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Training Log Archive: Nick

In the 11 days ending Aug 20, 2012:

activity # timemileskm+m
  orienteering6 4:09:30 18.08 29.1 615
  running road/trails10 3:10:30 16.71 26.9 285
  Unspecified2 1:00:00 1.86(32:11) 3.0(20:00) 70
  gym ex & stretching2 8:00
  Total12 8:28:00 36.66 59.0 970
averages - sleep:6.9

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Monday Aug 20, 2012 #

running road/trails warm up/down 12:00 [2] 2.0 km (6:00 / km) +15m 5:47 / km
slept:7.5 (rest day) shoes: Adidas Green 11

Sunday Aug 19, 2012 #

running road/trails warm up/down 14:00 [2] 2.0 km (7:00 / km) +15m 6:45 / km
slept:6.5 shoes: Inov 8

for the long @ COC

orienteering race 2:00:00 intensity: (5:00 @3) + (1:40:00 @4) + (15:00 @5) **** 16.5 km (7:16 / km) +335m 6:36 / km
shoes: Inov 8

started early, meant no tracks out in the grassy field. similar to what i had in 2006 at the long, where does not matter how much you fight /try on the open field, you are 'toasted". not really sure was a real drawing or some sort of red group for an WRE event. and why ?
the course.. not seen a good route choice to 2- maybe 3 minutes too long my route, messed up direction at 6- so lost like 3-4 min there, and fought with not much success ( as described above) the somehow tall grass. well done by all the folks ahead of me ( 6 of them). i liked the course setting ( except ) 12 to 16 or so-- that part did not add any value to the course.imho ..oh -- and finish the course in a flat 2.00.00 h. that's a first

gym ex & stretching 4:00 [1]

Saturday Aug 18, 2012 #

running road/trails warm up/down 13:00 [2] 2.0 km (6:30 / km) +5m 6:25 / km
slept:7.0 shoes: Spike S

orienteering race 46:00 [4] **** 5.5 km (8:22 / km) +110m 7:36 / km
shoes: Spike S

COC middle. ran M21. overshot 4 and lost a minute, and had a good race up to 13 where even if my plan was good, delivery NOT in the last 200 m. an area where many elites lost time some 1 , some 2 , some 4 min - and some like me 8. well that did not end up nice on result board. super unhappy with that particular one

Friday Aug 17, 2012 #

running road/trails warm up/down 5:30 [1] 0.6 km (9:10 / km)
shoes: VJ Supra

Not enough time for a proper warm up.

gym ex & stretching 4:00 [1]

2 PM

orienteering 28:00 [1] *** 3.0 km (9:20 / km) +50m 8:37 / km
slept:9.5 shoes: Inov 8

Jasper. Much need it sleep. No head ache . Yay. Model event at COC .lots of mosquitos. Mostly open field
7 PM

orienteering race 18:30 [5] *** 3.4 km (5:26 / km) +110m 4:41 / km
shoes: VJ Supra

quite straight forward. had 3 small small mistakes of about 20 sec each. map not exactly my style. terrible stomach ache after 10-12 min. barely finished the course. satisfied with the pace, and overall performance
C • Barely... 3

Thursday Aug 16, 2012 #

running road/trails warm up/down 4:00 [3] 0.5 km (8:00 / km) +20m 6:40 / km
slept:4.0 shoes: Salomon GY

Workingi till 3 am, drive home , slept 45 min, to airport, slept30 min, another 1.15 min on the plane, drive to Jasper, enjoying the ice field Columbia, nice like Switzerland , expensive like Switzerland, more drive, some sleep, and thgen after gondola to top of mountain at Jasper, and dinner decided to put some quick run at 2200 m , just cuz.. Battled a haed ache/ migraine all day . No wonder with the lack of sleep

Wednesday Aug 15, 2012 #

running road/trails warm up/down 15:00 [1] 2.5 km (6:00 / km) +20m 5:46 / km
slept:6.5 shoes: Adidas Green 11

not enough time, but probably enough before COC

Tuesday Aug 14, 2012 #

running road/trails 25:00 intensity: (16:00 @1) + (9:00 @5) 5.0 km (5:00 / km) +25m 4:53 / km
slept:7.0 shoes: Adidas Green 11

short session ( 12*45"/w 15")

Monday Aug 13, 2012 #

Note
slept:7.0 (rest day)

went to bed after 4 am, and start a 12h work/day week. JIT for COC

Sunday Aug 12, 2012 #

running road/trails warm up/down 24:00 [1] +15m
shoes: Sally x-cross

orienteering 31:00 [3] ***
shoes: Sally x-cross

Unspecified 40:00 [1] *** 2.0 km (20:00 / km) +70m 17:01 / km
shoes: Sally x-cross

map updates ( ~ 2.5h)

Saturday Aug 11, 2012 #

Event: Canadian Champs
 

running road/trails 36:00 intensity: (10:00 @2) + (26:00 @3) 5.3 km (6:48 / km) +30m 6:36 / km
slept:10.0 shoes: VJ falcon

sleep ( 3 at night + 7 after 5 am) - weird eh? . got thing that i accumulate so much. so needed.

orienteering 6:00 [2] **** 0.7 km (8:34 / km) +10m 8:00 / km
shoes: VJ falcon

Unspecified 20:00 [1] 1.0 km (20:00 / km)
shoes: VJ falcon

map checking- about 60 min

Friday Aug 10, 2012 #

running road/trails 42:00 intensity: (27:00 @2) + (15:00 @3) 7.0 km (6:00 / km) +140m 5:27 / km
slept:4.0 shoes: Adidas Green 11

@ Monarch woods

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