were some small scary trails- narrow ones. managed ok,, impressed by the touch free emit system

Sunday Mar 20, 2011 #

11 PM

x-country skiing 15:00 [1] 2.5 km (6:00 / km) +40m 5:33 / km
slept:4.0 shoes: Fischer Ski

got 4 h sleep out of 7 bits of 20 to 40 min naps..then late at 11 pm tried my ..ribs shape..so nice - but also still painfull. i am glad to be here

Saturday Mar 19, 2011 #

Note
slept:8.5 (injured) (rest day)

the 9th rib on the L side is 'fractured' according to the x-ray.. how bad i am not sure. chest is OK apparently... however off to Sweden i am, in next hour or so. hope to not do any more damage.

C • ALL best in Sweden! 5

Friday Mar 18, 2011 #

Note
slept:6.5 (injured) (rest day)

at least i could sleep a bit last nite after couple of pain killers

Thursday Mar 17, 2011 #

Note
slept:4.0 (injured)

got an x-ray done to see what's wrong, but missed the doctor interpretation when i was done as clinic closed- will have to wait another day to find out what's there. got some pain killers pills at least. mega f@$%#ks !

pain was way worst last nite after run- and during day today :(

Note

interesting enough last year- march 10 i got my knee injured that was doubled up the size and puple blue for several days. that time i was out of practice for some time too. gotta watch this month of march- now and in general

C • March Madness... 2

Wednesday Mar 16, 2011 #

running road/trails 33:00 [2] 5.5 km (6:00 / km) +45m 5:46 / km
slept:5.5 (injured) shoes: Adidas Kanadia

went for a run. pain at the hurting ribs location today about 4-5 .. same scale as yesterday. definitely running feel worst. and hurt even now 2h later.

Tuesday Mar 15, 2011 #

biking warm up/down 33:00 [1]
slept:6.0 (injured) (rest day)

pain on my ribs 1 to 3 on scale 1 to 10 ?!?!

C • Giants Rib? 2

Monday Mar 14, 2011 #

Note
slept:5.5 (injured) (sick) (rest day)

got another injury to the list. felt and got big hit on my ribs- left side. i do not suspect to be major- but sure hurt more today then yesterday. another rest day should help my cold/sore throat. oh well...

Sunday Mar 13, 2011 #

Note
slept:8.0 (sick) (rest day)

not happy at all with my state of health today. missed the chance to do some ski and ski-o. had a migraine last night. not really sore throat- but not feeling any strength either. maybe should just hope sickness is going by with only few 'wasted' days - training wise

Saturday Mar 12, 2011 #

11 AM

biking 40:00 [1]
slept:8.0

still unsure what to do with this - maybe- sore throat

got quite amused seeing this - in regards of cheap flights
http://www.youtube.com/watch?v=HPyl2tOaKxM

and yes i did fly with them :)

C • Great song! 2

Friday Mar 11, 2011 #

9 PM

biking warm up/down 25:00 [1]
slept:6.0 (rest day)

still sore throat.. hope it stops here

Thursday Mar 10, 2011 #

gym ex & stretching 19:00 [1]
slept:6.5 (rest day)

another rest day :)

Wednesday Mar 9, 2011 #

biking warm up/down 17:00 [1]
slept:6.0 (rest day)

another easy day.. hope i do not get sick - as my throat thinks

Tuesday Mar 8, 2011 #

Note
slept:6.0 (rest day)

spent a good chunk of the evening at Kitchener Athletic Awards- where 3 Stars got their award- including myself - quite impressive dinner and speeches. Kitchener does a great job promoting minor sports

C • promotion 3

Monday Mar 7, 2011 #

x-country skiing 57:00 [2] 10.5 km (5:26 / km) +100m 5:11 / km
max:134 slept:5.5 shoes: Fischer Ski

this time at Westmount. surprise- surprise

Sunday Mar 6, 2011 #

10 AM

orienteering race 50:00 8.0 km (6:15 / km)
ahr:150 slept:7.5 shoes: VJ falcon

very good use of the small area by Mick. had a good race-- finished third..and realized that i had a 'misunderstanding' on last box-- took me 3-4 minutes then i realized that's ok to go and get it the right way.. lost like 10 places - but end up ranked.. Stars had a great season end up with 1245p , on 3rd place behind GHO 1299 and UKR- 1282 unofficially. with like 17 people mispunched today was a close call. already looking forward to next season. end up second overall and another Stars members on 3rd spot (unofficially again )..

C • LOL Thomass Club Ranking!!! 18

11 AM

running road/trails warm up/down 15:00 [1] 2.5 km (6:00 / km) +20m 5:46 / km
shoes: VJ falcon

more of a cool down collecting controls

5 PM

x-country skiing 31:00 [2] 5.0 km (6:12 / km) +50m 5:54 / km
ahr:120 shoes: Fischer Ski

in Bechtel- as we got some 10 cm of snow last night- so it might be more skiing this week-- hopefully

Saturday Mar 5, 2011 #

running road/trails 1:48:00 16.5 km (6:33 / km) +100m 6:21 / km
ahr:125 slept:8.0 shoes: Salomon XT Wings

rainy day

Friday Mar 4, 2011 #

10 AM

x-country skiing 1:04:00 16.0 km (4:00 / km) +30m 3:58 / km
max:157 slept:7.5 shoes: Fischer Ski

lucky to squeeze this before rain.. Bechtel... did 3*2.27k with hr 133,145,150--8.01,7.40,7.26)- good stuff

Thursday Mar 3, 2011 #

12 PM

x-country skiing 32:00 8.0 km (4:00 / km) +20m 3:57 / km
slept:7.0 shoes: Fischer Ski

surprisingly good condition in Bechtel today. and not windy . too bad i did not had enough time for more practice-- had some PT before that.

Wednesday Mar 2, 2011 #

gym ex & stretching 4:00 [1]

12 PM

x-country skiing 47:00 11.0 km (4:16 / km) +25m 4:13 / km
max:154 slept:7.0 shoes: Fischer Ski

in Bechtel..sunny, windy ,fair snow conditions- a bit icey..did 581.05k every 5 min (3.52,3.39,3.37,3.36,3.25- with ave hr for those 130,135,137,143,145)

Tuesday Mar 1, 2011 #

running road/trails warm up/down 11:00 [2] 2.0 km (5:30 / km) +15m 5:18 / km
slept:7.5 shoes: Adidas Kanadia

x-country skiing 21:00 [2] 5.0 km (4:12 / km) +40m 4:02 / km
shoes: Fischer Ski

in Schneider.. ok conditions for skiing , but great sunny day at noon hours

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