Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Oct 31, 2011:

	activity	#	time	miles		km		+m
	running road/trails	24	15:32:00	98.24	(9:29)	158.1	(5:54)	1890
	Unspecified	8	8:20:00	13.05	(38:19)	21.0	(23:49)	535
	orienteering	9	8:10:00	44.37	(11:03)	71.4	(6:52)	1450
	biking	3	1:17:00
	gym ex & stretching	7	59:00
	Total	35	34:18:00	155.65		250.5		3875
averages - sleep:7.5

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Monday Oct 31, 2011 #

running road/trails 43:00 7.5 km (5:44 / km) +75m 5:28 / km
ahr:120 max:138 slept:7.0 shoes: Adidas Green 11

picked up a bit the pace on the loop. HR quite nice and low. bad head ache in the morning. not sure why

Sunday Oct 30, 2011 #

Unspecified 30:00 [1] 1.0 km (30:00 / km)
slept:7.0 shoes: salomon

2 h of mapping today. nice

orienteering 1:01:00 [3] 8.0 km (7:38 / km) +320m 6:21 / km

Saturday Oct 29, 2011 #

running road/trails warm up/down 28:30 [2] 5.0 km (5:42 / km) +80m 5:17 / km
ahr:120 slept:8.0 shoes: Adidas Green 11

at Monarch woods

running road/trails tempo 20:30 5.0 km (4:06 / km) +130m 3:38 / km
ahr:154 max:163 shoes: Adidas Green 11

felt a head ache in the morning- so played - somehow cautious. again. 2*2double loops in Monarch (5.15,5.11)-(5.08,5.09). hopefully not getting sick

Friday Oct 28, 2011 #

Unspecified 1:30:00 [1] ** 4.0 km (22:30 / km) +80m 20:27 / km
slept:8.0 (rest day) shoes: salomon

solid 6h mapping. getting cold late afternoon

Thursday Oct 27, 2011 #

12 PM

gym ex & stretching 22:00 [1]
slept:8.0

4 PM

Unspecified 20:00 [1] ** 1.5 km (13:20 / km) +25m 12:18 / km
shoes: Adidas Kanadia

map updates- 1h. cold

6 PM

running road/trails 45:00 8.5 km (5:18 / km) +50m 5:09 / km
ahr:126 max:161 shoes: Adidas Kanadia

with T/C.. 8*2min. almost dark

Wednesday Oct 26, 2011 #

running road/trails 42:00 7.0 km (6:00 / km) +75m 5:42 / km
slept:7.5 shoes: Adidas Green 11

busy during day. manage the loop in 23.20 today- not feeling as tired as monday.

Tuesday Oct 25, 2011 #

10 AM

Unspecified 1:00:00 [1] *** 2.0 km (30:00 / km) +80m 25:00 / km
slept:8.0 shoes: salomon

another 4 h of field checking

6 PM

running road/trails 1:05:00 12.0 km (5:25 / km) +50m 5:18 / km
shoes: Adidas Kanadia

at Bechtel with T/C.min on/min off. lite rain. and that was after a M/T

Monday Oct 24, 2011 #

running road/trails 45:00 7.5 km (6:00 / km) +85m 5:41 / km
slept:8.0 shoes: Adidas Green 11

felt tired. still 23.30 on the regular loop

gym ex & stretching 8:00 [1]

Sunday Oct 23, 2011 #

running road/trails warm up/down 6:00 [1] 1.0 km (6:00 / km)
slept:7.0 shoes: VJ falcon

orienteering race 1:22:00 *** 13.0 km (6:18 / km) +200m 5:51 / km
ahr:143 max:169 shoes: VJ falcon

started out cautious,start using the magnifier right from beginning- at first for some trail maze..lost like 15 sec at 1. another good 40 sec on the way to 2 as i tried out the straight approach thru the forest. dropped like 30 sec leaving 6. running hard but reading less and a bit around to 8- another 15". almost miss-read leaving 8 as i would leave 9, but losing 20" leaving 9 as planned to the right but poor route choice. 13-to 14 was another 30 sec at least lost as poor route choice right and straight. going left to trail would give me chance to read ahead a bit. seen Wil S on the chute between 16 and 17 was a good feeling- however by now already lost like 2.30 just to me. i used the magnifier just to get used to or training, or need it more and more .i might saved time but the exercise of switching back and forth will cost me at least a minute till the end. lost 90" on the route to 19, straight with stop and go, and green i knew is not the best. 20 to 21 just rushed out and maybe lost 45" on the executed route.. 45 " to 24 between a small booble and i think a poor one. good event- some route choices were just running- but alternating types of orienteering was good. i wished a butterfly loop could be present. end up 5th , 2.5 behind Eric B. not bad. 3 weeks of no work like i am used to, more sleep/rest and improvements can be seen. its good to just enjoy the orienteering.

C • Looks like a great run! 4

Blue Long - Splits

Saturday Oct 22, 2011 #

running road/trails warm up/down 6:00 [1] 1.0 km (6:00 / km) +10m 5:43 / km
slept:5.5 shoes: VJ Supra

orienteering warm up/down 10:00 [1] **** 1.2 km (8:20 / km) +30m 7:24 / km
shoes: VJ Supra

not too sick- probably just a bit affected.

orienteering race 40:00 **** 5.8 km (6:54 / km) +200m 5:53 / km
shoes: VJ Supra

somehow satisfied with the result given circumstances

Blue Middle - Splits

Friday Oct 21, 2011 #

Event: US S/M/L Champs 2011 & WRE

running road/trails warm up/down 6:00 [1] 1.0 km (6:00 / km) +5m 5:51 / km
slept:7.5 shoes: Adidas Kanadia

travel day. 9 h to Boston. not that bad, eh?

Thursday Oct 20, 2011 #

biking warm up/down 22:00 [1]
slept:7.5 (rest day)

not so bad feeling, but more cautious

Wednesday Oct 19, 2011 #

Note
slept:8.0 (rest day)

feeling sick.. sore throat to start with.. took a day off, and doing lots of map drawing. not fun being sick

C • map 10

Tuesday Oct 18, 2011 #

Unspecified 1:00:00 [1] 2.5 km (24:00 / km) +80m 20:41 / km
slept:8.0 shoes: salomon

another mapping day. same as yesterday

C • Rth 1

running road/trails 50:00 6.5 km (7:42 / km) +110m 7:06 / km
shoes: Adidas Kanadia

Monday Oct 17, 2011 #

Unspecified 1:00:00 [1] 2.5 km (24:00 / km) +100m 20:00 / km
shoes: salomon

4h of mapping - counting less as exercise

running road/trails 45:00 5.5 km (8:11 / km) +150m 7:12 / km
slept:8.0 shoes: Adidas Kanadia

Sunday Oct 16, 2011 #

running road/trails 47:00 [2] 7.5 km (6:16 / km) +75m 5:58 / km
slept:8.0 shoes: Adidas Green 11

lite rain . again

running road/trails tempo 21:00 5.0 km (4:12 / km) +130m 3:43 / km
ahr:147 max:169 shoes: Adidas Green 11

4*1loop in Monarch --5.15/140..5.11/146..5.09/150..5.04/152. good stuff. glad that i didn't have to push really hard for this. total 20.39

gym ex & stretching 4:00 [1]

Saturday Oct 15, 2011 #

running road/trails 1:39:00 18.5 km (5:21 / km) +280m 4:58 / km
ahr:125 max:156 slept:9.0 shoes: Adidas Green 11

lite rain, long run..while at Monarch I increased steady the pace 4 laps- 5.58/137,5.49/142,5.38/148,5.23/152. did not used the thin gloves i took with me- but tempting

gym ex & stretching 5:00 [1]

Friday Oct 14, 2011 #

gym ex & stretching 10:00 [1]
slept:8.5 (rest day)

biking warm up/down 20:00 [1]

Thursday Oct 13, 2011 #

running road/trails 44:00 6.9 km (6:23 / km) +70m 6:04 / km
slept:8.5 shoes: Adidas Green 11

dark.. again

running road/trails tempo 14:00 3.6 km (3:53 / km)
shoes: Adidas Green 11

at Res-- 800 'easier' (~3.20)plus another 400 at almost max (~80"). good -- or bad thing - when is dark, one never knows how fast/slow it goes

Wednesday Oct 12, 2011 #

running road/trails 41:00 7.5 km (5:28 / km) +80m 5:11 / km
ahr:127 max:152 slept:8.5 shoes: Adidas

managed the loop in 19.15 alternating between level 3 and 4 every 2 min. got dark by the half way. still a bit bothered by blisters

gym ex & stretching 4:00 [1]

Tuesday Oct 11, 2011 #

Note

big thanks to our hosts in Ottawa -- Oana and Phil H. was very nice and relaxing. thanks.. hope to see Phil in the woods sometime soon

running road/trails warm up/down 24:00 [1] 4.0 km (6:00 / km) +20m 5:51 / km
slept:8.0 (rest day) shoes: Adidas black*yellow

just trying to see what my blisters will have to say.. they complained a bit - and a bit hurting now..hm

Monday Oct 10, 2011 #

running road/trails warm up/down 17:00 [1] 2.5 km (6:48 / km) +20m 6:32 / km
slept:7.5

can not specify properly the shoes since i ran with a "mixed" pair. total time/dist for jogging around before and during the relay

orienteering race 50:00 **** 8.0 km (6:15 / km) +80m 5:57 / km
max:161

relay.. w/Alin. he did 1st and 3rd, i did 2nd, and 4th. both had some bad race first of our legs, too much run , too many mistakes.
somehow both we got 'smarter' for the last leg. he came first after 3 and i stayed ahead till the end. fun relay, great terrain, some good competition there, too bad not many more chosen to stay. probably first time i raced with Alin and was nice that we came as winners there. i think our placing was 6,4,1 and 1- after each course. yay !!!

Note

blisters got worse during the weekend. super frustrating drive back home, with poor traffic right after Kingston all the way home. i went in and out for scenic drives, just because or forced out of the highway several times. travel time almost 8h.

Sunday Oct 9, 2011 #

running road/trails warm up/down 15:00 2.3 km (6:31 / km) +20m 6:15 / km
slept:8.0 shoes: Inov 8

orienteering race 1:31:00 **** 12.2 km (7:28 / km) +160m 7:00 / km
ahr:146 max:167 shoes: Inov 8

12.2 k for a posted 9.9 k at that terrain not bad. started well , met Wil S, Jeff T, Mick when they left 3, went good to almost 5 and between 5 and 10 lost focus/lost concentration, got thirsty, made small hooks. got some drink at 10 , and slowly start getting my stuff together back. caught Jeff T at 13 and after 15 had some easy ride behind him. end up 2nd but 4 min behind Wil who probably stayed focused way longer then i did- and probably 'fresher' than i - was since i add the sprint in between. nice day, felt tired later in the afternoon

Note

add some more blisters.. one for each on the bottom of my feet- not why. bothered me for last 15-20 min of the race max.

Course 8 Long - Splits

Saturday Oct 8, 2011 #

Event: Ontario Orienteering Championships

running road/trails warm up/down 31:00 4.3 km (7:13 / km) +30m 6:58 / km
slept:5.5

woke up at 3.10 am - had a easy drive to Ottawa--5.5h to compete at Ontario Champs. this total is for warm-up/downs during the day for middle and sprint. Great weather

orienteering race 37:00 ***** 5.7 km (6:29 / km) +80m 6:04 / km
ahr:147 shoes: VJ Supra

middle dist. 3rd with 37.05 - winner Will C. 37.00- and Eric K. 37.01. felt tired first few controls- got a 1.5 min mist at 7 and a great race till last control. lost about 30" there, but happy with my performance. very tight ranking there at the end of the race- 6 folks within a minute !

orienteering race 17:00 *** 3.0 km (5:40 / km) +40m 5:19 / km
shoes: Adidas Green 11

sprint race.. nice location, great area for a sprint, but for sure not well... represented the green on the map. walked in few places since the white was a bit too green. had some fun, but great atmosphere

Note

got some blisters. one for each heel

Course 8 Middle - Splits

Course 4A Sprint - Splits

Friday Oct 7, 2011 #

running road/trails warm up/down 22:00 [1] 3.5 km (6:17 / km) +20m 6:07 / km
slept:7.5 (rest day) shoes: Adidas Green 11

Thursday Oct 6, 2011 #

running road/trails 41:00 7.5 km (5:28 / km) +80m 5:11 / km
ahr:122 max:156 slept:8.0 shoes: Adidas black*yellow

4*1,2 -- w/60"- managed the loop in 20 min

Unspecified 1:00:00 [1] 2.5 km (24:00 / km) +50m 21:49 / km
shoes: salomon

more mapping- about 2.25h - this time at Bechtel

Wednesday Oct 5, 2011 #

biking 35:00 [1]
slept:7.5

a bit tired today or maybe still jet-legged

gym ex & stretching 6:00 [1]

Tuesday Oct 4, 2011 #

Unspecified 2:00:00 [1] 5.0 km (24:00 / km) +120m 21:26 / km
shoes: Salomon XT Wings

a bit over 5h of mapping. counting exercise as 2h

C • mapping 3

5 PM

running road/trails 1:13:00 11.0 km (6:38 / km) +200m 6:05 / km
slept:6.5 shoes: Adidas Kanadia

Monday Oct 3, 2011 #

8 PM

running road/trails 29:00 [1] 4.5 km (6:27 / km) +30m 6:14 / km
slept:4.0 shoes: Adidas Green 11

combined sleep h on travel, plus at home. feeling tired

Sunday Oct 2, 2011 #

Note
slept:8.0 (rest day)

travel day.. f%^6 traffic on autobahn means that i lost the plane to Toronto from Frankfurt.. lots of extra money spent to come home via Calgary. hope was just not luck - on my side. grrr

Saturday Oct 1, 2011 #

running road/trails warm up/down 12:00 [1] 2.0 km (6:00 / km) +15m 5:47 / km
slept:7.5 shoes: Adidas Kanadia

orienteering warm up/down 14:00 [1] *** 1.5 km (9:20 / km) +20m 8:45 / km
shoes: VJ falcon

before the race

12 PM

orienteering race 56:00 9.0 km (6:13 / km) +200m 5:36 / km
shoes: VJ falcon

WC # 9 - Swi. started first , and be the 'lucky' one to carry a gps vest http://www.tulospalvelu.fi/gps/20111001wcupM/
small mistake at 4- lost like 45"/50" and then a strange route choice to 9 where i lost like a minute plus another minute stopped a bit earlier. by this time i only saw a brit at 6 and 8.. could not make much sense at that early start, on vegetation near 12 and lost almost 5 minutes searching for some small cliffs. maybe later was better visibility from tracks or whatever. well- that's happen when you start early and map is not exactly as you expected. after pushing hard for the rest of the race, at second last control- which i thought was last one-- my speed high gear downhill, my brain just getting last control and finish chute-- i end up misspunching since i got women's control. only realized that after finish line- when downloading.. except that issue at 12, and the mishap, i was pleased with my orienteering the rest of the way, maybe not perfectly executed , and also last part mostly downhill i had a good pace..lack of events/training in newer terrains/maps, and not enough competition around here, one end up too conservative- which is not the way to go at big events.. combined with the fact that 95% were just top guys there, the result is just a view of were i sit now .

5 PM

orienteering 32:00 [2] 4.0 km (8:00 / km) +120m 6:57 / km
shoes: VJ falcon

after watching the event- got another high quality training on another map about 40km far away with Mick.. just cause when you are in Jura you must enjoy the maps and terrain.. at lower pace less mistakes

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