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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 30 days ending Nov 30, 2014:

activity # timemileskm+m
  running road/trails16 12:16:00 79.35(9:17) 127.7(5:46) 1425
  biking8 5:16:00
  orienteering2 4:07:00 22.25(11:06) 35.8(6:54) 600
  elliptical trainer4 1:15:00
  gym ex & stretching12 1:13:00
  Unspecified4 1:05:00 0.62 1.0 35
  Total28 25:12:00 102.22 164.5 2060
averages - sleep:6.5

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Sunday Nov 30, 2014 #

Event: Summit to the Stars
 

running road/trails 22:00 [1] 3.2 km (6:52 / km) +5m 6:49 / km
slept:6.5

orienteering 43:00 intensity: (30:00 @4) + (13:00 @5) 7.8 km (5:31 / km) +100m 5:11 / km

O cup. new format by Dale. i think i managed to not follow the handicap rules for the second box . probably i gained like a minute, but had one control less ( went from 3 to A and did not stopped by at C). but the format was very interesting.

Saturday Nov 29, 2014 #

5 PM

running road/trails 40:00 [2] 6.5 km (6:09 / km) +75m 5:49 / km
slept:7.5 shoes: adidas kanadia 2012

Friday Nov 28, 2014 #

biking warm up/down 25:00 [1]
slept:7.0

gym ex & stretching 6:00 [1]

Thursday Nov 27, 2014 #

elliptical trainer 32:00 [1]
slept:8.0

gym ex & stretching 6:00 [1]

Wednesday Nov 26, 2014 #

running road/trails 39:00 intensity: (20:15 @2) + (18:45 @4) 7.5 km (5:12 / km) +85m 4:55 / km
ahr:145 max:164 slept:6.5 shoes: Asics Gel-contend

the westheight loop at a good pace ( HR is for the loop)

gym ex & stretching 4:00 [1]

Tuesday Nov 25, 2014 #

running road/trails 32:00 [2] 5.5 km (5:49 / km) +135m 5:11 / km
slept:6.5 shoes: adidas kanadia 2012

at monarch woods. cold.. had a head ache ALL day.

Monday Nov 24, 2014 #

Note
slept:5.0 (rest day)

worked last night, slept and worked again afternoon. no time to play

Sunday Nov 23, 2014 #

running road/trails 1:22:00 intensity: (20:00 @1) + (10:00 @2) + (28:00 @3) + (24:00 @4) 15.0 km (5:28 / km) +370m 4:52 / km
slept:8.0 shoes: the other sally x-cross

at monarch woods.. a bit over dressed. slushy snow in places

Saturday Nov 22, 2014 #

Note
(sick) (rest day)

felt sick last night after getting home. stayed indoor, feeling better as day went by

Friday Nov 21, 2014 #

elliptical trainer 21:00 [1]

gym ex & stretching 5:00 [1]

Unspecified 20:00 [1]
slept:6.5

canoe

Thursday Nov 20, 2014 #

running road/trails warm up/down 12:00 [1] 1.87 km (6:25 / km) +5m 6:20 / km
slept:7.0 shoes: Asics Gel-contend

running road/trails intervals 8:00 [5] 2.13 km (3:45 / km)
shoes: Asics Gel-contend

4*2min ( 515,515,550,550) w/1 jog in between

Unspecified 15:00 [1]

10 min canoe-ing , 5 min aqua jog

running road/trails 42:00 intensity: (21:00 @1) + (21:00 @2) 7.0 km (6:00 / km) +10m 5:57 / km

late afternoon run in Cancun

Wednesday Nov 19, 2014 #

biking 20:00 [1]
slept:7.5

Raining the last 24h, or so, so end up going to the gym today

running road/trails 34:00 intensity: (9:00 @1) + (15:00 @2) + (10:00 @3) 5.5 km (6:11 / km) +350m 4:41 / km
shoes: Asics Gel-contend

Treadmill. Got the climb as percentage from incline ( between 6 and 10 )

gym ex & stretching 7:00 [1]

Tuesday Nov 18, 2014 #

running road/trails warm up/down 31:00 [1] 4.9 km (6:20 / km) +5m 6:18 / km
slept:7.0 shoes: Asics Gel-contend

running road/trails intervals 16:00 [5] 4.1 km (3:54 / km)
shoes: Asics Gel-contend

4*4 min (1.02_1.03k each)

gym ex & stretching 5:00 [1]

elliptical trainer warm up/down 12:00 [1]
slept:1.0

Monday Nov 17, 2014 #

running road/trails warm up/down 26:00 [1] 4.0 km (6:30 / km)
slept:7.0

Running on the beach

running road/trails 1:00:00 intensity: (31:00 @1) + (29:00 @2) 10.0 km (6:00 / km) +10m 5:58 / km
shoes: Inov 8

At 1 pm and 30 C ( feeling like 37) was no so pleasant, I must admit

Unspecified 5:00 [1]

Swim

Sunday Nov 16, 2014 #

running road/trails 39:00 intensity: (6:00 @1) + (10:00 @2) + (15:00 @3) + (8:00 @4) 7.5 km (5:12 / km) +10m 5:10 / km
slept:5.0 shoes: Asics Gel-contend

Puerto Morelos. Lack of sleep last few days.

gym ex & stretching 4:00 [3]

Saturday Nov 15, 2014 #

running road/trails 31:00 [2] 4.5 km (6:53 / km) +40m 6:36 / km
slept:4.0 shoes: Inov 8

evening run on the field nearby. snow on the ground.pleasant

Friday Nov 14, 2014 #

biking 40:00 [1]
slept:6.5

Thursday Nov 13, 2014 #

gym ex & stretching 10:00 [1]
slept:6.5

biking 42:00 [1]

Wednesday Nov 12, 2014 #

gym ex & stretching 5:00 [1]

5 PM

running road/trails 1:00:00 [2] 11.0 km (5:27 / km) +70m 5:17 / km
slept:6.5 shoes: Asics Gel-contend

home to hydrocut ( up in the forest to start of the loop- back out.. too dark, and continued to Petersburg and back

Tuesday Nov 11, 2014 #

running road/trails 35:00 intensity: (16:22 @2) + (18:38 @4) 7.0 km (5:00 / km) +75m 4:45 / km
max:147 slept:6.5 shoes: Asics Gel-contend

westheights loop . warm-ish (like 14°C)

running road/trails warm up/down 10:00 [1] 1.0 km (10:00 / km) +10m 9:31 / km
shoes: the other sally x-cross

at ARK

Note

on the westheights loop, noticed HR going uphill was about 157 ( normal these days). however had a blip to 180 according to Garmin.. unsure what that light be.. haven't reached 180 in years, and i wasn't going 100% today....

Monday Nov 10, 2014 #

gym ex & stretching 5:00 [1]
slept:6.5

running road/trails warm up/down 18:00 intensity: (12:00 @1) + (6:00 @2) 3.0 km (6:00 / km) +10m 5:54 / km
(rest day)

Sunday Nov 9, 2014 #

Event: Raid the Hammer Adventure Run
 

orienteering race 3:24:00 intensity: (14:00 @3) + (3:10:00 @4) *** 28.0 km (7:17 / km) +500m 6:41 / km
slept:7.0 shoes: Inov 8

will calculate climb later

Friday Nov 7, 2014 #

biking warm up/down 10:00 [1]
slept:6.5 (rest day)

gym ex & stretching 10:00 [1]

Thursday Nov 6, 2014 #

running road/trails 45:00 [2] 7.5 km (6:00 / km) +35m 5:52 / km
slept:5.5

evening run

Wednesday Nov 5, 2014 #

biking warm up/down 10:00 [1]
slept:6.0

elliptical trainer warm up/down 10:00 [1]

Tuesday Nov 4, 2014 #

biking 1:43:00 [1]
slept:6.5

watching a movie. didn't feel like going outside. still feeling sick

Monday Nov 3, 2014 #

Unspecified 25:00 [1] 1.0 km (25:00 / km) +35m 21:17 / km
slept:6.0 shoes: Salomon GY

about 70 min more mapping in Hespeler.. felt sick (head ache) all day..not too bad in the woods

Sunday Nov 2, 2014 #

biking 1:06:00 [1]
slept:6.5

early and long h at work today too

Saturday Nov 1, 2014 #

running road/trails 54:00 intensity: (34:00 @2) + (20:00 @3) 9.0 km (6:00 / km) +125m 5:37 / km
slept:6.0 shoes: the other sally x-cross

at hydrocut west side

gym ex & stretching 6:00 [1]

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