Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending May 31, 2011:

activity

time

miles

running road/trails

19:51:00

133.59

(8:55)

215.0

(5:32)

2465

orienteering

6:30:00

31.38

(12:26)

50.5

(7:43)

1380

gym ex & stretching

43:00

biking

12:00

Unspecified

4:00

Total

27:20:00

164.97

265.5

3845

averages - sleep:7 weight:4.5kg

2:08

0:00

» now

Tuesday May 31, 2011 #

7 PM

running road/trails 37:00 7.0 km (5:17 / km) +25m 5:12 / km
slept:5.5 shoes: Adidas Kanadia

in Marryhill- after a short visit to my mechanic- put 6*500m every 3 min (1.53,1.49,1.53,1.47,1.50,1.38 yay) maybe 2 m climb one way.. good session at over 30°C.. need more of these..jus cuz

Monday May 30, 2011 #

running road/trails warm up/down 14:00 [2] 1.7 km (8:14 / km) +100m 6:22 / km
slept:7.0 shoes: VJ Supra

orienteering race 40:00 ***** 5.3 km (7:33 / km) +180m 6:27 / km
ahr:150 max:161 shoes: VJ Supra

middle distance at US TT. maybe 30 sec lost at 1st- and few other 10-15 sec. pretty good in general till 9, next control- bang ! a bit over 2 min- extra added route. running alone again(this time the whole race) was not the best - but good enough . so i need few more weeks of training (mostly running) -to feel relatively OK when orienteering

Blue - Splits

Sunday May 29, 2011 #

running road/trails warm up/down 4:00 [1] 0.5 km (8:00 / km) +15m 6:57 / km
slept:8.0 shoes: VJ falcon

orienteering race 2:01:00 ***** 15.5 km (7:48 / km) +560m 6:37 / km
ahr:147 max:162 shoes: VJ falcon

long US TT-at Peekskill . banged my knee near control 2- not so bad, and did a 4.5min mistake leaving 4. with both things on my mind - was a bit hard to push( add there heat- first time running at around or above +30°, and the fact that i know my fitness is about 5-6 weeks behind due to all things that happened in march --etc..). made another few 45" mistakes in few locations - and its all adding up to 2.01h when 100 min was probably a decent time..running alone ( with the exceptions that i've seen Damian for maybe 10 min combined, and Robbie for like 5 min near the end ) didn't help either. Great terrain and nice course setting. Glad i made the trip

Blue - Splits

Saturday May 28, 2011 #

Event: US Team Trials for WOC '11

1 PM

running road/trails warm up/down 6:00 [1] 1.0 km (6:00 / km) +10m 5:43 / km
slept:5.0 shoes: Inov 8

Harriman

2 PM

orienteering 19:00 [2] 2.5 km (7:36 / km) +60m 6:47 / km
shoes: Inov 8

9 PM

Unspecified 4:00 [1]

swim - later in the eve

Friday May 27, 2011 #

running road/trails warm up/down 10:00 [1] 1.5 km (6:40 / km)
slept:6.0 (rest day) shoes: Adidas Kanadia

Niagara Falls w/Val

Thursday May 26, 2011 #

gym ex & stretching 5:00 [1]
slept:6.0 (rest day)

Wednesday May 25, 2011 #

running road/trails warm up/down 17:00 [1] 2.5 km (6:48 / km) +40m 6:18 / km
slept:6.0 shoes: Salomon XT Wings

collecting controls at Stars training tonite

orienteering 33:00 [2] ** 4.5 km (7:20 / km) +30m 7:06 / km
shoes: Salomon XT Wings

training with SI tonite- yay .thanks Michael and Laura... tired - though

Tuesday May 24, 2011 #

running road/trails 36:00 6.5 km (5:32 / km) +170m 4:54 / km
max:152 slept:6.0 shoes: Adidas Kanadia

in MWoods- 2*.5k,1*1k,2*.5k there as well

Monday May 23, 2011 #

running road/trails 45:00 [2] 6.5 km (6:55 / km) +50m 6:40 / km
slept:7.0

orienteering 42:00 [1] *** 4.5 km (9:20 / km) +40m 8:56 / km

easy - relaxed pace

Sunday May 22, 2011 #

running road/trails 28:00 [1] 4.0 km (7:00 / km) +30m 6:45 / km
slept:8.0

orienteering 35:00 [2] **** 4.0 km (8:45 / km) +30m 8:26 / km

gym ex & stretching 4:00 [1]

Saturday May 21, 2011 #

running road/trails 1:34:00 17.0 km (5:32 / km) +150m 5:18 / km
ahr:122 max:177 slept:7.0 weight:4kg shoes: Adidas Kanadia

long easy run - most of it. fit a 10.54/AHR 155(3.40,3.41,3.33) at Res. not bad.. Val was out too. plus 22 or so..

Friday May 20, 2011 #

running road/trails 37:00 7.0 km (5:17 / km) +75m 5:01 / km
max:144 slept:7.5 shoes: Adidas Kanadia

local loop - did some 10 lansate d'un minut~250m

gym ex & stretching 4:00 [1]

Thursday May 19, 2011 #

running road/trails 38:00 7.5 km (5:04 / km) +70m 4:50 / km
ahr:128 max:161 slept:9.0 shoes: Adidas

normal loop with 4*4 (1.10/137..1.09/146..905/151..1.18/149 ). at least it wasn't raining

Wednesday May 18, 2011 #

running road/trails 57:00 * 8.5 km (6:42 / km) +70m 6:26 / km
slept:6.5 shoes: Adidas

installed ribbons, collected ribbons and did showed things around to a new member- at tonite Stars training. good session lots of people. hope they enjoyed it. oh..did one fast loop at Monarch with Tim and Blair.. Blair can ran fast. actually all of us did allright- i guess - tonite. best thing: the rain hold off till after practice. thanks.

Tuesday May 17, 2011 #

7 PM

running road/trails 1:12:00 15.5 km (4:39 / km) +50m 4:34 / km
ahr:136 max:164 slept:6.0 shoes: Adidas Kanadia

some 10*2min w/60" at Waterloo park with TC. rainy, and kind of cold after

Monday May 16, 2011 #

gym ex & stretching 5:00 [1]
slept:6.0 (rest day)

Sunday May 15, 2011 #

running road/trails 2:04:00 23.0 km (5:23 / km) +250m 5:07 / km
slept:7.0 weight:5kg shoes: Adidas Kanadia

nice run with Mick and Tim ( drizzle most of the way )- home to highland, M woods, res and back. 3 tempos/intervals in there (( 2.53k/10.24(5.10,5.14) -2 loops in MWoods, 3k-11.15 at res (3.46,3.49,3.40) and another 2 loops in the woods 10.31(5.23,5.08)). pace was somewhere around 4.5 for the faster stuff. quite tired at the end- but felt easier with company. good stuff.the ladies did some loops in the woods- where was not windy, and pleasant actually.
Garmin- forerunner did not co-operate today- felt lazy and did not want to turn 'on'.

gym ex & stretching 4:00 [1]

Saturday May 14, 2011 #

running road/trails 53:00 [2] 7.5 km (7:04 / km) +200m 6:14 / km
ahr:118 max:146 slept:6.5 shoes: Olway

forest run with Michael before going to work. no map- yes some hills. nice

Friday May 13, 2011 #

running road/trails 39:00 7.0 km (5:34 / km) +80m 5:16 / km
ahr:119 max:140 slept:8.5 shoes: Adidas Kanadia

warm today at noon (like 24°C). glad no more head ache- as i battled it for like 12h ( a minor one though )

gym ex & stretching 4:00 [1]

Thursday May 12, 2011 #

running road/trails 41:00 7.5 km (5:28 / km) +80m 5:11 / km
max:168 slept:7.0 shoes: Adidas

4*4 (1.06/147..1.06/141...942/147...1.18/147)

Wednesday May 11, 2011 #

gym ex & stretching 4:00 [1]
slept:7.5

running road/trails 56:00 11.5 km (4:52 / km) +130m 4:37 / km
ahr:134 max:160 shoes: Adidas Kanadia

include 2 loops in neighbourhood of progressive pace w/ahr 134 'nd 150

Tuesday May 10, 2011 #

running road/trails 22:00 [2] 4.0 km (5:30 / km) +100m 4:53 / km
shoes: Adidas Kanadia

at M woods after a MT

11 AM

biking warm up/down 12:00 [1]
slept:7.5

Monday May 9, 2011 #

gym ex & stretching 5:00 [1]
slept:8.0

running road/trails 37:00 [2] 5.5 km (6:44 / km) +100m 6:10 / km
shoes: Ice bugs 2

at Hydrocut . 80% in the forest

Sunday May 8, 2011 #

running road/trails 1:32:00 18.5 km (4:58 / km) +130m 4:48 / km
ahr:134 max:163 slept:8.5 shoes: Adidas Kanadia

home to Res via MW.. 3*3k tempos. 13.14/137hr...11.30/153hr (at Res)...13.10/147hr.

Saturday May 7, 2011 #

running road/trails 1:06:00 13.0 km (5:05 / km) +125m 4:51 / km
ahr:130 max:152 slept:6.5 shoes: Adidas Kanadia

home to Monarch woods and back- 4*2k tempos ( at lev 3 only ) 8.38,9.19 ( at Monarch woods ),8.39,9.00 ( trail near highway). glad i fit this before going to work

Friday May 6, 2011 #

gym ex & stretching 4:00 [1]
slept:7.0

running road/trails 23:00 [2] 4.0 km (5:45 / km) +25m 5:35 / km
shoes: Salomon GY

short run

Thursday May 5, 2011 #

running road/trails 36:00 7.5 km (4:48 / km) +70m 4:35 / km
max:164 slept:7.0 shoes: Adidas

neighbourhood loop with 4*4 in there (1.18k/144hr..1.11/1.51..945/156..1.02/154- for 3.51") total time for 4.3k=15.51. quite fast giving that is my 5th week of running. quite tired too, after

gym ex & stretching 4:00 [1]

Wednesday May 4, 2011 #

running road/trails warm up/down 21:00 [1] 3.5 km (6:00 / km) +40m 5:41 / km
slept:7.0 (rest day) shoes: salomon

vetting the ribbons Alin installed for tonite Stars training. glad i fit that in my schedule today

Tuesday May 3, 2011 #

running road/trails 38:00 7.5 km (5:04 / km) +130m 4:40 / km
max:163 slept:7.5 shoes: salomon

Drizzle...at Monarch woods.. did 3 loops(~1.26k each) - every 7 min (5.04/145ahr...5.07/151ahr...4.59/154ahr)

Monday May 2, 2011 #

Note
slept:8.0

after West Point. pretty good trip , and managed to stay with 15-16% of winning time (Ross ). that was in range with under 20% i had planned before event. last weekend i was 20 to 30% behind "slacker"- now just under 10%. satisfied !

running road/trails 38:00 7.0 km (5:26 / km) +80m 5:08 / km
shoes: Salomon GY

stopped to vote first, then managed the local loop in 21.40

Sunday May 1, 2011 #

running road/trails warm up/down 10:00 [3] 1.3 km (7:42 / km) +70m 6:04 / km
slept:6.5

another one of those freaking fast warm ups - because i am late (again!) for my start. gotta do better then that

orienteering race 1:40:00 [4] **** 14.2 km (7:03 / km) +480m 6:01 / km
ahr:146 max:159

long course at west point. within 2 min from start- rolled over my rt ankle. contemplated a bit what should i do next..and did what i normally do .. kept moving. but cautiously for the entire race. had a bobble at 8 (90"), then bearing at 14 (in and out --like 60 sec at least)- got 16,15 and realized that its backwords so maybe another 90" there. shoelaces (again !!!). nailed surprisingly well most of the controls ( yeah- i was extra cautious.. applied pretty good the long route choices- check!). end up 9th

Long Blue - Splits

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