Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 30 days ending Jun 30, 2012:

activity

time

miles

running road/trails

21:06:00

137.63

(9:12)

221.5

(5:43)

2770

biking

3:02:00

gym ex & stretching

45:00

elliptical trainer

11:00

Total

25:04:00

137.63

221.5

2770

averages - sleep:6.9

2:13

0:00

» now

Saturday Jun 30, 2012 #

running road/trails 1:41:00 18.0 km (5:37 / km) +200m 5:19 / km
slept:8.0 shoes: Adidas Green 11

first time used compression socks. cool. from home- highland- hydrocut- some there- and back.another guestimate climb- on the lower side probably

gym ex & stretching 4:00 [1]

Friday Jun 29, 2012 #

running road/trails 58:00 9.4 km (6:10 / km) +25m 6:05 / km
slept:6.0 shoes: Adidas black*yellow

running road/trails intervals 12:00 [5] 3.6 km (3:20 / km)

4,6,800, 800, 6,4 (80,2.05,2.45,2.43,2.03,75). alone

Thursday Jun 28, 2012 #

gym ex & stretching 5:00 [1]
slept:7.5 (rest day)

biking warm up/down 10:00 [1]

Wednesday Jun 27, 2012 #

running road/trails 42:00 6.5 km (6:28 / km) +110m 5:57 / km
slept:7.5 shoes: Adidas black*yellow

spent a good time with a new member while setting ribbons for Stars training tonight. then did 10*1mi w/15sec on MWoods

Tuesday Jun 26, 2012 #

running road/trails 47:00 8.5 km (5:32 / km) +170m 5:02 / km
slept:8.5 shoes: Adidas Green 11

@ monarch w., simple

Monday Jun 25, 2012 #

running road/trails 31:00 5.0 km (6:12 / km) +40m 5:58 / km
slept:9.5 shoes: Adidas Kanadia

gym ex & stretching 5:00 [1]

Sunday Jun 24, 2012 #

running road/trails warm up/down 55:00 9.8 km (5:37 / km) +50m 5:28 / km
slept:6.0 shoes: Adidas black*yellow

sleep 6h=5.5 last night +.5h this afternoon. went out after the game.squadra azzura va avanti !

running road/trails intervals 11:00 [5] 3.2 km (3:26 / km)
shoes: Adidas black*yellow

one mile (5.40) and 4*400 ( 77,77,77,75)

Saturday Jun 23, 2012 #

running road/trails 1:55:00 17.0 km (6:46 / km) +250m 6:18 / km
slept:6.0 shoes: Sally x-cross

w/Mick and Blair at Hydrocut -got 2* (8min/lev3,4 min/lev 4,8min lev 3). good chat time while at lev 2. climb guestimated for now

gym ex & stretching 10:00 [1]

biking warm up/down 8:00 [1]
slept:1.0

Friday Jun 22, 2012 #

running road/trails 1:06:00 12.0 km (5:30 / km) +150m 5:11 / km
slept:7.5 shoes: Sally x-cross

home-highland-hydrocut (3*(8min-lev 3 &4min lev4 ) and back. pleasant temps

gym ex & stretching 4:00 [1]

Thursday Jun 21, 2012 #

running road/trails 34:00 6.5 km (5:14 / km) +140m 4:43 / km
slept:7.0 shoes: Adidas black*yellow

another hot day at m woods ( fit some .5k at lev3,lev 4 ( 3 and 3))...+30° C or so

Wednesday Jun 20, 2012 #

running road/trails 35:00 6.5 km (5:23 / km) +70m 5:07 / km
slept:7.5 shoes: Adidas Kanadia

hot... again

Tuesday Jun 19, 2012 #

running road/trails warm up/down 25:30 3.75 km (6:48 / km) +65m 6:15 / km
slept:8.0 shoes: Adidas black*yellow

just about 30° outside, so why not ..

running road/trails intervals 14:30 [5] 3.75 km (3:52 / km)
shoes: Adidas black*yellow

3*1 loop at monarch (4.46,4.47,4.51) every 8 min

Monday Jun 18, 2012 #

running road/trails 1:09:00 [2] 12.0 km (5:45 / km) +130m 5:27 / km

2 extended loops nearby ( same as yesterday), easy pace. hot, but a nice breeze every now and then

Sunday Jun 17, 2012 #

running road/trails 1:00:00 12.0 km (5:00 / km) +130m 4:45 / km
slept:8.5 shoes: Adidas Green 11

another good night sleep. super humid today @ noon . did a 2k,2k,1k,2k,1k,2k,2k @ lev 2,3,4,3,4,3,2 just for fun. fingers crossed hoping the cold is on the way out

biking warm up/down 10:00 [1]

Saturday Jun 16, 2012 #

biking warm up/down 27:00 [1]
slept:9.0

running road/trails 34:00 6.5 km (5:14 / km) +150m 4:41 / km
shoes: Adidas black*yellow

16*45" w/15" included there. monarch woods

Friday Jun 15, 2012 #

biking 45:00 [1]
slept:4.5 (sick)

while watching second half of England - Sweden Euro 2012 game.lots of goals

Thursday Jun 14, 2012 #

running road/trails 48:00 8.0 km (6:00 / km) +40m 5:51 / km
slept:6.0 shoes: Adidas Kanadia

slept 2+3+1h during the day. not as much sweat as the day before. still not feeling well

Wednesday Jun 13, 2012 #

running road/trails warm up/down 32:00 [1] 4.5 km (7:07 / km) +60m 6:40 / km
slept:6.5 shoes: Adidas Green 11

Bechtel. attempt to sweat . mission complete. Holland lost-- again :(

sleep 6+0.5

Tuesday Jun 12, 2012 #

Note
slept:6.0 (rest day)

same as yesterday

running road/trails warm up/down 10:00 [1] 1.0 km (10:00 / km)

@ ARK

Monday Jun 11, 2012 #

Note
slept:7.0 (sick) (rest day)

whatever. getting a cold in June :(
got a 7h sleep ( 5+2)

Sunday Jun 10, 2012 #

biking warm up/down 25:00 [1]
slept:10.0 (rest day)

feeling sick.. did the exercise watching Italy- Spain. sleep is combined .

Saturday Jun 9, 2012 #

running road/trails 1:15:00 14.0 km (5:21 / km) +150m 5:05 / km
slept:4.5

slept 4h last night, work, watch 2 soccer games - Holland lost :( booh , slept another half an hour (during the second game ) and went out for a progressive run , to M Woods via IRA,Victoria(11.48,10.55,10.18,8.56,10.00,11.32,11.50 - every 2k ) and 5 laps there.

Friday Jun 8, 2012 #

biking warm up/down 35:00 [1]
slept:5.0

while watching second half of Russia _ Czech game at Euro 2012

running road/trails 43:00 7.0 km (6:09 / km) +85m 5:47 / km
shoes: Adidas black*yellow

gym ex & stretching 4:00 [1]

Thursday Jun 7, 2012 #

running road/trails warm up/down 12:00 [1] 1.5 km (8:00 / km) +20m 7:30 / km
slept:6.5 shoes: Adidas Green 11

feeling sick. stomach & head aches. Waterloo Park, but i did not feel doing anything, except showing the basics O-ropes to one new member. ( sleep is 5.5+1)

Wednesday Jun 6, 2012 #

running road/trails 47:00 [3] 9.0 km (5:13 / km) +235m 4:37 / km
slept:4.0 shoes: Adidas black*yellow

woken up by thunderstorm after 4 h. went to Monarch woods, and met an old friend Bill, which is running still strong at 65. so pace was set, even if we chatted for only 15 min

Tuesday Jun 5, 2012 #

running road/trails 37:00 [2] 5.0 km (7:24 / km) +40m 7:07 / km
slept:6.5 shoes: Adidas Green 11

sleep 6 during day+0.5 after ARK

running road/trails intervals 21:00 5.5 km (3:49 / km) +70m 3:35 / km
shoes: Adidas Green 11

6*3 min w/ Mick and Patrick pre- ark. last minute harder, added 2 kids loop at the end

Monday Jun 4, 2012 #

biking warm up/down 22:00 [1]
slept:6.0

before my run

running road/trails 39:00 7.0 km (5:34 / km) +85m 5:15 / km
shoes: Adidas Kanadia

usual loop done in 20.30-- probably intervals tuesday pre-ARK

Sunday Jun 3, 2012 #

running road/trails warm up/down 7:00 [1] 0.85 km (8:14 / km)
slept:7.5 shoes: Adidas Green 11

after hearing some discussion about the sprint i set up after Poker run, i wanted to run it too

running road/trails tempo 17:00 [5] 3.65 km (4:39 / km) +85m 4:10 / km
slept:1.5 shoes: Adidas Green 11

knowing the area, setting up the course, and having runit following me and pushing me when i was slowing down, made me pushing at level 5 all the way. no doubt my time end up being so good. thanks Serge.

got a 1.5h sleep in the afternoon, since i work midnights

C • 16:59 4

elliptical trainer 11:00 [1]

gym ex & stretching 7:00 [1]

Saturday Jun 2, 2012 #

running road/trails 1:08:00 10.5 km (6:29 / km) +220m 5:52 / km
slept:4.5 shoes: Sally x-cross

after an overnighter at work, a nice run at Hydrocut was really well received. climb it might be less than i actually did. i do not trust Garmin in this case

Friday Jun 1, 2012 #

gym ex & stretching 6:00 [1]
slept:8.0 (rest day)

need a rest day, as 16 h at work will be enough

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