Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending Oct 18, 2010:

	activity	#	time	miles		km		+m
	orienteering	2	2:41:00	14.6	(11:02)	23.5	(6:51)	720
	running road/trails	6	2:12:00	12.74	(10:22)	20.5	(6:26)	490
	biking	1	12:00
	gym ex & stretching	1	6:00
	Total	7	5:11:00	27.34		44.0		1210
averages - sleep:7.5

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Monday Oct 18, 2010 #

running road/trails 20:00 [2] 3.0 km (6:40 / km) +100m 5:43 / km
ahr:112 slept:8.0 shoes: Inov 8

some route choice testing for the coming Ont relay

Sunday Oct 17, 2010 #

running road/trails warm up/down 20:00 [2] 1.5 km (13:20 / km) +200m 8:00 / km
slept:7.5 shoes: VJ Supra

super steep climb towards the start. mostly fast walking pace- very few moments actually jogging

orienteering race 1:22:00 [4] ***** 12.0 km (6:50 / km) +370m 5:55 / km
shoes: VJ Supra

started a bit faster then yesterday - however not seeing a trail towards 2, and a bit longer route - already lost 1.5 min by then. almost got caught at 5 by z-man ( again- this time by 3 min only ), as i heard someone coming towards the control, and i left - running harder , got several good splits ( eventually he caught me by 7 ). close to 9- long leg i don't know why i was not fully concentrated - and suddenly i got to a stop/confused and trying to relocate. maybe3.5-4 min, got the engine working again ( within few minutes ) but damaged was done. some more 30 sec longer routes and there i end about 3 min from 3rd, but on 7th spot after 2 days. great area, but undermapped lower on the last part of the course. another super great run by Ross, and almost as good by z-man. great fun overall. another good thing- not too "destroyed" after this weekend

Day 2 Blue - Splits

Saturday Oct 16, 2010 #

Event: US Two-day Classic O Championships

running road/trails warm up/down 16:00 [1] 2.0 km (8:00 / km) +30m 7:27 / km
slept:6.0 shoes: VJ falcon

orienteering race 1:19:00 [4] ***** 11.5 km (6:52 / km) +350m 5:58 / km
shoes: VJ falcon

US champs- day 1. Super nice terrain. started Ok , then cut to 2 too early and end up running/climbing in some rocky area- lost likely 45 sec, then on the way to 4 i understood that this course will be very hard to finish if not fully concentrated. Lost by then at least 3 min - being slow,a bit sloppy etc..start moving faster , but hit hard the front of my right foot on a stick or something, then limped /slowed down a lot for next 15 min or so( foot hurt), but no really mistakes . z-man caught me and then i start pushing a bit , trying to forget about the foot. end up 6th - not far from 3rd but too far from 1st or second. Congrats to Ross for the great pace on his side.

Day 1 Blue - Splits

Friday Oct 15, 2010 #

running road/trails warm up/down 23:00 [2] 4.0 km (5:45 / km) +100m 5:07 / km
slept:7.5 shoes: Nike Air

3 loops in MW..R hamstring and L thigh still hurting.

Thursday Oct 14, 2010 #

running road/trails warm up/down 21:00 [2] 3.5 km (6:00 / km) +25m 5:48 / km
slept:7.5 shoes: Adidas

running road/trails intervals 9:00 [4] 2.5 km (3:36 / km) +10m 3:32 / km
shoes: Adidas

6*90" every 2 min.. again not enough time, but still squeezed this in.left thigh still hurts , but way less.

Wednesday Oct 13, 2010 #

biking warm up/down 12:00 [1]
slept:7.0 (rest day)

got a MT today and not enough time to do anything else..appts., work etc..but i guess after the weekend another rest day is just fine.. might need another one- anyway

Tuesday Oct 12, 2010 #

running road/trails warm up/down 23:00 [1] 4.0 km (5:45 / km) +25m 5:35 / km
slept:9.0 (rest day) shoes: Salomon XT Wings

easy run. left thigh that i injured Sunday still hurts almost every step but should be better

gym ex & stretching 6:00 [1]

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