Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending Oct 8, 2011:

	activity	#	time	miles		km		+m
	running road/trails	5	3:16:00	19.14	(10:14)	30.8	(6:22)	360
	Unspecified	2	3:00:00	4.66	(38:37)	7.5	(24:00)	170
	orienteering	1	54:00	5.41	(9:59)	8.7	(6:12)	120
	biking	1	35:00
	gym ex & stretching	1	6:00
	Total	7	7:51:00	29.2		47.0		650
averages - sleep:6.7

3:13

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Saturday Oct 8, 2011 #

Event: Ontario Orienteering Championships

running road/trails warm up/down 31:00 4.3 km (7:13 / km) +30m 6:58 / km
slept:5.5

woke up at 3.10 am - had a easy drive to Ottawa--5.5h to compete at Ontario Champs. this total is for warm-up/downs during the day for middle and sprint. Great weather

orienteering race 37:00 ***** 5.7 km (6:29 / km) +80m 6:04 / km
ahr:147 shoes: VJ Supra

middle dist. 3rd with 37.05 - winner Will C. 37.00- and Eric K. 37.01. felt tired first few controls- got a 1.5 min mist at 7 and a great race till last control. lost about 30" there, but happy with my performance. very tight ranking there at the end of the race- 6 folks within a minute !

orienteering race 17:00 *** 3.0 km (5:40 / km) +40m 5:19 / km
shoes: Adidas Green 11

sprint race.. nice location, great area for a sprint, but for sure not well... represented the green on the map. walked in few places since the white was a bit too green. had some fun, but great atmosphere

Note

got some blisters. one for each heel

Course 8 Middle - Splits

Course 4A Sprint - Splits

Friday Oct 7, 2011 #

running road/trails warm up/down 22:00 [1] 3.5 km (6:17 / km) +20m 6:07 / km
slept:7.5 (rest day) shoes: Adidas Green 11

Thursday Oct 6, 2011 #

running road/trails 41:00 7.5 km (5:28 / km) +80m 5:11 / km
ahr:122 max:156 slept:8.0 shoes: Adidas black*yellow

4*1,2 -- w/60"- managed the loop in 20 min

Unspecified 1:00:00 [1] 2.5 km (24:00 / km) +50m 21:49 / km
shoes: salomon

more mapping- about 2.25h - this time at Bechtel

Wednesday Oct 5, 2011 #

biking 35:00 [1]
slept:7.5

a bit tired today or maybe still jet-legged

gym ex & stretching 6:00 [1]

Tuesday Oct 4, 2011 #

Unspecified 2:00:00 [1] 5.0 km (24:00 / km) +120m 21:26 / km
shoes: Salomon XT Wings

a bit over 5h of mapping. counting exercise as 2h

C • mapping 3

5 PM

running road/trails 1:13:00 11.0 km (6:38 / km) +200m 6:05 / km
slept:6.5 shoes: Adidas Kanadia

Monday Oct 3, 2011 #

8 PM

running road/trails 29:00 [1] 4.5 km (6:27 / km) +30m 6:14 / km
slept:4.0 shoes: Adidas Green 11

combined sleep h on travel, plus at home. feeling tired

Sunday Oct 2, 2011 #

Note
slept:8.0 (rest day)

travel day.. f%^6 traffic on autobahn means that i lost the plane to Toronto from Frankfurt.. lots of extra money spent to come home via Calgary. hope was just not luck - on my side. grrr

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