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Training Log Archive: Nick

In the 7 days ending Oct 11, 2008:

	activity	#	time	miles		km		+m
	running road/trails	5	3:42:00	25.79	(8:37)	41.5	(5:21)	220
	orienteering	1	52:00	6.21	(8:22)	10.0	(5:12)	195
	biking	1	17:00
	gym ex & stretching	1	5:00
	Total	6	4:56:00	32.0		51.5		415
averages - sleep:6.5

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Saturday Oct 11, 2008 #

Event: Ontario Orienteering Championships / Eastern Canadian Orienteering Champio

running road/trails 26:00 [1] 4.0 km (6:30 / km) +30m 6:16 / km
slept:7.5 shoes: Nike

warm up ( and only 3 min of cool down for both events ?!?)

orienteering race 36:00 [4] **** 6.0 km (6:00 / km) +160m 5:18 / km

Ont. champs middle. good terrain , good map, and very good result on a day where "my cold " still bothered me. 3 minor bumps about 30 sec each, but was able to limit the damage. I won by 40 sec or so ahead or Mark A. ( my real first win at Ontario''s in 11 attempts since i moved here.. !)

orienteering race 16:00 [5] ** 4.0 km (4:00 / km) +35m 3:50 / km
shoes: Nike

PM the sprint at Ont champs. finished 3rd for a tie with Laszlo which carry a more severe cold then mine. he did 3 seconds fatser then me the short finish chute.lucky that i did not lost that 3rd spot ). my fitness is limited now and I don't know if I should push thru this weakness from the cold and not much/proper training from last 4 weeks . Hans won about 40 sec ahead of us. then I was the "main cook" for the national team BBQ fundraiser. very nice weather.

Note

start taking antibiotics in the evening. therefore "no alcohol celebrations". after tommorow I'll need some rest.

Course 3 Sprint Distance - Splits

Course 8 Middle Distance - Splits

Friday Oct 10, 2008 #

Note
(rest day)

need it another rest since I still feel weak .this cold should go away..

Thursday Oct 9, 2008 #

running road/trails warm up/down 27:00 [2] 4.54 km (5:57 / km)
shoes: Nike

in Bechtel, warm up included some drills on the soccer field

running road/trails intervals 10:00 [4] 2.46 km (4:04 / km) +65m 3:35 / km
shoes: Nike

3* hill loop in Bechtel (~820 m) ( 3.27,3.25,3.11 )

Wednesday Oct 8, 2008 #

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

setting up controls for a evening training in Bechtel.. wet tonite..

Tuesday Oct 7, 2008 #

running road/trails 44:30 [2] 7.5 km (5:56 / km) +30m 5:49 / km
shoes: Nike

w/Alin

running road/trails (track) 13:30 [3] 4.0 km (3:23 / km)
shoes: Nike

10*400 m (87,80,84,80,83,81,80,79,79,77) with 100 m jog recorded at the other training

Monday Oct 6, 2008 #

biking (indoor) 17:00 [1]
slept:5.5

worth of 7 k

gym ex & stretching 5:00 [1]

Sunday Oct 5, 2008 #

running road/trails 1:25:00 [2] 16.5 km (5:09 / km) +70m 5:03 / km
ahr:125 shoes: salomon

easy run with Laszlo on the way back from his 10 k this morning. since he ran quite fast there, we took a longish easy one.. he managed to measure my loops ( 4.3 k regular loop) 1.5k*2 to and from there.. 1.28k the loop in Monarch Woods- and 14 k the whole loop.

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