Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Aug 31, 2015:

	activity	#	time	miles		km		+m
	running road/trails	15	8:42:00	53.07	(9:50)	85.4	(6:07)	1165
	orienteering	8	6:22:00	28.65	(13:20)	46.1	(8:17)	880
	biking	4	1:04:00
	gym ex & stretching	6	35:00
	Unspecified	1	12:00	0.62	(19:19)	1.0	(12:00)	50
	Total	23	16:55:00	82.33		132.5		2095
averages - sleep:6.9 rhr:41

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Monday Aug 31, 2015 #

running road/trails warm up/down 18:00 [2] 3.0 km (6:00 / km) +20m 5:48 / km
slept:7.0 (sick) shoes: Asics 2015

sleep 4.5+2.5..attempt to shake the sickness away

Sunday Aug 30, 2015 #

Note
slept:6.0 (sick) (rest day)

10 h work and back to work for night shift. super crazy week ( and being sick is not fun to start with)

Saturday Aug 29, 2015 #

Note
slept:6.0 (sick) (rest day)

15 h

Thursday Aug 27, 2015 #

Note
slept:6.5 (rest day)

5 day in a row with 12hr work (at least )

Wednesday Aug 26, 2015 #

Note
slept:6.0 (sick) (rest day)

had migraine all night . tired, and sore throat

Tuesday Aug 25, 2015 #

Note
slept:6.0 (sick) (rest day)

feeling tired and sick. 12h work day again. rest day need it

Monday Aug 24, 2015 #

running road/trails 41:00 7.0 km (5:51 / km) +80m 5:32 / km
slept:6.0 shoes: Asics 2015

Sunday Aug 23, 2015 #

biking warm up/down 17:00 [1]
slept:5.5 (rest day)

late in the eve , after 13hr at work today

Saturday Aug 22, 2015 #

Event: ONB COC2015: Long Distance, Wentworth Ski Hill, NS

running road/trails warm up/down 25:00 [1] 1.8 km (13:53 / km) +120m 10:25 / km
slept:7.5 shoes: inov 8 _ 2015

warm -up . up,up hill - looking a bit at the model up. hilly

orienteering 2:15:00 *** 13.0 km (10:23 / km) +300m 9:19 / km
shoes: inov 8 _ 2015

i don't like rogaines.. or maps suitable for rogaines. felt ok physically once race started, missed on the way to 3 - not getting too much of understanding of the terrain . found 4 after couple of min mist. then more search, found 3. still in the game..moved well till near 7- when either i can't read very well on a 1:15k( or i had a bad dream ), or things didn't make perfect sense for me- lost 7 min or so, add 3-4 more.. still felt ok- not tired, but with another 6-7 min near 10.. and maybe someone can explain to me while many portion of the map looked white and feature less, but i could not agree with that. lost another 10-15 min looking for 11 ( found 12 first ).. and then i realized that its not fun, do not know what time it is and i have a flight to catch..probably soon. jogged to the finish, changed and drove to Moncton- totally puzzled how come not many folks( if any) had an - at least ok race.. funny thing - after like 6-7 min of errors was still on second place at #6.. enough with trying to justify why i quit a race ( probably first time) .. had overall a very nice vacation in NB,NS and PEI..and happy to orienteer in 2 new provinces ) and glad that i decide to skip the rest of the race, and catch the flight

running road/trails 22:00 [4] 4.7 km (4:41 / km) +30m 4:32 / km
shoes: Asics Gel-contend

had enough energy to put a good pace after dropping my rental car, and make it to the airport- just in time

Long C10 - Splits

Friday Aug 21, 2015 #

orienteering 40:00 ** 3.0 km (13:20 / km) +100m 11:26 / km
slept:7.5 shoes: inov 8 _ 2015

model terrain..cause mapping style supposed to be different. kind of adventure there in the wild..w/Val..after driving around the morning in PEI for more sightseeeing

Thursday Aug 20, 2015 #

running road/trails warm up/down 9:00 1.5 km (6:00 / km)
slept:7.5 shoes: Asics 2015

orienteering race 19:00 [4] 4.0 km (4:45 / km) +15m 4:40 / km
shoes: Asics 2015

COC Sprint. Didn't make it to 5th gear today. Nice to add another province to my total count. And... that's all. Won the M45

Sprint C5 - Splits

Tuesday Aug 18, 2015 #

running road/trails 49:00 7.5 km (6:32 / km) +180m 5:50 / km
slept:7.5 shoes: Asics 2015

Nice Vistas( trail, ocean, sunset and a moose) run w/Val on sky mile trail ( just off of Cabot Trail _NS) . Long day driving and amazing places in NS

gym ex & stretching 5:00 [1]

Monday Aug 17, 2015 #

running road/trails warm up/down 4:00 [1] 0.5 km (8:00 / km)
slept:7.0 shoes: Spike S

orienteering race 15:00 [4] ** 2.5 km (6:00 / km) +20m 5:46 / km
shoes: Spike S

Sprint on the ocean floor at Hopewell Rocks. Super cool.. and muddy. Had a good time there

Unspecified 12:00 [1] 1.0 km (12:00 / km) +50m 9:36 / km
shoes: Asics 2015

Had a nice walk in Moncton, noon hours and 30 Celsius. Later in the eve had great hike w/Val in Truro (NS). Nice park, nice views. Great scenery. Only counted the 'going in to the falls " portion, since HR went high enough to count as exercise.

Sunday Aug 16, 2015 #

Event: ONB COC2015: Middle Distance, Hillsborough, NB

orienteering warm up/down 15:00 [1] *** 1.5 km (10:00 / km) +35m 8:57 / km
slept:7.0 shoes: Spike S

orienteering race 47:00 [4] **** 5.5 km (8:33 / km) +200m 7:14 / km
shoes: Spike S

COC Middle. Start out pretty well, but near 2 rolled over slightly my right ankle. Minor hesitation on the way to 6( maybe 30 secs) . Not best route to 8 (went left through a tough terrain_lost another 30 seconds. Thru edge of green towards 11(40 secs). By now my glasses fogged pretty well, lots of water (sweat on magnifier, my eyes, lost 2 min at 12. Another 1min at 18, and lots of stop/go try to read the map, at this time was almost guessing..but kept mistakes to minimal, and end up with a silver medal. I could not match Damian's speed _ good pace shown there, .super technical terrain. Proudly taking the silver ( not sure I should run M21 E anymore.. )

C • Congrats!! 3

Middle 10 - Splits

Saturday Aug 15, 2015 #

orienteering 34:00 **** 4.0 km (8:30 / km) +60m 7:54 / km
slept:7.0 shoes: inov 8 _ 2015

Model map at COC. Tough terrain, hard to read map, lots of details. Rusty

Friday Aug 14, 2015 #

Event: 2015 Canadian Orienteering Championships

Note
slept:7.5 (rest day)

Thursday Aug 13, 2015 #

running road/trails 32:00 [3] 5.5 km (5:49 / km) +75m 5:27 / km
slept:7.0 shoes: Asics Gel-contend

at hydrocut west

Wednesday Aug 12, 2015 #

gym ex & stretching 5:00 [1]
slept:7.5

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

Tuesday Aug 11, 2015 #

running road/trails 37:25 6.0 km (6:14 / km) +85m 5:49 / km
slept:7.5 shoes: adidas marathon 2012

running road/trails intervals 6:35 [5] 2.0 km (3:18 / km)
max:160 shoes: adidas marathon 2012

5*400 (78,80,79,80,77)

Monday Aug 10, 2015 #

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

biking warm up/down 12:00 [1]

Sunday Aug 9, 2015 #

running road/trails 56:00 9.0 km (6:13 / km) +100m 5:54 / km
slept:7.0 shoes: Asics Gel-contend

w/ Val at Pinery.. nice place.. haven't been there in years

Saturday Aug 8, 2015 #

running road/trails warm up/down 20:00 2.4 km (8:20 / km) +45m 7:37 / km
slept:7.5 shoes: Inov 8

orienteering 40:00 [4] *** 5.6 km (7:09 / km) +100m 6:33 / km
shoes: Inov 8

at the site of last ont champs hosted by us

gym ex & stretching 4:00 [1]

Friday Aug 7, 2015 #

running road/trails 45:00 8.0 km (5:38 / km) +100m 5:18 / km
slept:6.5 shoes: Asics Gel-contend

hydrocut west.. did a fast loop at the end in 7.54. pretty good

Thursday Aug 6, 2015 #

running road/trails warm up/down 22:00 3.5 km (6:17 / km) +20m 6:07 / km
slept:6.5 shoes: Asics 2015

running road/trails intervals 10:00 [4] 2.5 km (4:00 / km) +25m 3:49 / km

westheights area 5*500 m (w/ 200 jog in between). not enough time for more

Wednesday Aug 5, 2015 #

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

watching WOC relay

Tuesday Aug 4, 2015 #

running road/trails 36:00 [1] 5.0 km (7:12 / km) +60m 6:48 / km
slept:7.0 shoes: Asics Gel-contend

installing ribbons for Stars wednesday training

gym ex & stretching 4:00 [1]

Monday Aug 3, 2015 #

biking warm up/down 20:00 [1]
slept:7.5

Sunday Aug 2, 2015 #

running road/trails warm up/down 23:00 3.5 km (6:34 / km) +40m 6:13 / km
slept:7.5 shoes: Asics Gel-contend

following the sprint WOC, got in the mood and did a urban sprint ( as style ), medium ( as distance)

orienteering 37:00 [4] ** 7.0 km (5:17 / km) +50m 5:06 / km
shoes: Asics Gel-contend

kit west end/monarch area

Saturday Aug 1, 2015 #

running road/trails 47:40 7.5 km (6:21 / km) +120m 5:53 / km
rhr:41 slept:8.0 shoes: Asics 2015

so drove to mw , stay 1 min in the car after, and my HR is dropping to 41. hmm..and that where is staying around after 1-2 of sitting/resting

running road/trails intervals 6:40 [5] 2.0 km (3:20 / km)
max:157 shoes: Asics 2015

at res.. 5*400, ( about 27 C) and head wind for 120-150 m..80-79-80-77-80

running road/trails tempo 11:40 [4] 2.5 km (4:40 / km) +65m 4:08 / km
ahr:143 shoes: Asics 2015

2 loops at mw, second one slightly faster..

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