Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 7 days ending May 5, 2012:

activity

time

miles

running road/trails

2:42:00

17.09

(9:29)

27.5

(5:53)

615

orienteering

2:24:00

12.74

(11:18)

20.5

(7:01)

800

32 /

41c

78%

gym ex & stretching

5:00

Total

5:11:00

29.83

48.0

1415

32 /

41c

78%

averages - sleep:6.9

1:46

0:00

» now

Saturday May 5, 2012 #

Event: 33rd West Point A Meet

running road/trails warm up/down 19:00 *** 2.0 km (9:30 / km) +130m 7:10 / km
slept:5.0 shoes: VJ Supra

sleep is 4.5 and another .5 h after the race in the car

orienteering race 42:00 *** 5.5 km (7:38 / km) +200m 6:28 / km
spiked:11/16c shoes: VJ Supra

here we go again. WP and these maps. almost always first terrain/map of the season , in a nice terrain, technical difficult but with mapping from the late 80's i guess. many unmapped big cliffs, veget hmm so-so. lost 6 min in first 3 controls (0.5,3.5,2) then speed up to catch z-man. successful . and tried to make sense again of the map at the end for a bit over 2 min of trouble. nice day altogether

C • Congrats 2

gym ex & stretching 5:00 [1]

Blue Middle - Splits

Thursday May 3, 2012 #

running road/trails warm up/down 15:00 [1] 2.5 km (6:00 / km) +15m 5:50 / km
slept:7.0 (rest day) shoes: Adidas Green 11

Wednesday May 2, 2012 #

running road/trails warm up/down 33:00 [1] 5.0 km (6:36 / km) +130m 5:50 / km
slept:7.0 shoes: Adidas black*yellow

running road/trails intervals 20:00 [5] 5.0 km (4:00 / km) +130m 3:32 / km
shoes: Adidas black*yellow

4*1 loop at mw (4.58,4.52,4.52,4.51). glad i was able to go that strong

Tuesday May 1, 2012 #

running road/trails 49:00 [2] 8.5 km (5:46 / km) +95m 5:28 / km
slept:7.5 shoes: Adidas Kanadia

Monday Apr 30, 2012 #

running road/trails 22:00 [3] 4.0 km (5:30 / km) +105m 4:52 / km
slept:8.5 shoes: Adidas Green 11

Sunday Apr 29, 2012 #

running road/trails warm up/down 4:00 [1] 0.5 km (8:00 / km) +10m 7:16 / km
slept:6.5 shoes: Spike S

orienteering race 1:42:00 **** 15.0 km (6:48 / km) +600m 5:40 / km
spiked:21/25c shoes: Spike S

Billygoat. finished 6th. somehow -- as expected.
pretty much no warm-up, number 1 was/felt like a tough one, and the 2 weeks just prior no training-easy training & knee pain was the explanation ( my quad muscle was nice tapped friday for this event. yeap . blue tape ).
settled for several controls with Ali for a good/strong pace in the technical part. pace was ok now. missed 8 a bit over a minute got almost caught again by a 'second group'. then choose to do 11 and not skip it. for race strategy probably would be better skipped- but nay..
missed a good 3 min at 13, and the chasing group of 4-5 M35-ish passed me. pass them easy within 2 controls and blasted towards 16- forget knee on a steep downhill. but many missing cliffs on the map nearby 16 and i got in trouble , probably missed 2 min- still wondering group got us again, and i am near 17- so forced to skip this one, and now i have to go uphill towards 18, passed by it by 2 m did not seen it till i was 40 m over , looked back, seen it now, slipped out a loud f- word, and from there i was mad. eagerly waiting now to see other people split towards 19. i did a fast 4.15 there. somehow un-eventfull till the end except the nice feeling passing Wyatt ( which skipped 18 and was now ahead ). added some more points towards my billygoat collection. hopefully moved into top 10- all timers out of 5 events ( for now ). good trip , too long a bit on the way back as knee wasn't so happy when we got home. oh well. he better lower his expectations. everybody, and every part of the body --have to--
life goes on

C • Congrats! 6

Billygoat - Splits

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