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Training Log Archive: Nick

In the 28 days ending Feb 28, 2009:

	activity	#	time	miles		km		+m
	running road/trails	10	5:56:00	39.33	(9:03)	63.3	(5:37)	375
	adv race	1	3:09:00	13.98	(13:31)	22.5	(8:24)	460
	x-country skiing	4	3:08:00	23.3	(8:04)	37.5	(5:01)	250
	biking	9	3:07:00
	snowshoeing	1	1:01:00	3.73	(16:22)	6.0	(10:10)	50
	orienteering	1	52:00	3.54	(14:41)	5.7	(9:07)	220
	gym ex & stretching	6	30:00
	Total	21	17:43:00	83.89		135.0		1355
averages - sleep:6.9

3:09

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» now

Saturday Feb 28, 2009 #

running road/trails 50:00 [1] 8.5 km (5:53 / km) +30m 5:47 / km
shoes: Nike

easy run to and from the bank. sunny, but very cold today

Friday Feb 27, 2009 #

biking (indoor) 35:00 [1]
(rest day)

use it as a rest day

Thursday Feb 26, 2009 #

running road/trails warm up/down 30:00 [1] 4.5 km (6:40 / km) +25m 6:29 / km
shoes: Saucony

and in between

running road/trails intervals 20:00 [4] 5.5 km (3:38 / km) +40m 3:31 / km
shoes: Saucony

10*2 min w/1min easy

gym ex & stretching 4:00 [1]

Wednesday Feb 25, 2009 #

running road/trails 50:00 [2] 8.5 km (5:53 / km) +70m 5:39 / km
shoes: Saucony

in the neighbourhood... 60/40 snow/grassy areas.. left knee hurting a bit most likely from the up/downs saturday

Tuesday Feb 24, 2009 #

x-country skiing 35:00 [2] 6.0 km (5:50 / km) +70m 5:31 / km

w/Alin in Schneider woods. nice afternoon

running road/trails 25:00 [3] 5.5 km (4:33 / km) +90m 4:12 / km
shoes: Nike

after ski, started a bit slower but liked the hills on Wilmott line

Monday Feb 23, 2009 #

Note
(rest day)

"the return of the... head ache" (part xy..)

biking warm up/down (indoor) 20:00 [1]

gym ex & stretching 6:00 [1]

Sunday Feb 22, 2009 #

running road/trails 33:00 [1] 5.0 km (6:36 / km) +25m 6:26 / km
shoes: VJ

easy run on some 4" fresh snow , just to see how legs and my cold are. probably i should "unsick" mylog, but still try rest a lot next week or so

gym ex & stretching 6:00 [1]

Saturday Feb 21, 2009 #

Event: Salomon Snowshoe Raid

adv race 3:09:00 [4] *** 22.5 km (8:24 / km) +460m 7:37 / km
slept:7.0 shoes: Atlas

looking back at my last 5 weeks (when i was sick on and off ) today race had a big question mark. teamed up with Xc Dan and we were able to get the most points from all of the over 80 teams( but arrived few minutes late and we settle for 3rd overall). given circumstances we did very well. we had a plan which lasted like 15 seconds..i just love when you have to re-adjust on the fly..and we did extremely well. i wish the matrix points were more valuable. some others commented that..other then that one of the most challenging courses from adv races i did. and I am NOT fan of score O..because i want to get them all or the most of it. somehow is good to be reminded that things could be different.
the best of it..I am not feeling too bad (knock'n wood )

C • Nice job 2

Thursday Feb 19, 2009 #

Note
(rest day)

just another rest day.. no head ache though

Wednesday Feb 18, 2009 #

Note
slept:8.0 (sick) (rest day)

another head ache day

Tuesday Feb 17, 2009 #

biking (indoor) 22:00 [1]
(sick) (rest day)

C • THOMASS 2

Monday Feb 16, 2009 #

running road/trails warm up/down 24:00 [2] 4.0 km (6:00 / km) +30m 5:47 / km
(rest day) shoes: Nike

went outdoor today after one week

Saturday Feb 14, 2009 #

biking warm up/down (indoor) 20:00 [1]
(sick) (rest day)

simple.. just another easy sweat session

gym ex & stretching 5:00 [1]

Friday Feb 13, 2009 #

Note
(sick) (rest day)

went to see the doctor today. he got the results from blood test, and according to those - apparently I couldn't be healthier ( or healthy like a horse - so to speak ). however i got some treatment for the mild bronchitis I carry around..another few days of rest..and drinks..

C • ...and drinks 4

Thursday Feb 12, 2009 #

Note
(sick) (rest day)

compiled the results for Thomass after UKR event. probably tonite they'll be posted on Stars page (maybe here http://stars.kw.net/results/Thomass-2009-clubs.htm... ) . funny thing before Thomass Stars event (march 8) there are 6(six) indiv who can reach 192 points or more( currently Serghei L ( aka "runit" ) is leading with 191 points).. to reach 192 points Serghei need 4th place,Andrei L.-6th,Igor P- 4th,Tom Wolever- 3rd, Bash and/or Bent 6th place.. Bent,Bash and/or Andrei L. could make max 197p with a win, Runit and.or Igor 195p with a win, Tom W. 194 p with a win.
interesting to see..this is the closest probably ever since. while Bash and Runit won their categ before the last event- for Men categ there is still a very tight race

C • Thomass 5

biking warm up/down (indoor) 15:00 [1]

another sweat

Wednesday Feb 11, 2009 #

Note
(sick) (rest day)

went to lab early this morning for some blood tests. long overdue

C • blood test 2

Tuesday Feb 10, 2009 #

Note
(sick) (rest day)

just sick (cold)..staying indoor

biking (indoor) 25:00 [1]

just sweating a bit

gym ex & stretching 5:00 [1]

Monday Feb 9, 2009 #

running road/trails warm up/down 21:00 [2] 3.5 km (6:00 / km) +30m 5:45 / km
(rest day) shoes: Nike

feeling sick ( again ?!?!!?).. sore throat is the major concern

C • Get better soon 2

Sunday Feb 8, 2009 #

running road/trails warm up/down 20:00 [1] 2.3 km (8:42 / km) +35m 8:05 / km
shoes: VJ

again not feeling too well.(headache)

orienteering 52:00 [4] ** 5.7 km (9:07 / km) +220m 7:39 / km
shoes: VJ

finished 10th on today's Thomass. I feel like the second box was too short for ALL. good effort though sprinting at the end

Friday Feb 6, 2009 #

x-country skiing 1:06:00 [2] 15.5 km (4:15 / km) +100m 4:08 / km

very good conditions tonite..i forced myself to NOT stay too long and bring back head aches. too bad it will warm up quite a lot tommorrow and next week.. same 2 loops (6.5 k each + some more ), just like last friday (27.24, 27.01 )

Thursday Feb 5, 2009 #

running road/trails warm up/down (indoor track) 23:00 [1] 3.5 km (6:34 / km)
shoes: Nike Air

short session ( arrived late from work -track closed early today, plus I have a meeting later in the evening)..busy day- but happy to squeeze some training in between

running road/trails (indoor track) 10:00 [4] 3.0 km (3:20 / km)
shoes: Nike Air

4*3laps (~670 m) (2.31,2.29,2.28,2.26 ) plus another 340m (80")

gym ex & stretching 4:00 [1]

biking (indoor) 10:00 [1]
slept:5.5

after track work out, at home

Wednesday Feb 4, 2009 #

x-country skiing 32:00 [2] 6.0 km (5:20 / km) +30m 5:12 / km

in Bechtel. nice groomed trails, but extremely cold so cut it quite short, since i do not need another head ache situation

biking (indoor) 20:00 [1]

Tuesday Feb 3, 2009 #

running road/trails warm up/down (indoor track) 34:00 [1] 5.0 km (6:48 / km)
shoes: Nike Air

and in between intervals..so much for day off..

running road/trails intervals (indoor track) 16:00 [4] 4.5 km (3:33 / km)
shoes: Nike Air

10*2 laps (~450 m each with second lap about 15 % faster then first one )..first speed work in a while..I hope i won't get sick again..

Monday Feb 2, 2009 #

biking (indoor) 20:00 [1]
(rest day)

and probably need some more rest this week-

Sunday Feb 1, 2009 #

snowshoeing 1:01:00 [3] 6.0 km (10:10 / km) +50m 9:46 / km
slept:7.0 shoes: Atlas

foreigners start training a bit

x-country skiing 55:00 [2] 10.0 km (5:30 / km) +50m 5:22 / km

at HF w/ Laszlo..still feeling a bit weak and sick

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