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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Jan 31, 2012:

activity # timemileskm+m
  x-country skiing11 13:01:00 93.83 151.0 1860
  running road/trails17 10:36:00 67.85 109.2 1440
  snowshoeing2 2:11:00 8.08(16:13) 13.0(10:05) 430
  orienteering1 57:00 6.4(8:54) 10.3(5:32) 140
  gym ex & stretching6 45:00
  biking3 40:00
  Total30 28:10:00 176.16 283.5 3870
averages - sleep:6.6

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Tuesday Jan 31, 2012 #

x-country skiing warm up/down 30:00 [1] 3.5 km (8:34 / km)
slept:7.0

short warm up , but long cool down, since finish was all way down there.

x-country skiing race 1:17:00 [4] *** 19.5 km (3:57 / km) +300m 3:40 / km

NA champs 'middle'.. felt more like a long. kind of easy technical, not many 'trail maze' zone- if any, and i went like 85-90% from max. end up with a bronze medal, hard earned i would say, happy and satisfied with result and race, not happy that i am super tired now. over 50k in 2 days at above 2300m altitude and the sprint tomorrow will probably be really painful. almost all teams skipped today's race except few who used it as a lite training, and us North Americans who worked a bit. but life was never easy. not in my books. except being tired , i can not say that i am sick. which is GREAT
C • Congrats! 5

Monday Jan 30, 2012 #

running road/trails warm up/down 4:00 [1]
slept:7.5 shoes: Salomon GY

easy jog for warm up. another decent night sleep, but light head ache at 6 am. start at 8 am

x-country skiing race 2:08:00 intensity: (33:00 @3) + (1:20:00 @4) + (15:00 @5) *** 27.5 km (4:39 / km) +550m 4:14 / km
shoes: Fischer Ski

strongest field ever (ratio wise ). 16 of the top 20 ranked males are here, and some others, and the rest of us. 3 loops. 2 rather equal, and a common longish one. had a pleasant start, half way thru first loop i was around 20-23 out of 34 skiers. a 2 min wrong route choice and dropped few places. second loop one small not careful moment and choose wrong trail down, painful going up and another 4 min dropped here. after 2 loops only one or 2 competitors behind me. last loop long first control. not really decided should i go right or left i end up going ( straight, steep slope down quite bushy had to take skis off. ( lost here 3 min to the left route and 4-5 to the right one ). well things like that one might recover on foot orienteering, but not me on ski orienteering, since ...oh well, end up dead last, except one competitor got disq. probably a normal race will bring me 10-12 min earlier and 2 (yes only 2 spots higher ). since the split was not big on those loops, less chances for mistakes for people that were on the group. anyway looking for an interesting race wednesday and thursday. tuesday is an easier one. the NA middle dist, where i plan to use rock skis, as probably is suggested, and take it easier than today

Note

after a good 40 min nap, got a ride to Reno where i will be staying for the next 3 days. nice town, great hotel, no snow, just on the higher hills, mountains around

WCup-M-AABB Tahoe Donner Long - Splits

Sunday Jan 29, 2012 #

x-country skiing 46:00 intensity: (26:00 @2) + (20:00 @3) +160m
slept:7.5

a bit more heat in the room, and quite good sleep... went to North Star for the training model event. gondola ride - nice . nice vistas, great company, life is good..over 100 m climb over 13 min to reach the model event area- and very beautiful and pleasant there. sunny and like plus 6-7 . small tracks will be tricky

Saturday Jan 28, 2012 #

running road/trails 50:00 intensity: (40:00 @1) + (10:00 @2) 11.0 km (4:33 / km) +100m 4:21 / km
slept:8.0 shoes: Fischer Ski

nice ski session at Spooner Lake, Nevada. kept it short. sunny day, but close to 2400 m altitude. head ache afternoon. body will have to defend itself sometime
C • Good luck this week! 6

Friday Jan 27, 2012 #

Event: Sierra Ski-o Tour - Ski-o World Cup Round 1, US/NA Champs
 

Note
slept:4.0 (rest day)

travel day to SFO and then by car to Truckee. thanks Alex for the 'surprise' ride which saved me from the Greyhound trip

Thursday Jan 26, 2012 #

Note
slept:5.5 (rest day)

gotta pack

Wednesday Jan 25, 2012 #

running road/trails 45:00 intensity: (30:00 @1) + (5:00 @2) + (10:00 @3) 7.0 km (6:26 / km) +100m 6:00 / km
slept:6.0 shoes: Spike S

at Hydrocut w/Alin.

Tuesday Jan 24, 2012 #

running road/trails 46:00 intensity: (21:00 @1) + (25:00 @2) 7.5 km (6:08 / km) +90m 5:47 / km
slept:6.0 shoes: Adidas Kanadia

Monday Jan 23, 2012 #

biking warm up/down 15:00 [1]
slept:6.5 (rest day)

after raid, and one loooong night shift, really need it some rest today

Sunday Jan 22, 2012 #

snowshoeing race 1:50:00 [4] 10.5 km (10:29 / km) +400m 8:48 / km
slept:6.5 shoes: Atlas

Foreigners won the Snowshoe raid. Rushed home and then into work for an 'overnighter'
C • Congratulations! 3

running road/trails race 52:00 [4] 9.0 km (5:47 / km) +60m 5:35 / km
shoes: Salomon GY

the second portion of the snowshoe raid, where i actually used roads and ran. got frozen hand carrying snowshoe, but well worth it.

Saturday Jan 21, 2012 #

x-country skiing warm up/down 27:00 [1] 4.5 km (6:00 / km) +40m 5:45 / km
slept:8.5

weird . i sleep less during the week. body try to adjust, then forced myself into lots of sleeping during weekend. what body will do now? went to westmount for a short session

Friday Jan 20, 2012 #

Note
slept:5.5 (rest day)

Thursday Jan 19, 2012 #

snowshoeing warm up/down 21:00 [1] 2.5 km (8:24 / km) +30m 7:55 / km
slept:6.5 shoes: Atlas

just in case

Wednesday Jan 18, 2012 #

running road/trails warm up/down 26:00 [1] 3.5 km (7:26 / km) +40m 7:02 / km
slept:5.5 shoes: Spike S

trying my new shoes at hydrocut. frozen ground.

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

Tuesday Jan 17, 2012 #

running road/trails 24:00 intensity: (10:00 @1) + (14:00 @2) 3.2 km (7:30 / km) +25m 7:13 / km
slept:6.0 shoes: Adidas Green 11

w/ Alin. torrential rain at one point. and its January

running road/trails intervals 16:00 intensity: (4:00 @4) + (12:00 @5) 4.3 km (3:43 / km) +60m 3:29 / km
shoes: Adidas Green 11

4*4 ( actually last one was 5.00- so that loop was closed ). weird weather, softer trails, but good effort. w/2' in between

Monday Jan 16, 2012 #

running road/trails 37:00 intensity: (27:00 @1) + (10:00 @2) 6.0 km (6:10 / km) +45m 5:57 / km
slept:6.5 (rest day) shoes: Adidas Green 11

gym ex & stretching 5:00 [1]

Sunday Jan 15, 2012 #

Event: 2012 TOC THOMASS - Youhoooo!!!
 

running road/trails warm up/down 11:00 [1] 1.7 km (6:28 / km)
slept:7.5 shoes: VJ falcon

for the thomass TOC. sleep is actually 6h+1.5h in the afternoon as i have to work nights. super cold

orienteering 57:00 intensity: (6:00 @3) + (36:00 @4) + (15:00 @5) ** 10.3 km (5:32 / km) +140m 5:11 / km
shoes: VJ falcon

good , intense effort at today's thomass. i wonder how one can orienteer well on a poor ( some areas ) represented map . some minor errors in the beginning ( from 1 to almost 2 - should do the box first --duhh) maybe 30" there . pretty much caught Serge at the exit from box, but again on the second box - control B - hard to describe what and how, i lost 6.30 there.( more than Patrick). lost about the same like P- more than 2 min - same route going to 7, and from there to the end almost sprinted all the way to catch Ian S., Tom W, Alin and right after last control Tiny. and he did put me thru some extra effort sprinting towards finish. i guess his latest interval work outs entitled him to do that. again good effort out there. map can be altered ( at B even from home and google's help ). contours need more help in other locations- but that is for another day.

Saturday Jan 14, 2012 #

1 PM

x-country skiing 1:20:00 intensity: (54:00 @2) + (10:00 @3) + (16:00 @4) 16.5 km (4:51 / km) +220m 4:33 / km
slept:7.0 shoes: Fischer Ski

at Highlands. had 4*4 at ~ 1k each, climb guestimated for now
3 PM

x-country skiing 25:00 [3] 5.5 km (4:33 / km) +70m 4:16 / km
shoes: Fischer Ski

15 min re-fuel break and un-froze ( cold out there today ), and another short session ( in a rush to get back home ).lots of O-friends seen out there today

Friday Jan 13, 2012 #

gym ex & stretching 10:00 [1]
slept:7.5 (rest day)

Thursday Jan 12, 2012 #

gym ex & stretching 15:00 [1]
slept:7.5 (rest day)

biking warm up/down 10:00 [1]

Wednesday Jan 11, 2012 #

running road/trails 58:00 intensity: (18:00 @1) + (20:00 @2) + (20:00 @3) 10.0 km (5:48 / km) +250m 5:09 / km
slept:8.0 shoes: Adidas Green 11

at Monarch w/Craig and Blair. did 4*5min at lev 3 about 1k and 35m climb- each . some ice on trails but good stuff overall
C • Thanks! 2

Tuesday Jan 10, 2012 #

running road/trails 47:00 intensity: (9:00 @1) + (20:00 @2) + (18:00 @3) 7.5 km (6:16 / km) +200m 5:32 / km
slept:7.5 shoes: Ice bugs 2

good choice of shoes for the Hydrocut trails. did 3 surges , and felt like a tought terrain run, the way Hydrocut is

Monday Jan 9, 2012 #

running road/trails 55:00 intensity: (22:00 @1) + (12:00 @2) + (21:00 @3) 10.0 km (5:30 / km) +80m 5:17 / km
slept:9.0 shoes: Adidas Green 11

another night with enough sleep. went to Walmart to buy a 2032 battery for my HR monitor, since i think that's the reason is not recording a HR anymore, continued on to neighbourhood loop, and did a lev 3 one- 21.02

Sunday Jan 8, 2012 #

x-country skiing 2:04:00 intensity: (4:00 @1) + (1:45:00 @2) + (15:00 @3) 25.5 km (4:52 / km) +200m 4:41 / km
slept:9.0 shoes: Fischer Ski

a good nite sleep compared with some h "day sleep" last week, and then up to Duntroon. just good conditions today. about 90% skating, ankles hurt a bit

x-country skiing 36:00 [2] 7.5 km (4:48 / km) +60m 4:37 / km
shoes: Fischer Ski

20 min break for some re-fueling and then out again. had the trails for myself this time :)

Saturday Jan 7, 2012 #

running road/trails 40:00 [2] 7.0 km (5:43 / km) +170m 5:06 / km
slept:3.0 shoes: Adidas Green 11

not too much energy after so less sleep, but glad i went at Monarch

Friday Jan 6, 2012 #

running road/trails 44:00 intensity: (10:00 @1) + (18:00 @2) + (11:00 @4) + (5:00 @5) 8.5 km (5:11 / km) +40m 5:03 / km
slept:5.0 shoes: Adidas Kanadia

include 4*4 @ ~ 1k each. not bad considering i worked during night all week.

Thursday Jan 5, 2012 #

running road/trails 55:00 intensity: (30:00 @1) + (25:00 @2) 8.5 km (6:28 / km) +150m 5:57 / km
slept:6.0 shoes: Ice bugs 2

at Hydrocut -almost dark

gym ex & stretching 5:00 [1]

Wednesday Jan 4, 2012 #

x-country skiing 32:00 intensity: (25:00 @1) + (7:00 @2) 6.0 km (5:20 / km) +10m 5:17 / km
slept:6.0

'grass skiing'

running road/trails 22:00 [2] 4.0 km (5:30 / km) +30m 5:18 / km
shoes: Adidas Kanadia

Tuesday Jan 3, 2012 #

gym ex & stretching 5:00 [1]

biking warm up/down 15:00 [1]
slept:6.5 (rest day)

in the afternoon. working nights this week. sleep h are total combination

Monday Jan 2, 2012 #

running road/trails warm up/down 4:00 [1] 0.5 km (8:00 / km)

x-country skiing 1:02:00 intensity: (5:00 @1) + (50:00 @2) + (7:00 @3) 10.0 km (6:12 / km) +70m 5:59 / km
slept:6.5 shoes: Fischer Ski

at Wasaga

Sunday Jan 1, 2012 #

1 AM

x-country skiing 39:00 intensity: (5:00 @2) + (25:00 @3) + (9:00 @4) 10.0 km (3:54 / km) +80m 3:45 / km
slept:5.5 shoes: Fischer Ski

yay.. skiing with head lamp at 1 am. first of the year. w/Laszlo. but quite fast.
2 PM

x-country skiing 1:15:00 intensity: (10:00 @1) + (50:00 @2) + (15:00 @3) 15.0 km (5:00 / km) +100m 4:50 / km
shoes: Fischer Ski

wet snow and drizzle, but nice to be out on skis . w/Laszlo

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