Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Jul 31, 2011:

	activity	#	time	miles		km		+m
	running road/trails	26	15:17:00	99.54	(9:13)	160.2	(5:43)	1305
	orienteering	13	10:43:00	55.49	(11:35)	89.3	(7:12)	1790
	gym ex & stretching	6	41:00
	biking	2	30:00
	Total	36	27:11:00	155.03		249.5		3095
averages - sleep:6.4

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Sunday Jul 31, 2011 #

running road/trails warm up/down 8:00 1.5 km (5:20 / km) +30m 4:51 / km
slept:7.0 shoes: VJ falcon

quick warm up. arrived just in time to start- almost as usual. but pumped for another nice day at the office. obviously i forgot to get some bug spray. and i noticed that during next 2h as i must have killed like 40-50 bugs

orienteering race 2:10:00 ***** 15.5 km (8:23 / km) +220m 7:50 / km
max:152 shoes: VJ falcon

second day at US champs. i think this could be defined as very difficult technical intensity for most of the course. i probably need it a magnifier in few places as 1:15 made it really hard for a proper understanding of contours. somehow lucky at 2 - maybe lost 1.5 min , then another 2.5 min at 6..men , i need to stay focus always. good but hesitant at 9 -probably dropped 45 sec. executed quite well the long leg, except that they forgot to cut the circle at 10 were the trail was covered by purple. dropped like 2.5 min there and still having fun. killing horse fly is somehow fun..at 14 there were another 2 hunting towers there- got messed up and lost like 6-7 min in that search, lost interest for running and not staying focused since was NOT my fault those mistakes. lost another 7 min combined at 15,16,17- and did not really care. got cramps last 10 min.. probably except z-man everyone had a really tough day. ENJOYED very much the terrain and map- definitely high up in my terrain/map rankings..that area will make a great terrain for a very technical training camp .. sweet. thanks CNYO..long day to make it back to Canada, but pleasant scenic route

Day 2 - Blue - Splits

Saturday Jul 30, 2011 #

Event: 2011 US Classic Championships

Event: Canal Cities Orienteering Festival

running road/trails warm up/down 4:00 [1] 0.5 km (8:00 / km)
slept:6.0 shoes: VJ falcon

short , very short warm up for the US classic 1

orienteering race 1:43:00 **** 14.5 km (7:06 / km) +210m 6:37 / km
shoes: VJ falcon

challenging terrain, and a 1:15k map, made for a tough day out there. lucky first 2 controls were within a short distance. lost close to 2 min at 2, but at that point i realized that actually i will have to orienteer and navigate very careful. which i did till 9 - i was about 30 sec behind Will H there, and enjoying. rolled over my ankle a bit , got somehow distracted and lost combined about 8 min to Will and others in the next 30 min. i forgot how to orienteer carefully at this stage. end up 3rd. not bad.

Day 1 Blue - Splits

Friday Jul 29, 2011 #

running road/trails warm up/down 21:00 [1] 3.5 km (6:00 / km)
slept:6.0 shoes: Adidas Kanadia

Thursday Jul 28, 2011 #

gym ex & stretching 7:00 [1]
slept:6.0

9 PM

running road/trails 43:00 7.5 km (5:44 / km) +80m 5:27 / km
ahr:115 max:155 shoes: Adidas Kanadia

4*4 easy tempo pace. hot and humid tonight

Wednesday Jul 27, 2011 #

orienteering 30:00 [2] * 4.0 km (7:30 / km) +70m 6:54 / km
slept:5.5 shoes: Adidas Kanadia

at Huron with some Stars members

Tuesday Jul 26, 2011 #

running road/trails warm up/down 43:00 7.5 km (5:44 / km) +40m 5:35 / km
slept:5.5 shoes: Adidas Kanadia

at Res

running road/trails intervals 15:00 4.0 km (3:45 / km)
ahr:150 max:162 shoes: Adidas Kanadia

nice one with Tri City. 5*800-ish - more like 820m (3.00,2.51,2.52,2.52,2.51). better temperatures for this one

Monday Jul 25, 2011 #

Note
slept:5.0 (rest day)

got this afternoon 2.5h of sleep and maybe same combined last night on a red eye flight back home.went straight to work and feeling tired all day. no wonder.

Sunday Jul 24, 2011 #

orienteering warm up/down 8:00 [1] 1.0 km (8:00 / km) +30m 6:57 / km
slept:7.5 shoes: VJ Supra

battled a head ache all night, due to 'things' happened the night before, but free of head ache like 10 min before start. ready ! or not so yet, as warm up on the map wasn't so enjoyable..

orienteering race 50:00 [4] ***** 6.0 km (8:20 / km) +280m 6:45 / km
shoes: VJ Supra

had a 6 min mistake at 3, tried to stay focused.. added another 3 bobbles of about 2 min each.. analyzed the mapping later that day, and understood that if you get the same interpretation as the mapper on that location you could be either high up or ..lost.. very nice , challenging location- will be very high ranked on my books. good run by Brian and Will C- and partial by Eric K...time to switch focus now. thanks to all organizers for COC.

COC Middle (WRE) Course 10 - Splits

Saturday Jul 23, 2011 #

running road/trails warm up/down 15:00 [1] 2.5 km (6:00 / km) +25m 5:43 / km
slept:7.0 shoes: Inov 8

at Carcross for long COC

orienteering race 51:00 **** 9.0 km (5:40 / km) +220m 5:03 / km
ahr:135 max:149 shoes: Inov 8

long COC- ran M45-- he he.. as a warm up for middle dist. the second reason i went up there ( first was to have a "check mark " as been there done that for Yukon ). used this event as a warm up.. and that it was , running free, easy , kept heart rate in check, enjoyed scenery , and felt the 'freshest' i ever been after 2 races. easy win- and ready physically for the middle

COC Long Course 7 - Splits

Friday Jul 22, 2011 #

running road/trails warm up/down 21:00 3.5 km (6:00 / km) +30m 5:45 / km
slept:4.5 shoes: VJ Supra

lost flight connection on the way to Yukon and end up half a night in Calgary

orienteering race 15:00 *** 3.5 km (4:17 / km) +50m 4:00 / km
shoes: VJ Supra

COC sprint. good terrain , map a bit sketchy for my taste. fair anyway. run in 35 , 20 sec lost at 14, slow in general from lack of sleep and/or jet lag last few days. 2nd in my class, lost a min in second half of the course to Brent- who got a good draft there... well done by Patrick :)

COC Sprint (WRE) Course 5 - Splits

Thursday Jul 21, 2011 #

Note
slept:5.5 (rest day)

Wednesday Jul 20, 2011 #

orienteering 35:00 * 6.5 km (5:23 / km) +40m 5:13 / km
max:136 slept:5.5 shoes: Adidas Kanadia

waterloo park , 3 courses by Craig.. otherwise i would probably take a day off.. felt like almost 40° today.

Tuesday Jul 19, 2011 #

running road/trails 38:00 6.5 km (5:51 / km)
slept:6.0 shoes: Adidas Kanadia

about 37°.. 8*300 at res (60 to 57").. hot

gym ex & stretching 4:00 [1]

Monday Jul 18, 2011 #

biking warm up/down 10:00 [1]
slept:6.0 (rest day)

Sunday Jul 17, 2011 #

running road/trails warm up/down 23:00 [1] 3.25 km (7:05 / km) +30m 6:46 / km
slept:8.0 shoes: Adidas

just about 32°C today- with humidity like 36° or ... so i decided to do..

12 PM

running road/trails intervals 15:00 4.25 km (3:32 / km) +50m 3:20 / km
ahr:151 max:172 shoes: Adidas

some intervals.. 7*2min,1*1 to finish the loop- in 14.58". 1 min in between.. yeah feeling like 37°.. top that, eh !

8 PM

gym ex & stretching 12:00 [1]

Saturday Jul 16, 2011 #

Event: Canadian Orienteering Championships

running road/trails 1:01:00 11.0 km (5:33 / km) +180m 5:08 / km
ahr:119 max:147 slept:7.5 shoes: Adidas Kanadia

nice easy run from res to westheights borough and then 3 tempos at Monarch woods loop (5.46,5.32,5.27). somewhat cooler in the woods. outside feeling like 30°C

Friday Jul 15, 2011 #

running road/trails 55:00 9.5 km (5:47 / km) +100m 5:30 / km
max:125 slept:8.5 shoes: Adidas Kanadia

finally got some sleep

Thursday Jul 14, 2011 #

Note
slept:6.0 (rest day)

Wednesday Jul 13, 2011 #

running road/trails warm up/down 22:00 [1] 3.5 km (6:17 / km)
shoes: Adidas Kanadia

orienteering 10:00 ** 2.0 km (5:00 / km) +80m 4:10 / km
max:154 slept:5.5 shoes: Adidas Kanadia

4*2.5 min ( or so ) short but fast courses, by Mick. pleasantly surprised that HR went so high so fast. well, actually i pushed quite hard

Tuesday Jul 12, 2011 #

running road/trails 56:00 10.5 km (5:20 / km) +25m 5:16 / km
slept:6.0 shoes: Adidas Kanadia

at Res (includes 8*2) after another 11h at work. tired, but somehow managed to get it done.

Monday Jul 11, 2011 #

8 PM

running road/trails 37:00 7.0 km (5:17 / km) +165m 4:44 / km
slept:6.5 shoes: Adidas Kanadia

w/Alin at Monarch woods. a bit faster then planned

Sunday Jul 10, 2011 #

running road/trails 1:37:00 19.0 km (5:06 / km) +150m 4:55 / km
ahr:131 max:174 slept:7.0 shoes: Adidas Kanadia

from home via Monarch W to res and back. another +25°C but mostly cloudy day. did some tempo 3(13.24),3(10.46)-this at Res-with last k a HR ave at 165- wow- das is gutt !,1(4.24),1(4.22),1(4.16)

gym ex & stretching 4:00 [1]

Saturday Jul 9, 2011 #

running road/trails 57:00 6.5 km (8:46 / km) +70m 8:19 / km
slept:7.0 shoes: ice bugs

some head ache this morning. easy warm up with Craig and Claudio, picking up some ribbons after

orienteering 20:00 [4] *** 3.0 km (6:40 / km) +120m 5:33 / km
max:170 shoes: ice bugs

2 short but technical courses by Mick. pushed hard, and maybe one route choice bad by 30". warm - out there today

Friday Jul 8, 2011 #

running road/trails 25:00 [1] 3.5 km (7:09 / km) +30m 6:51 / km
slept:7.0 (rest day) shoes: Adidas Kanadia

installing flags at kids summer camp

Thursday Jul 7, 2011 #

running road/trails 48:00 9.0 km (5:20 / km) +35m 5:14 / km
max:160 slept:6.5 shoes: Nike Air

warm up to Monarch and then 3*1k at res-only after 600 picked up the pace (3.45,3.35,3.28). mixed up the shoes- end up with the Nike.just didn't feel right. glad i fit a half an h nap-otherwise lack of sleep would have an effect there tonite

gym ex & stretching 4:00 [1]

Wednesday Jul 6, 2011 #

orienteering 42:00 [1] ** 5.5 km (7:38 / km) +120m 6:53 / km
slept:5.5 shoes: Adidas Kanadia

installed controls at H-watson for Stars training, and actually orienteered while installing. legs extremely tired. no wonder long hours at work, less sleep, hard training..oh well

Tuesday Jul 5, 2011 #

running road/trails warm up/down 42:50 7.0 km (6:07 / km) +35m 5:58 / km
shoes: Adidas

8 PM

running road/trails intervals 13:10 4.0 km (3:18 / km)
max:161 slept:6.0 shoes: Adidas

10*400 at Res (80,80,81,81,80,79,79,79,77,73) w/60"aprox walk/jog. happy with the times as i was dead tired on my way there- after 11h at work

Monday Jul 4, 2011 #

gym ex & stretching 10:00 [1]
slept:6.0

biking warm up/down 20:00 [1]
(rest day)

Sunday Jul 3, 2011 #

running road/trails warm up/down 1:05:00 10.3 km (6:19 / km) +100m 6:01 / km
slept:8.0 shoes: Adidas

w/Blair

11 AM

running road/trails intervals 14:00 4.2 km (3:20 / km)
ahr:150 max:165 shoes: Adidas

2*400(79,78), 1*800(2.42),1*1k(3.26),1*800(2.43),2*400(77,75).good stuff right before it got too hot. just having company and things went better.

Saturday Jul 2, 2011 #

11 AM

running road/trails warm up/down 42:00 [1] 5.3 km (7:55 / km) +50m 7:34 / km
slept:7.0 shoes: Inov 8

combination of warm up and also collecting ribbons. warm day

12 PM

orienteering 34:00 5.7 km (5:58 / km) +100m 5:29 / km
max:145 shoes: Inov 8

2 courses. 17 min on each 'trail-less' maps. quite concentrated despite the fact i know the area quite well. good stuff

Friday Jul 1, 2011 #

11 AM

running road/trails 20:00 2.9 km (6:54 / km) +50m 6:21 / km
slept:6.0 shoes: ice bugs

w Mick up north

12 PM

orienteering 1:08:00 [3] 8.1 km (8:24 / km) +150m 7:41 / km
max:151 shoes: ice bugs

2 courses of good technical orienteering. got a thorn thru my shoe near the end of second loop, so call it a day from there

8 PM

running road/trails 16:00 [3] 2.5 km (6:24 / km) +30m 6:02 / km
shoes: ice bugs

orienteering 47:00 [2] 5.0 km (9:24 / km) +100m 8:33 / km
shoes: ice bugs

installing some ribbons- another good session. easy - this time

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