Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Nick

In the 7 days ending Oct 11, 2011:

	activity	#	time	miles		km		+m
	orienteering	3	3:15:00	17.96	(10:52)	28.9	(6:45)	360
	running road/trails	6	2:30:00	14.98	(10:01)	24.1	(6:13)	190
	Unspecified	1	1:00:00	1.55	(38:37)	2.5	(24:00)	50
	biking	1	35:00
	gym ex & stretching	1	6:00
	Total	7	7:26:00	34.49		55.5		600
averages - sleep:7.4

1:46

0:00

» now

Tuesday Oct 11, 2011 #

Note

big thanks to our hosts in Ottawa -- Oana and Phil H. was very nice and relaxing. thanks.. hope to see Phil in the woods sometime soon

running road/trails warm up/down 24:00 [1] 4.0 km (6:00 / km) +20m 5:51 / km
slept:8.0 (rest day) shoes: Adidas black*yellow

just trying to see what my blisters will have to say.. they complained a bit - and a bit hurting now..hm

Monday Oct 10, 2011 #

running road/trails warm up/down 17:00 [1] 2.5 km (6:48 / km) +20m 6:32 / km
slept:7.5

can not specify properly the shoes since i ran with a "mixed" pair. total time/dist for jogging around before and during the relay

orienteering race 50:00 **** 8.0 km (6:15 / km) +80m 5:57 / km
max:161

relay.. w/Alin. he did 1st and 3rd, i did 2nd, and 4th. both had some bad race first of our legs, too much run , too many mistakes.
somehow both we got 'smarter' for the last leg. he came first after 3 and i stayed ahead till the end. fun relay, great terrain, some good competition there, too bad not many more chosen to stay. probably first time i raced with Alin and was nice that we came as winners there. i think our placing was 6,4,1 and 1- after each course. yay !!!

Note

blisters got worse during the weekend. super frustrating drive back home, with poor traffic right after Kingston all the way home. i went in and out for scenic drives, just because or forced out of the highway several times. travel time almost 8h.

Sunday Oct 9, 2011 #

running road/trails warm up/down 15:00 2.3 km (6:31 / km) +20m 6:15 / km
slept:8.0 shoes: Inov 8

orienteering race 1:31:00 **** 12.2 km (7:28 / km) +160m 7:00 / km
ahr:146 max:167 shoes: Inov 8

12.2 k for a posted 9.9 k at that terrain not bad. started well , met Wil S, Jeff T, Mick when they left 3, went good to almost 5 and between 5 and 10 lost focus/lost concentration, got thirsty, made small hooks. got some drink at 10 , and slowly start getting my stuff together back. caught Jeff T at 13 and after 15 had some easy ride behind him. end up 2nd but 4 min behind Wil who probably stayed focused way longer then i did- and probably 'fresher' than i - was since i add the sprint in between. nice day, felt tired later in the afternoon

Note

add some more blisters.. one for each on the bottom of my feet- not why. bothered me for last 15-20 min of the race max.

Course 8 Long - Splits

Saturday Oct 8, 2011 #

Event: Ontario Orienteering Championships

running road/trails warm up/down 31:00 4.3 km (7:13 / km) +30m 6:58 / km
slept:5.5

woke up at 3.10 am - had a easy drive to Ottawa--5.5h to compete at Ontario Champs. this total is for warm-up/downs during the day for middle and sprint. Great weather

orienteering race 37:00 ***** 5.7 km (6:29 / km) +80m 6:04 / km
ahr:147 shoes: VJ Supra

middle dist. 3rd with 37.05 - winner Will C. 37.00- and Eric K. 37.01. felt tired first few controls- got a 1.5 min mist at 7 and a great race till last control. lost about 30" there, but happy with my performance. very tight ranking there at the end of the race- 6 folks within a minute !

orienteering race 17:00 *** 3.0 km (5:40 / km) +40m 5:19 / km
shoes: Adidas Green 11

sprint race.. nice location, great area for a sprint, but for sure not well... represented the green on the map. walked in few places since the white was a bit too green. had some fun, but great atmosphere

Note

got some blisters. one for each heel

Course 8 Middle - Splits

Course 4A Sprint - Splits

Friday Oct 7, 2011 #

running road/trails warm up/down 22:00 [1] 3.5 km (6:17 / km) +20m 6:07 / km
slept:7.5 (rest day) shoes: Adidas Green 11

Thursday Oct 6, 2011 #

running road/trails 41:00 7.5 km (5:28 / km) +80m 5:11 / km
ahr:122 max:156 slept:8.0 shoes: Adidas black*yellow

4*1,2 -- w/60"- managed the loop in 20 min

Unspecified 1:00:00 [1] 2.5 km (24:00 / km) +50m 21:49 / km
shoes: salomon

more mapping- about 2.25h - this time at Bechtel

Wednesday Oct 5, 2011 #

biking 35:00 [1]
slept:7.5

a bit tired today or maybe still jet-legged

gym ex & stretching 6:00 [1]

« Earlier | Later »