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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending Aug 6, 2011:

activity # timemileskm+m
  orienteering4 3:55:00 19.7(11:56) 31.7(7:25) 640
  running road/trails4 1:51:00 11.5(9:39) 18.5(6:00) 220
  biking1 12:00
  Total8 5:58:00 31.19 50.2 860
averages - sleep:5.8

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SuMoTuWeThFrSa

Saturday Aug 6, 2011 #

Event: Canal Cities Challenge
 

running road/trails warm up/down 30:00 intensity: (22:00 @1) + (8:00 @2) 4.0 km (7:30 / km) +40m 7:09 / km
slept:5.5 shoes: VJ Supra

for the middle and sprint events
11 AM

orienteering race 46:00 intensity: (5:00 @3) + (36:00 @4) + (5:00 @5) *** 6.7 km (6:52 / km) +200m 5:58 / km
max:156 shoes: VJ Supra

middle distance. some very good , some poor legs, some just normal. tons of mistakes overall. nice forest
2 PM

orienteering race 13:00 intensity: (4:00 @4) + (9:00 @5) 3.0 km (4:20 / km) +70m 3:53 / km
max:165 shoes: VJ Supra

sprint event. great pace after 4-5 controls.. ooops . skipped one control and 'gained' like 7-8 sec. happy about the pace, but not happy about the 'habit'

Middle Blue - Splits

Friday Aug 5, 2011 #

Note
slept:2.5 (rest day)

that's it

Thursday Aug 4, 2011 #

running road/trails 40:00 intensity: (22:00 @1) + (18:00 @3) 7.0 km (5:43 / km) +80m 5:24 / km
slept:7.0 shoes: Adidas Kanadia

easy evening run , and got in some easy tempos 3*6min.. same kind of rude comment as tuesday

Wednesday Aug 3, 2011 #

orienteering 46:00 intensity: (20:00 @2) + (20:00 @3) + (6:00 @4) ** 6.5 km (7:05 / km) +150m 6:21 / km
ahr:128 slept:4.5 shoes: Adidas

at Homer Watson , part of wednesday Stars training. slippery a bit- not the best choice for shoes.some climb

Tuesday Aug 2, 2011 #

biking warm up/down 12:00 [1]
slept:6.0 (rest day)

midnite shift work sucks

Monday Aug 1, 2011 #

running road/trails 33:00 intensity: (6:00 @1) + (27:00 @2) 6.0 km (5:30 / km) +70m 5:12 / km
slept:8.0 shoes: Adidas

easy run on a hot day ( like mid 30's °C again today at noon )

Sunday Jul 31, 2011 #

running road/trails warm up/down 8:00 intensity: (4:00 @2) + (4:00 @3) 1.5 km (5:20 / km) +30m 4:51 / km
slept:7.0 shoes: VJ falcon

quick warm up. arrived just in time to start- almost as usual. but pumped for another nice day at the office. obviously i forgot to get some bug spray. and i noticed that during next 2h as i must have killed like 40-50 bugs

orienteering race 2:10:00 intensity: (30:00 @3) + (1:30:00 @4) + (10:00 @5) ***** 15.5 km (8:23 / km) +220m 7:50 / km
max:152 shoes: VJ falcon

second day at US champs. i think this could be defined as very difficult technical intensity for most of the course. i probably need it a magnifier in few places as 1:15 made it really hard for a proper understanding of contours. somehow lucky at 2 - maybe lost 1.5 min , then another 2.5 min at 6..men , i need to stay focus always. good but hesitant at 9 -probably dropped 45 sec. executed quite well the long leg, except that they forgot to cut the circle at 10 were the trail was covered by purple. dropped like 2.5 min there and still having fun. killing horse fly is somehow fun..at 14 there were another 2 hunting towers there- got messed up and lost like 6-7 min in that search, lost interest for running and not staying focused since was NOT my fault those mistakes. lost another 7 min combined at 15,16,17- and did not really care. got cramps last 10 min.. probably except z-man everyone had a really tough day. ENJOYED very much the terrain and map- definitely high up in my terrain/map rankings..that area will make a great terrain for a very technical training camp .. sweet. thanks CNYO..long day to make it back to Canada, but pleasant scenic route

Day 2 - Blue - Splits

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