Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Nick

In the 7 days ending Apr 21, 2008:

	activity	#	time	miles		km		+m
	orienteering	5	2:42:00	16.59	(9:46)	26.7	(6:04)	665	14 /	17c	82%
	running road/trails	5	1:35:00	10.44	(9:06)	16.8	(5:39)	150
	Unspecified	2	1:16:00	2.49	(30:35)	4.0	(19:00)	30
	Total	6	5:33:00	29.52	(11:17)	47.5	(7:01)	845	14 /	17c	82%
averages - sleep:6

1:29

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» now

Monday Apr 21, 2008 #

orienteering 24:00 [1] 3.0 km (8:00 / km) +60m 7:16 / km
shoes: Saucony

the jogging between controls while putting up ribons for WRE

Sunday Apr 20, 2008 #

running road/trails warm up/down 20:00 [2] *** 2.5 km (8:00 / km) +80m 6:54 / km
shoes: ice bugs

used the model map for warming up for the relay

orienteering race 40:00 [4] **** 7.0 km (5:43 / km) +250m 4:51 / km
shoes: ice bugs

anchor leg for Stars relay. we ended up 2nd ( after winner Wil & Kata S. did both 2 legs - and one runner from Ottawa dq-ed, ) just behind DVOA.
we started pretty good but not enough experience , or lack of training ( for Val) put me about 4-5 min behind Wil, S.Zhyk and Jon T). I had a great run ( about 40 sec of error ), and lack of motivation on the last km. very nice relay arena , and a nice course setting by feet.
Nevertheless Stars put a great performance ( to bad we could not call it excellent ) . bringing home a trophy( Challenge Cup) it would be great for our club. great weekend overall.

Saturday Apr 19, 2008 #

Event: US Middle Distance and Relay Champs

running road/trails warm up/down 16:00 [1] 2.5 km (6:24 / km) +25m 6:06 / km
slept:6.0

for the middle

running road/trails warm up/down 6:00 [1] 0.8 km (7:30 / km)
shoes: ice bugs

for the sprint

orienteering race 38:00 [4] **** 6.5 km (5:51 / km) +180m 5:08 / km
spiked:14/17c

three errors ( 1 min right at the start, confused by the triangle- after my SI didn't worked at the start-lost focus.. another 2 minor mistakes..hopefully the "rust" is going away quick) . ended up 7th ( 2and a half minutes behind winner William H. )

orienteering race 12:00 [4] *** 2.5 km (4:48 / km) +80m 4:08 / km
shoes: ice bugs

decided on the last minute to run the sprint, and after a slow start , i warmed up pretty good. and had a good race. ended up second ( like 40 secs behind Margus H). lost all of them in the first 5-6 controls

Unspecified 6:00 [2] 0.2 km (30:00 / km)

swimming (or attempts ..) at the hotel late in the evening

Blue Middle - Splits

Sprint 3 - Splits

Thursday Apr 17, 2008 #

running road/trails warm up/down 8:00 [1] 1.0 km (8:00 / km) +25m 7:07 / km
shoes: Saucony

orienteering 38:00 [3] 6.0 km (6:20 / km) +80m 5:56 / km
shoes: Saucony

test run the other part . probably around 40-42 min will be the winner on the mens course

Wednesday Apr 16, 2008 #

Unspecified 1:10:00 [1] 3.8 km (18:25 / km) +30m 17:43 / km
shoes: Saucony

more updates for WRE map

running road/trails warm up/down 9:00 [1] 1.5 km (6:00 / km)
shoes: Saucony

orienteering 10:00 [3] ** 1.7 km (5:53 / km) +15m 5:38 / km
shoes: Saucony

test run the last loop

Tuesday Apr 15, 2008 #

running road/trails warm up/down 20:00 [2] 3.7 km (5:24 / km)

in Waterloo park

running road/trails intervals 16:00 [4] 4.8 km (3:20 / km) +20m 3:16 / km

10* horse loop in WP

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