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Training Log Archive: Nick

In the 7 days ending May 24, 2008:

	activity	#	time	miles		km		+m
	running road/trails	6	4:06:00	27.17	(9:03)	43.72	(5:38)	435
	orienteering	2	1:52:00	10.56	(10:36)	17.0	(6:35)	335
	gym ex & stretching	2	8:00
	Total	6	6:06:00	37.73		60.72		770
averages - sleep:5.5

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Saturday May 24, 2008 #

Event: US Team Trials

running road/trails warm up/down 22:00 [2] 3.0 km (7:20 / km) +150m 5:52 / km
shoes: Nike

after a short nite, and a long drive to Allentown PA , run the WRE in the afternoon..long uphill walk/run and just couple of minutes of cool down

orienteering race 21:00 [5] *** 4.0 km (5:15 / km) +85m 4:45 / km
ahr:160 slept:3.5 shoes: Nike

nice area , fast pace on a nice map, able to push quite good , managed to even skip a control and end up disq. fitness is there , now should step up a notch, in other aspects too. to bad i've got no points, but there should be more WRE races this year

Thursday May 22, 2008 #

running road/trails warm up/down 42:00 [2] 7.0 km (6:00 / km) +50m 5:48 / km
shoes: ice bugs

running road/trails intervals 18:00 [4] 5.0 km (3:36 / km) +60m 3:24 / km
shoes: ice bugs

7*2.30 min ( last 30 sec up a notch )

managed to get a small blister on the left heel.

Wednesday May 21, 2008 #

running road/trails 43:00 [1] 7.0 km (6:09 / km) +50m 5:56 / km
shoes: Saucony

installing some ribbons then running with some Stars at wednesday training

gym ex & stretching warm up/down 4:00 [1]

Tuesday May 20, 2008 #

running road/trails warm up/down 36:30 [2] 6.5 km (5:37 / km) +40m 5:27 / km
shoes: Nike

running road/trails 14:00 [1] 1.5 km (9:20 / km)
shoes: Nike

in between intervals

running road/trails intervals (track) 14:30 [4] 3.0 km (4:50 / km)
shoes: Nike

15*300 meters ( between 60 to 58" majority of them ) , last few between 56 to 52''.. smooth

gym ex & stretching 4:00 [1]

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

C • Congratulations! 4

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