Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending May 31, 2012:

	activity	#	time	miles		km		+m
	running road/trails	27	16:36:00	110.79	(8:59)	178.3	(5:35)	2400
	orienteering	6	6:10:00	29.02	(12:45)	46.7	(7:55)	1255	11 /	16c	68%
	Unspecified	3	50:00	3.42	(14:38)	5.5	(9:05)	40
	biking	1	26:00
	gym ex & stretching	3	13:00
	Total	31	24:15:00	143.23		230.5		3695	11 /	16c	68%
averages - sleep:6.5

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Thursday May 31, 2012 #

running road/trails 1:02:00 10.0 km (6:12 / km) +200m 5:38 / km
slept:6.0 shoes: Sally x-cross

went to bed almost 4 am- preparing some maps for upcoming events, trainings etc.. did 16*1min at Huron w/30" jogging in between

Wednesday May 30, 2012 #

running road/trails 39:00 [2] 7.0 km (5:34 / km) +85m 5:15 / km
slept:7.0 shoes: Adidas Green 11

kind of easy day - training wise.. busy - otherwise

Tuesday May 29, 2012 #

running road/trails warm up/down 21:00 3.25 km (6:28 / km) +35m 6:08 / km
slept:6.5 shoes: Adidas black*yellow

running road/trails intervals 16:00 4.25 km (3:46 / km) +50m 3:33 / km
shoes: Adidas black*yellow

maybe 30° C hot and humid. 4*4 for a total of 15.34 on my regular loop ( stayin' alive last minute on each ). ain't bad, eh?

Monday May 28, 2012 #

Note
slept:8.0 (rest day)

and super hot

Sunday May 27, 2012 #

gym ex & stretching 4:00 [1]

1 PM

running road/trails tempo 54:30 12.1 km (4:30 / km) +270m 4:03 / km
shoes: Adidas Green 11

1*10 min , plus 2*4loops at monarch (5.39,5.39,5.39, 5.28 ) and (5.33,5.37,5.30,5.18)- last 1.5 loops w/ Alin who also jumped in for one on the first one too. sweating buckets. good stuff

2 PM

running road/trails 45:30 7.9 km (5:46 / km) +110m 5:23 / km
slept:8.0 shoes: Adidas Green 11

9 PM

running road/trails warm up/down 26:00 [1] 3.5 km (7:26 / km) +30m 7:07 / km
shoes: Adidas Kanadia

with Roger & D. around the thursday training course

Saturday May 26, 2012 #

running road/trails warm up/down 28:00 4.5 km (6:13 / km) +30m 6:01 / km
slept:6.0 shoes: Sally x-cross

orienteering 30:00 ** 4.5 km (6:40 / km) +100m 6:00 / km
shoes: Sally x-cross

O -session with Craig and Michael. even knowing the area , i had fun there and need it to be concentrated. some surges were added

C • LOL 2

Friday May 25, 2012 #

running road/trails 32:00 7.0 km (4:34 / km) +80m 4:19 / km
slept:6.0 shoes: Adidas Green 11

just about +26 or 27°C, and i decided to go a bit faster on my regular loop. quite content with the outcome = 16.50, few weeks ago i did 2 at about mid 18's. sweating like .... afterwards

Thursday May 24, 2012 #

running road/trails 49:00 9.5 km (5:09 / km) +40m 5:03 / km
slept:8.0 shoes: Adidas Green 11

at least 25° C today. a bit too warm for Alin who did only 2.5 of the 4*4 . roughly 1 k each, felt easy/normal for me

Wednesday May 23, 2012 #

running road/trails 38:00 6.5 km (5:51 / km) +80m 5:30 / km
slept:7.0 shoes: Adidas Kanadia

went out for a short run. couldn't stay no more

Monday May 21, 2012 #

Unspecified 15:00 [1] 2.0 km (7:30 / km)
slept:8.0 (injured) (rest day)

maybe one hour of map updates in the park. good thing i had to give a rest to my leg

Sunday May 20, 2012 #

running road/trails warm up/down 4:00 [2] 0.5 km (8:00 / km) +30m 6:09 / km
slept:7.0 shoes: Spike S

got the advice i need it prior to the race. so careful - avoid marshes etc.. tripped on a barbwire rushing to the start and i hit - yes -- my injured area. ouch . that hurts- and set up pretty much the tone for the day

orienteering race 2:01:00 *** 13.5 km (8:58 / km) +470m 7:38 / km
shoes: Spike S

went out - just cuz. spiked first control , kept moving towards 2 and a bit too aggressive thinking is a new updated map etc.. paid the price --6 min lost just below and before the control where the map was not changed.. tried to focus again and kept moving. did not like 6- not really lost time - just did not like it. get 8 route choice straight , nice navigation tough woods tough footing, but way slower the Patrick's and Eric's around the trail option. at this point due to combination of injury( which did not hurt ) but just had to take care of it, avoid marshes, or run like a princess there, and the stupid #2 -- i am about 10-15% less that i like. got caught by Eric at 10 by 12 min- not surprise there, took a different route to 11 ( i went right) and we were just about together on the main road. got slow - of course crossing the marsh and no more Eric. lucky he had a small 'extra loop; so i punch 12 right ahead of him. after the map exchange i have to report lots of slow moving , again much attention in not hitting anything- lost huge time on that map with maybe 1 min mistake. good thing the leg is not any worst - in my opinion. however i should take it easy for few days

Saturday May 19, 2012 #

Event: Ottawa O-Fest 2012

running road/trails warm up/down 20:00 [2] 2.8 km (7:09 / km) +20m 6:54 / km
slept:5.5 shoes: VJ Supra

orienteering race 44:00 [4] **** 6.2 km (7:06 / km) +100m 6:34 / km
shoes: VJ Supra

Wow . Not exactly my day .Woke up at 3.50 am and drove easy to Ottawa . Got to the start after a longer than advertised distance . Not by much 'but enough to miss the start. Got a new time , lost like 40 second at first. Some another 2.5 min added either sloppy or slow . Right after 8 I hit my shin split in something really hard . Normally I use some bad words ( swear ) . I did not. ( Hammer would be proud and surprised) . Affected somehow me - then got some blister on right heel. End up almost 6 behind a fast Eric K. Then I looked at my injury and did not look pretty . End up with 7 stitches after 3 h at a walk in clinic- and the recommendation or order NOT to run in the next few days . Wtf ? Hopefully Will advice won't be so harsh . I definitely want to run sunday .crazy hurt or not

C • Congrats 2

M21-34 - Splits

Friday May 18, 2012 #

running road/trails warm up/down 23:00 [1] 4.0 km (5:45 / km) +25m 5:35 / km
slept:5.0 (rest day) shoes: Adidas black*yellow

some drills. glad that my 2 weeks of nights are over.. for about 2 weeks :)

Thursday May 17, 2012 #

biking warm up/down 26:00
slept:5.5 (rest day)

sleep 4.5+1

Note

my newest pleasure/hobby
"sleeping in bed".. shift work + long commute must be the reason

Wednesday May 16, 2012 #

running road/trails 39:00 [2] 7.0 km (5:34 / km) +85m 5:15 / km
slept:6.5 shoes: Adidas black*yellow

eve run w/Alin. felt easy ( maybe because its only +10°C).

sleep 6+0.5

Tuesday May 15, 2012 #

running road/trails 48:00 9.0 km (5:20 / km) +140m 4:57 / km
slept:5.5 shoes: Adidas Green 11

sleep 5+ 0.5 ( after ARK) ouch.
4*4 at Bechtel before ARK with Craig ( who patiently finished them all ) , Patrick ( who had to skip one), Alin who skipped a bit more and hammer who skipped them all. ~ 1k on each. Good to have a group there. quite hot too

C • Patiently 3

Unspecified 15:00 [1] 1.5 km (10:00 / km) +20m 9:22 / km
shoes: Adidas Green 11

ARK stuff

Monday May 14, 2012 #

running road/trails 40:00 6.5 km (6:09 / km) +80m 5:48 / km
slept:6.0 shoes: Adidas black*yellow

Sunday May 13, 2012 #

running road/trails 20:00 3.0 km (6:40 / km) +30m 6:21 / km
slept:8.0 shoes: Sally x-cross

orienteering 46:00 **** 5.0 km (9:12 / km) +35m 8:53 / km
shoes: Sally x-cross

Saturday May 12, 2012 #

running road/trails 1:15:00 12.5 km (6:00 / km) +170m 5:37 / km
slept:4.0 shoes: Adidas black*yellow

so only 4h of sleep after my shift, but need it to do this one. met Blair and did 3*1 loop at Monarch W (4.58,4.53,4.48) - 2 before heading to track and one after. good pace- surprisingly strong

running road/trails tempo 11:00 [5] 3.0 km (3:40 / km)

somewhere mid-way thru the run went to Res and did a pretty good 3k (3.33,3.40,3.36)= 10.50. some wind- not major ,and also Blair just start his speed training - so no much help there. good to have company though. Happy

C • Nice 2

Friday May 11, 2012 #

running road/trails 39:00 [3] 8.0 km (4:53 / km) +50m 4:44 / km
slept:5.5 shoes: Adidas black*yellow

to and from highland at a good pace. sleep 5+0.5

Thursday May 10, 2012 #

running road/trails 42:00 8.0 km (5:15 / km) +90m 4:58 / km
slept:6.0 shoes: Adidas black*yellow

include one loop in just under 19 min

gym ex & stretching 4:00 [1]

Wednesday May 9, 2012 #

running road/trails 47:00 9.0 km (5:13 / km) +70m 5:02 / km
slept:6.5 shoes: Adidas Green 11

Bechtel . 4*4 w/2min ( ~980 to 1010m). sleep 6+0.5

Tuesday May 8, 2012 #

Unspecified warm up/down 20:00 [1] 2.0 km (10:00 / km) +20m 9:31 / km
slept:6.5 (rest day) shoes: Adidas Green 11

at ARK KW- training -not sure what to call it. sleep 6+0.5

Monday May 7, 2012 #

running road/trails 31:00 5.5 km (5:38 / km) +60m 5:21 / km
slept:5.5 shoes: Adidas Kanadia

at Bechtel

Sunday May 6, 2012 #

running road/trails warm up/down 10:00 [1] 1.0 km (10:00 / km) +40m 8:20 / km
slept:6.5 shoes: Sally x-cross

orienteering race 1:27:00 **** 12.0 km (7:15 / km) +350m 6:20 / km
shoes: Spike S

west point long. had a good pace -nothing spectacular till 10, then increased it. misspunch 4. lost another 90 sec after that searching for the 'boulder with the right control' on that slope. did not lost motivation and actually went strong for the last half an hour. 31.30 from 10 to the end tying z-man for best split. another good training. drove home, slept 20 min and went for a long overnight shift

C • drive home 1

Saturday May 5, 2012 #

Event: 33rd West Point A Meet

running road/trails warm up/down 19:00 *** 2.0 km (9:30 / km) +130m 7:10 / km
slept:5.0 shoes: VJ Supra

sleep is 4.5 and another .5 h after the race in the car

orienteering race 42:00 *** 5.5 km (7:38 / km) +200m 6:28 / km
spiked:11/16c shoes: VJ Supra

here we go again. WP and these maps. almost always first terrain/map of the season , in a nice terrain, technical difficult but with mapping from the late 80's i guess. many unmapped big cliffs, veget hmm so-so. lost 6 min in first 3 controls (0.5,3.5,2) then speed up to catch z-man. successful . and tried to make sense again of the map at the end for a bit over 2 min of trouble. nice day altogether

C • Congrats 2

gym ex & stretching 5:00 [1]

Blue Middle - Splits

Thursday May 3, 2012 #

running road/trails warm up/down 15:00 [1] 2.5 km (6:00 / km) +15m 5:50 / km
slept:7.0 (rest day) shoes: Adidas Green 11

Wednesday May 2, 2012 #

running road/trails warm up/down 33:00 [1] 5.0 km (6:36 / km) +130m 5:50 / km
slept:7.0 shoes: Adidas black*yellow

running road/trails intervals 20:00 [5] 5.0 km (4:00 / km) +130m 3:32 / km
shoes: Adidas black*yellow

4*1 loop at mw (4.58,4.52,4.52,4.51). glad i was able to go that strong

Tuesday May 1, 2012 #

running road/trails 49:00 [2] 8.5 km (5:46 / km) +95m 5:28 / km
slept:7.5 shoes: Adidas Kanadia

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