Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Nick

In the 7 days ending Aug 22, 2009:

activity

time

miles

orienteering

4:06:00

25.17

(9:47)

40.5

(6:04)

1330

46 /

54c

85%

running road/trails

1:21:00

7.46

(10:52)

12.0

(6:45)

170

Total

5:27:00

32.62

(10:01)

52.5

(6:14)

1500

46 /

54c

85%

averages - sleep:7.4

1:32

0:00

» now

Saturday Aug 22, 2009 #

running road/trails warm up/down 10:00 [1] 1.5 km (6:40 / km) +15m 6:21 / km
slept:7.5 shoes: Olway

orienteering 1:01:00 [4] *** 10.0 km (6:06 / km) +400m 5:05 / km
spiked:14/16c shoes: Olway

open course , on the middle-relay terrain. good training, minor hesitations

Thursday Aug 20, 2009 #

running road/trails warm up/down 8:00 [1] 1.0 km (8:00 / km)
shoes: Adidas

down town Miskolc for the sprint spectator race

orienteering 19:00 [4] **** 3.5 km (5:26 / km) +20m 5:17 / km
shoes: Adidas

really nice sprint in dwontown .. all traffic was closed except the trams..hundreds and hundreds of runners. really impressive.. i had 2 bobbles right from the start maybe a 45 sec-1 min and another 45 sec later on.. hot at noon but , again a very nice time/day/location for a sprint

Wednesday Aug 19, 2009 #

running road/trails warm up/down 9:00 [1] 1.5 km (6:00 / km) +25m 5:32 / km
shoes: Olway

the warm up in the afternoon after i watched the middle final with Tero winning.. again !!!

orienteering 33:00 [4] *** 4.5 km (7:20 / km) +170m 6:10 / km
slept:7.0 shoes: Olway

did the open class at Hungaria Kupa.. same, steep down, steep up , some hills side orienteering. happy that i was moving quite fast on the uphill

Tuesday Aug 18, 2009 #

Event: WOC 2009

running road/trails warm up/down 17:00 [1] 3.0 km (5:40 / km) +30m 5:24 / km
shoes: ice bugs

orienteering tempo 24:00 [4] **** 3.5 km (6:51 / km) +155m 5:37 / km
slept:7.5 shoes: ice bugs

did 3 tempos/ o-tervals with the team. felt good..8,6 and 9 min (plus little change on each ).short walk tur at Lillafured after this.

Monday Aug 17, 2009 #

running road/trails warm up/down 15:00 [1] 2.0 km (7:30 / km) +50m 6:40 / km
slept:7.5

orienteering race 1:17:00 [4] **** 13.0 km (5:55 / km) +400m 5:08 / km
spiked:17/21c shoes: Olway

WOC long qualif. started with a very long 1st leg. just about fine , but then added couple of 30-40 exra-sec of somehow sloppy orienteering. had a good run for next few km, however added ~ 2*2.5/3 min of just mistakes. combined with 2-3 more of half a min sloppy orienteering, ended up with an average or slighlty bellow average race. 28th out of 38 on my group, but far enough from the qualif line

Sunday Aug 16, 2009 #

running road/trails warm up/down 22:00 [1] 3.0 km (7:20 / km) +50m 6:46 / km
slept:7.5

warm up and down for the middle WOC.

orienteering race 32:00 [5] *** 6.0 km (5:20 / km) +185m 4:37 / km
spiked:15/17c

had a decent result today in middle WOC qual. not good enough for the final, but not bad at all. had some 4-5 minor hesitations or ending up left/right by 15 sec. about 2.15 out of the final. 32 min for a 5.1 k course, quite happy with that. course was quite simple, and i was expecting at least 1-2 tricky controls on green or so.. satisfied my with result, not happy being just a spectator on wednesday.

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