Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending Oct 13, 2008:

	activity	#	time	miles		km		+m
	orienteering	2	2:27:00	15.1	(9:44)	24.3	(6:03)	495
	running road/trails	5	2:27:00	16.9	(8:42)	27.2	(5:24)	180
	Unspecified	1	1:30:00	3.73	(24:08)	6.0	(15:00)	60
	Total	6	6:24:00	35.73	(10:45)	57.5	(6:41)	735
averages - sleep:7.5

1:45

0:00

» now

Monday Oct 13, 2008 #

Unspecified 1:30:00 [1] *** 6.0 km (15:00 / km) +60m 14:17 / km
(rest day)

mapped in Breithaupt park..nice day today. spent over 3 hours there, however stop and go lot of time, so..

no running and let the medicine to work

Sunday Oct 12, 2008 #

running road/trails warm up/down 10:00 [3] 2.2 km (4:33 / km) +30m 4:15 / km
shoes: ice bugs

late for a warm up , so had to do a fast one today. i did'nt know if I should run , or how much- today

orienteering race 1:35:00 [3] *** 14.3 km (6:39 / km) +300m 6:01 / km
shoes: ice bugs

did end finishing today , and OK too- third. I beat Wil by only 5 sec ( actually 17 sec i was faster going to the last control- and those made the difference between us in the standings. Jon won). lucky to get another medal , and i am glad that this one was over. my body should accept the medicine and some rest next 3 days or so, and then train again. had some portion of not updated map, but the 6 min mistake at 9 was just mine. weakness in my body or the map should account for the "others"

Saturday Oct 11, 2008 #

Event: Ontario Orienteering Championships / Eastern Canadian Orienteering Champio

running road/trails 26:00 [1] 4.0 km (6:30 / km) +30m 6:16 / km
slept:7.5 shoes: Nike

warm up ( and only 3 min of cool down for both events ?!?)

orienteering race 36:00 [4] **** 6.0 km (6:00 / km) +160m 5:18 / km

Ont. champs middle. good terrain , good map, and very good result on a day where "my cold " still bothered me. 3 minor bumps about 30 sec each, but was able to limit the damage. I won by 40 sec or so ahead or Mark A. ( my real first win at Ontario''s in 11 attempts since i moved here.. !)

orienteering race 16:00 [5] ** 4.0 km (4:00 / km) +35m 3:50 / km
shoes: Nike

PM the sprint at Ont champs. finished 3rd for a tie with Laszlo which carry a more severe cold then mine. he did 3 seconds fatser then me the short finish chute.lucky that i did not lost that 3rd spot ). my fitness is limited now and I don't know if I should push thru this weakness from the cold and not much/proper training from last 4 weeks . Hans won about 40 sec ahead of us. then I was the "main cook" for the national team BBQ fundraiser. very nice weather.

Note

start taking antibiotics in the evening. therefore "no alcohol celebrations". after tommorow I'll need some rest.

Course 3 Sprint Distance - Splits

Course 8 Middle Distance - Splits

Friday Oct 10, 2008 #

Note
(rest day)

need it another rest since I still feel weak .this cold should go away..

Thursday Oct 9, 2008 #

running road/trails warm up/down 27:00 [2] 4.54 km (5:57 / km)
shoes: Nike

in Bechtel, warm up included some drills on the soccer field

running road/trails intervals 10:00 [4] 2.46 km (4:04 / km) +65m 3:35 / km
shoes: Nike

3* hill loop in Bechtel (~820 m) ( 3.27,3.25,3.11 )

Wednesday Oct 8, 2008 #

running road/trails 16:00 [1] 2.5 km (6:24 / km) +25m 6:06 / km

setting up controls for a evening training in Bechtel.. wet tonite..

Tuesday Oct 7, 2008 #

running road/trails 44:30 [2] 7.5 km (5:56 / km) +30m 5:49 / km
shoes: Nike

w/Alin

running road/trails (track) 13:30 [3] 4.0 km (3:23 / km)
shoes: Nike

10*400 m (87,80,84,80,83,81,80,79,79,77) with 100 m jog recorded at the other training

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