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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending May 19, 2008:

activity # timemileskm+m
  orienteering3 2:41:00 14.6(11:02) 23.5(6:51) 495
  running road/trails5 2:23:00 15.98(8:57) 25.72(5:34) 160
  Total6 5:04:00 30.58(9:56) 49.22(6:11) 655
averages - sleep:6

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Monday May 19, 2008 #

running road/trails 41:00 [2] 7.5 km (5:28 / km) +50m 5:17 / km
shoes: Nike

recovery run on a 'chilly' Victoria day

Sunday May 18, 2008 #

running road/trails warm up/down 15:00 [2] 2.0 mi (7:30 / mi) +35m 7:07 / mi
slept:7.5 shoes: Olway

warm up before long race ( no warm down today.. just lazy ..actually done some walking visiting in Ottawa later in the afternoon.

orienteering race 1:31:00 [4] *** 13.0 km (7:00 / km) +250m 6:23 / km
shoes: Olway

long dist race at the trials.. end up in ... of course four place..a bad start ( didnt' understood much about the map, so got caught at first by Mike S.) had a good speed for a little while, till i dropped behind Mike and half way towards 4, i decided to put another small ..longish route, and never saw him again..pick up the pace after 5 but couple of minor mistakes kept me behind.. not bad for a first timer on that map..
now its time to some tunning and training.. good thing that WRE event and the winter and spring adv races that i organized are over.. some time for myself should make a difference this summer.

end up third overall ( combined time at NCOF ) behind Mike and Wil.. not bad for an old men, but not stellar either..he..he

Saturday May 17, 2008 #

running road/trails warm up/down 25:00 [1] 3.5 km (7:09 / km) +40m 6:45 / km
shoes: ice bugs

prior/after races at the team trails ( combined middle + sprint)..

Note
slept:4.5

long trip to Ottawa but finally made it with about 45 min to spare.. a broken muffler extended the trip by 1 hour since i had to stop in Kingston and replace it.. funny thing, I work in testing exhaust systems, and I replaced ( in 3 cars) lots since i work there

orienteering race 31:00 [4] **** 4.5 km (6:53 / km) +125m 6:03 / km
ahr:148 max:173 shoes: ice bugs

middle dist.. an OK race ( no major mistakes, just a safe one) end up 4th like 100 sec or so behind Mike S.. good stuff i was just ahead of hammer ( he is dangerous even with one leg only ). somehow satisfied.. bad thing my left calf hurt a lot after the race..hmmm

orienteering race 14:00 [5] *** 2.5 km (5:36 / km) +70m 4:55 / km
shoes: ice bugs

the sprint race at the trials .. could not get a clean start (like 20 sec bobble ).. left calf , plus some caution , and i end up in 4th again ( if i do not include Magnus H.here )..OK , except too far behind Patrick

Thursday May 15, 2008 #

running road/trails warm up/down 16:00 [1] 2.5 km (6:24 / km) +10m 6:16 / km
shoes: Saucony

Wednesday May 14, 2008 #

orienteering 25:00 [1] 3.5 km (7:09 / km) +50m 6:40 / km

easy run at Stars training in Huron

Tuesday May 13, 2008 #

running road/trails warm up/down 36:00 [1] 6.0 km (6:00 / km) +25m 5:53 / km
shoes: Nike

running road/trails intervals (track) 10:00 [4] 3.0 km (3:20 / km)
shoes: Nike

10* 1 min (~300 m each, except last ~350m)

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