Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending Jul 5, 2010:

	activity	#	time	miles		km		+m
	orienteering	4	2:46:00	7.15		11.5		375	29 /	31c	93%
	running road/trails	6	2:11:00	12.74	(10:17)	20.5	(6:23)	245
	biking	1	18:00
	gym ex & stretching	1	4:00
	Total	6	5:19:00	19.88		32.0		620	29 /	31c	93%
averages - sleep:6

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Monday Jul 5, 2010 #

running road/trails 39:00 [2] 7.0 km (5:34 / km) +70m 5:18 / km
ahr:124 slept:4.0 shoes: Adidas

total sleep ( during flights or awaiting to get on board -2h ) Calgary to Toronto.. temp like 30°C.. added another 2h sleep before going to work at noon.

Sunday Jul 4, 2010 #

running road/trails warm up/down 18:00 [1] 2.5 km (7:12 / km) +10m 7:04 / km
slept:7.0 shoes: Salomon XT Wings

orienteering race 13:00 [5] *** 3.0 km (4:20 / km) +45m 4:02 / km
spiked:15/15c shoes: Salomon XT Wings

NAOC sprint- M35 -- pretty straight forward , nice arena/woods, good pace.. end up second- 20 sec behind Brent ( lost 40 sec in like 5 legs, gain 20 in another 3 legs -- not consistent high speed )..maybe Brent and myself should've run the elite and knock down the last scoring American for the BK points.. then would've been a tie.. oh well...

Sprint - Course 6 - Splits

Saturday Jul 3, 2010 #

running road/trails warm up/down 22:00 [1] 3.5 km (6:17 / km) +40m 5:57 / km
slept:7.0 shoes: VJ falcon

warm up/down for the long NAOC

orienteering race 1:39:00 [4] ****
shoes: VJ falcon

finished 11th.. before start I did not feel as good as the previous 3 long races in may. started with a small stop on way to 1 ( hard to read the map right out of the gate - not enough if any practice on 1:15k) then got better.. small hesitation at 6-40 ", drank at 7 and then lost 20 sec going back to check the code- "lofasz" ( first time did that this century, i think )..saw mr P before 10 and lost there maybe 2 min + -, ..and so far i call it a good race, from here on was just OK- for my standards, losing more time right before spectator control- about 3 min, hurt my left foot etc..). too bad i did not score enough points to help more on the BK trophy

Long - Course 10 - Splits

Friday Jul 2, 2010 #

Event: North American Orienteering Championships

running road/trails warm up/down 16:00 [1] 2.0 km (8:00 / km) +70m 6:49 / km
slept:7.0 shoes: VJ Supra

after watching Holland advancing at fifa 2010, warm up for the middle. great arena.. thanks Magnus ( for making it happen ) and MJ, Mr Pither and falcon for starting that discussion at WOC 2009

orienteering race 34:00 [5] **** 5.5 km (6:11 / km) +250m 5:02 / km
spiked:14/16c shoes: VJ Supra

middle NAOC, started well a bit controlled before 7 ( lost a bit of time going left after 2 , slowed down/stopped right before 7 ), then a great pace ( and of course , lost a 40 sec at 8 when i got caught by falcon.. too bad i did not have races since mid may.. i probably could have it up a half a notch, and gain some more valuable points for the team)

Middle - Course 10 - Splits

Thursday Jul 1, 2010 #

running road/trails warm up/down 18:00 [2] 2.5 km (7:12 / km) +30m 6:48 / km
slept:6.0 shoes: VJ falcon

travel day. Calgary- Cranbrook. started the day with a huge head ache, but I was Ok by afternoon in Kimberley

orienteering 20:00 [3] *** 3.0 km (6:40 / km) +80m 5:53 / km
shoes: VJ falcon

portions of the Thomass event as i arrived late

Wednesday Jun 30, 2010 #

Note
slept:3.5 (rest day)

really short nite at work, switched from afternoons to mornings and then flight to Calgary in the evening. head ache started late in the afternoon

Tuesday Jun 29, 2010 #

biking warm up/down 18:00 [1]
slept:7.5

a boring game but exciting to watch penalty shots

running road/trails warm up/down 18:00 [1] 3.0 km (6:00 / km) +25m 5:46 / km
shoes: Salomon XT Wings

gym ex & stretching 4:00 [1]

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