Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Mar 31, 2012:

	activity	#	time	miles		km		+m
	running road/trails	21	16:01:00	108.55	(8:51)	174.7	(5:30)	2315
	orienteering	5	3:54:00	21.0	(11:08)	33.8	(6:55)	390
	biking	6	2:47:00
	x-country skiing	1	1:37:00	14.6	(6:39)	23.5	(4:08)	200
	gym ex & stretching	10	1:00:00
	elliptical trainer	2	40:00
	Unspecified	1	6:00
	Total	30	26:05:00	144.16		232.0		2905
averages - sleep:7.2

2:09

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Saturday Mar 31, 2012 #

running road/trails warm up/down 34:00 [1] 5.0 km (6:48 / km) +20m 6:40 / km
slept:7.5 shoes: Adidas Green 11

running road/trails tempo 42:00 [4] 10.0 km (4:12 / km) +100m 4:00 / km
shoes: Adidas Green 11

21.01 and 20.58 for 5k each, on the loop. a bit overdressed for the first one

gym ex & stretching 5:00 [1]

Friday Mar 30, 2012 #

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

elliptical trainer warm up/down 20:00 [1]

Thursday Mar 29, 2012 #

running road/trails 44:00 8.5 km (5:11 / km) +220m 4:35 / km
slept:7.5 shoes: Adidas Green 11

6 @ m.w. after an mt

gym ex & stretching 4:00 [1]

Wednesday Mar 28, 2012 #

running road/trails warm up/down 46:10 8.25 km (5:36 / km) +60m 5:24 / km
slept:7.0 shoes: Adidas Green 11

running road/trails intervals 14:50 [5] 3.75 km (3:57 / km) +100m 3:29 / km
shoes: Adidas Green 11

3*1 loop at MW (4.56,4.52,4.54), with acc. after 4.ran out of time as i planned 4

Tuesday Mar 27, 2012 #

gym ex & stretching 7:00 [1]
slept:7.5 (rest day)

biking warm up/down 12:00 [1]

Monday Mar 26, 2012 #

biking 40:00 [1]
slept:9.0

yeap. nine h sleep. seldom

elliptical trainer 20:00 [1]

Sunday Mar 25, 2012 #

running road/trails warm up/down 16:00 [1] 2.0 km (8:00 / km) +100m 6:24 / km
slept:7.5 shoes: VJ falcon

orienteering 50:00 [2] ** 6.0 km (8:20 / km) +150m 7:24 / km
shoes: VJ falcon

Saturday Mar 24, 2012 #

running road/trails warm up/down 10:00 [1] 1.0 km (10:00 / km)
slept:4.0 shoes: Olway

so , worked friday night, drove to Rocky ridge, slept 1.5h in the car and got up since someone knocked on my car window- to make sure i get my map. my face probably read "wtf" since i was left alone. the other 2.5h h of sleep are at home- in bed like normal people, except the 'length' of that sleep

orienteering 1:14:00 *** 10.0 km (7:24 / km) +100m 7:03 / km
shoes: Olway

rusty. is the word for beginning of the training race. then got awake - probably and did pretty well, except 5,7,9 were either not there, or mishung. and i remember Russel Peters quote 'somebody is gonna get hurt ". good mental practice. i just executed nice and kept going ( except at 5 were i stayed for over 2 min). need more O map practice this spring- before races.body exhausted. no wonder

Friday Mar 23, 2012 #

gym ex & stretching 12:00 [1]
slept:7.0 (rest day)

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

Thursday Mar 22, 2012 #

running road/trails warm up/down 27:25 4.25 km (6:27 / km) +40m 6:10 / km
slept:7.0 shoes: Adidas black*yellow

another plus mid 20's today. yeap. celsius

running road/trails intervals 15:35 [5] 4.25 km (3:40 / km) +50m 3:28 / km
shoes: Adidas black*yellow

found some extra gear this afternoon. maybe the MT -2 h earlier ?
4*4 (1.14,1.11,0.98,1.04k/3.35 ) on the loop w/90" rest/jog

C • 2009 1

Wednesday Mar 21, 2012 #

running road/trails 55:00 10.0 km (5:30 / km) +110m 5:13 / km
slept:7.0 shoes: Adidas black*yellow

easy run to highland hills and back w/Alin. and then he complicated things with a surge on the uphill by the highway

gym ex & stretching 5:00 [1]

Tuesday Mar 20, 2012 #

running road/trails 1:00:00 [2] 10.5 km (5:43 / km) +260m 5:05 / km
slept:7.0 shoes: Adidas black*yellow

at M woods 7*

Monday Mar 19, 2012 #

running road/trails 38:00 7.0 km (5:26 / km) +80m 5:08 / km
slept:7.5 shoes: Adidas black*yellow

slept decent after overnight work. and warm outside too :)

Sunday Mar 18, 2012 #

running road/trails warm up/down 22:00 3.7 km (5:57 / km) +40m 5:38 / km
slept:6.5

orienteering race 45:00 ** 7.3 km (6:10 / km) +100m 5:46 / km

very fast pace in 2 out of 3 loops at the eliminator. 8( out of top 20 ),7(out of top 10) and 9- on the final loop- i guess. a small mistake after 1st on last loop so i was able to have an all alone course at a normal pace. quite warm today

gym ex & stretching 4:00 [1]

Saturday Mar 17, 2012 #

running road/trails 1:45:00 20.0 km (5:15 / km) +320m 4:52 / km
slept:7.0 shoes: Adidas Green 11

towards M Woods and 34.04 there for 6 laps (5.46,5.42,5.40,5.35,5.44,5.32). just about 17°C by the time i finished this. wore green shoes. special day

C • green shoes 2

9 PM

Unspecified 6:00 [3]

Friday Mar 16, 2012 #

running road/trails warm up/down 24:37 3.7 km (6:39 / km) +20m 6:29 / km
slept:7.0 shoes: Adidas Green 11

running road/trails intervals 16:23 4.3 km (3:49 / km) +65m 3:33 / km
shoes: Adidas Green 11

4*4 w/90 easy this time. plus 16° C (1.05...1.09...0.92...1.16/4.23)

Thursday Mar 15, 2012 #

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

still not feeling great. plus the 12h shifts- do not really help here

Wednesday Mar 14, 2012 #

running road/trails 38:00 7.0 km (5:26 / km) +80m 5:08 / km
slept:7.0 shoes: Adidas Green 11

gym ex & stretching 4:00 [1]

Tuesday Mar 13, 2012 #

Note
slept:7.0 (rest day)

another day off. no sneezing or anything, hopefully training can resume- weather is too nice outside to ignore it

Monday Mar 12, 2012 #

Note
slept:7.0 (sick) (rest day)

long hours at work, but no more running nose. still weak

Sunday Mar 11, 2012 #

Note
slept:7.0 (sick) (rest day)

sneezing and a running nose first 4h this morning. and suppose to be a nice day.

5 PM

running road/trails warm up/down 30:00 [1] 5.0 km (6:00 / km) +30m 5:50 / km
shoes: Adidas Green 11

Saturday Mar 10, 2012 #

12 PM

x-country skiing 1:37:00 ** 23.5 km (4:08 / km) +200m 3:58 / km
slept:7.0 shoes: Fischer Ski

actually this should be ski-orienteering. i had my map holder and use it constantly reading the map. super fun

3 PM

running road/trails warm up/down 14:00 [1] 2.0 km (7:00 / km) +40m 6:22 / km
shoes: Ice bugs 2

orienteering 18:00 [2] *** 2.0 km (9:00 / km) +40m 8:11 / km
shoes: Ice bugs 2

Friday Mar 9, 2012 #

biking warm up/down 15:00 [1]
slept:7.0 (rest day)

gym ex & stretching 5:00 [1]

Thursday Mar 8, 2012 #

running road/trails 40:00 [2] 5.5 km (7:16 / km) +150m 6:24 / km
slept:7.5 shoes: Ice bugs 2

forest run at Hydro...

Wednesday Mar 7, 2012 #

running road/trails 59:00 11.5 km (5:08 / km) +120m 4:53 / km
slept:8.0 shoes: Adidas Green 11

w/Blair -@-driftwood area. 2 tempos at 18.34-18.38. plus 12° C

Tuesday Mar 6, 2012 #

running road/trails 1:17:00 14.0 km (5:30 / km) +150m 5:13 / km
slept:8.0 shoes: Adidas Green 11

Monday Mar 5, 2012 #

Note
slept:9.0 (rest day)

Sunday Mar 4, 2012 #

running road/trails 33:00 5.0 km (6:36 / km)
slept:7.0 shoes: Adidas Green 11

warm-up (2 min ) then longer cool down at a normal pace, and some control picking included here

orienteering 47:00 ** 8.5 km (5:32 / km)
shoes: Spike S

thomass Stars. not feeling too strong on a good course designed by Tiny. one map correction need it- and that could save me like 75-90 sec and probably some spots.

C • Where? 3

Saturday Mar 3, 2012 #

biking 1:10:00 [1]
slept:6.0

Friday Mar 2, 2012 #

running road/trails warm up/down 42:00 6.9 km (6:05 / km) +25m 5:59 / km
slept:8.0 shoes: Adidas Green 11

to highland and back. super tight hams

running road/trails intervals 16:00 4.1 km (3:54 / km) +50m 3:41 / km
shoes: Adidas Green 11

4*4

Thursday Mar 1, 2012 #

running road/trails 41:00 7.5 km (5:28 / km) +85m 5:10 / km
slept:8.0

neighbourhood loop

gym ex & stretching 4:00 [1]

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