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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 30 days ending Jun 30, 2015:

activity # timemileskm+m
  running road/trails24 18:35:00 126.76(8:48) 204.0(5:28) 1995
  biking4 3:07:00
  gym ex & stretching8 55:00
  orienteering1 37:00 4.04(9:10) 6.5(5:42) 150
  Unspecified3 29:00
  elliptical trainer2 27:00
  Total30 24:10:00 130.8 210.5 2145
averages - sleep:6.7

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Tuesday Jun 30, 2015 #

Unspecified 4:00 [1]

gym ex & stretching 4:00 [1]

12 PM

running road/trails 1:17:00 intensity: (47:00 @1) + (30:00 @2) 13.5 km (5:42 / km) +20m 5:40 / km
slept:8.0 shoes: Asics Gel-contend

Towards East end and back. Got a bottle of drink 62 min into the run. Temps 33, feeling like 42. And yes that's celsius. And plus. Dip in the water felt great right after

Monday Jun 29, 2015 #

running road/trails 26:00 intensity: (6:00 @1) + (20:00 @2) 4.5 km (5:47 / km) +25m 5:37 / km
slept:8.0 shoes: Asics Gel-contend

Morning run before breakfast to Rick's cafe and back

Unspecified 10:00 [1]

Water activities
12 PM

running road/trails warm up/down 21:00 [1] 3.0 km (7:00 / km)
shoes: Asics Gel-contend

Super hot at noon

running road/trails intervals 8:00 [5] 2.0 km (4:00 / km)
shoes: Asics Gel-contend

5 * 95 seconds or so...at noon, just cuz

Sunday Jun 28, 2015 #

running road/trails warm up/down 17:00 [1] 2.5 km (6:48 / km)
slept:6.5 shoes: Asics Gel-contend

Lazy run to the store

Unspecified 15:00 [1]
slept:1.0

Water activities

running road/trails 35:00 intensity: (25:00 @1) + (10:00 @2) 5.0 km (7:00 / km)

On the beach. No shoes _ no worries. Hot

Saturday Jun 27, 2015 #

Note
slept:5.0 (rest day)

Work nights. Short sleep. Travel day

Friday Jun 26, 2015 #

running road/trails 39:00 intensity: (33:00 @1) + (6:00 @2) 6.5 km (6:00 / km) +60m 5:44 / km
slept:8.0 shoes: Asics 2015

lazy run ( working nights - sometimes my runs feels like that )

Thursday Jun 25, 2015 #

running road/trails 58:45 [2] 10.0 km (5:53 / km) +50m 5:44 / km
slept:6.0 shoes: Asics 2015

to highlands- thru monarch woods- res and home

running road/trails tempo 11:15 [5] 3.0 km (3:45 / km)
shoes: Asics 2015

@ res (3.45,3.49,3.40)

Wednesday Jun 24, 2015 #

running road/trails 44:00 intensity: (19:00 @1) + (25:00 @2) 7.5 km (5:52 / km) +85m 5:33 / km
slept:7.0 shoes: Asics Gel-contend

westheights loop.. w/Val

Tuesday Jun 23, 2015 #

running road/trails warm up/down 27:00 [1] 4.2 km (6:26 / km)
slept:8.0 shoes: adidas marathon 2012

got a decent sleep, during the day, but woke up at 3 pm with a had ache.. still managed to go to the practice..

running road/trails intervals 21:00 [5] 5.8 km (3:37 / km)
shoes: adidas marathon 2012

7*3 min at res ( 820 to 840m each)

Monday Jun 22, 2015 #

running road/trails 35:00 [2] 6.0 km (5:50 / km) +50m 5:36 / km
slept:8.0 shoes: Asics Gel-contend

Sunday Jun 21, 2015 #

running road/trails 34:00 intensity: (15:30 @2) + (18:30 @4) 7.0 km (4:51 / km) +60m 4:39 / km
slept:6.0 shoes: Asics 2015

another 4 am wake up.. and another long day at work before heading back in tonight. oh well..(usual westheights loop)

Saturday Jun 20, 2015 #

elliptical trainer warm up/down 15:00 [1]
slept:3.0 (rest day)

long hours at work last night and today. short nap. tired and lazy.

biking 20:00 [1]

Friday Jun 19, 2015 #

running road/trails 29:00 [2] 4.75 km (6:06 / km) +35m 5:53 / km
slept:5.0 shoes: Asics 2015

running road/trails tempo 17:00 intensity: (11:00 @4) + (6:00 @5) 4.25 km (4:00 / km) +50m 3:47 / km
ahr:145 max:157 shoes: Asics 2015

4*4 min - westheights loop ( 1.06k/142,1.03/144,0.87/146,1.27/147 for last one 5.05)

Thursday Jun 18, 2015 #

gym ex & stretching 12:00 [1]
slept:7.0

biking warm up/down 25:00 [1]

indoor .lazy one

Wednesday Jun 17, 2015 #

running road/trails 1:00:00 intensity: (10:00 @2) + (50:00 @3) 10.0 km (6:00 / km) +150m 5:35 / km
slept:7.0 shoes: Asics Gel-contend

at hydrocut. pleasant temps

Tuesday Jun 16, 2015 #

running road/trails 1:00:00 intensity: (20:00 @1) + (30:00 @2) + (10:00 @3) 9.5 km (6:19 / km) +10m 6:17 / km
slept:6.5 shoes: adidas marathon 2012

at Res

running road/trails intervals 14:00 [4] 4.5 km (3:07 / km)
shoes: adidas marathon 2012

3 sets (5*300m ) at res. 58 to 54 and anywhere in between. temps- like 23°C

Monday Jun 15, 2015 #

running road/trails 35:00 intensity: (15:10 @2) + (19:50 @3) 7.0 km (5:00 / km) +70m 4:46 / km
slept:5.5 shoes: Asics 2015

gym ex & stretching 4:00 [1]

Sunday Jun 14, 2015 #

running road/trails 51:00 intensity: (38:00 @1) + (13:00 @2) 8.0 km (6:23 / km) +170m 5:46 / km
slept:6.0 shoes: Asics Gel-contend

easy run ( most of it ) with Val at monarch woods

Saturday Jun 13, 2015 #

running road/trails warm up/down 42:20 intensity: (10:20 @1) + (32:00 @2) 7.0 km (6:03 / km) +40m 5:53 / km
slept:6.5 shoes: adidas marathon 2012

running road/trails tempo 11:40 [4] 3.0 km (3:53 / km)
ahr:143 shoes: adidas marathon 2012

3 k at res (3.45,3.55,3.54)

running road/trails intervals 7:00 [5] 2.0 km (3:30 / km)
ahr:151 max:162 shoes: adidas marathon 2012

2 * 1k (3.30,3.27) with like 3-4 min in between. tired..woke up at 3.50 am again..nap in the afternoon before going to res

gym ex & stretching 4:00 [1]

Friday Jun 12, 2015 #

gym ex & stretching 12:00 [1]
slept:6.5 (rest day)

woke up at 2.45 am..and a nap in the afternoon. still..

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

Thursday Jun 11, 2015 #

running road/trails 36:00 intensity: (12:00 @1) + (24:00 @2) 6.5 km (5:32 / km) +65m 5:16 / km
slept:6.5 shoes: Adidas black*yellow

westheights loop. long hours at work

Wednesday Jun 10, 2015 #

running road/trails warm up/down 14:00 [1] 2.0 km (7:00 / km) +10m 6:50 / km
slept:5.5 shoes: Asics Gel-contend

at laurentian hills

orienteering 37:00 [4] ** 6.5 km (5:42 / km) +150m 5:06 / km
shoes: Asics Gel-contend

Stars training set by Heidi. very nice , and lots of hills

Tuesday Jun 9, 2015 #

running road/trails 37:00 intensity: (25:00 @1) + (4:00 @2) + (8:00 @4) 7.0 km (5:17 / km) +10m 5:15 / km
slept:6.0 shoes: adidas marathon 2012

w/Pete's group at res. haven't been in ages.. nice to meet old friends. times on zones are aprox. did 4*200 and 2*800 ( 2.50-2.54 but were treated like a game, think i had more in the tank. fun)

Monday Jun 8, 2015 #

running road/trails warm up/down 20:10 [1] 3.25 km (6:12 / km) +30m 5:56 / km
slept:6.0 shoes: Asics 2015

running road/trails tempo 19:50 [3] 4.25 km (4:40 / km) +50m 4:24 / km
ahr:136 max:147 shoes: Asics 2015

westheights loop. start raining last 7-8 min , for some reason made me feel better than i actually was.

gym ex & stretching 5:00 [1]

Sunday Jun 7, 2015 #

biking 1:57:00 intensity: (1:20:00 @1) + (30:00 @2) + (7:00 @3)
slept:7.0

home-st agatha-philipsburg and past.. and back 60 and 57 min on the way back

Saturday Jun 6, 2015 #

running road/trails warm up/down 12:20 [1] 2.0 km (6:10 / km) +15m 5:57 / km
slept:7.0 shoes: Asics Gel-contend

at mw

running road/trails race 1:31:40 intensity: (1:25:00 @4) + (6:40 @5) 20.0 km (4:35 / km) +530m 4:03 / km
ahr:145 max:153 shoes: Asics Gel-contend

my own race at monarch woods..mind over body.. 16 laps of 1.25k/33m..was planning to run a half today at 2hr away from home but working till 2.30 am, was no help. so decided that my favourite place it is. some pain after half way mark- right hamstring and a bit of lower abdomen area. temps- great like 20°C (5.44/136hr,5.45/140,5.43/142,5.44/143,5.40/144,5.46/145,5.42/145,5.45/145,5.42/146,5.50/143,5.51/143,5.45/144,5.46/144,5.44/145,5.45/146,5.22/150)

gym ex & stretching 4:00 [1]

Friday Jun 5, 2015 #

running road/trails 24:00 [2] 4.0 km (6:00 / km) +105m 5:18 / km
slept:7.0 shoes: Asics 2015

enough time for this between 2 appts

Thursday Jun 4, 2015 #

Note
slept:7.0 (rest day)

busy, so decided 'a rest day'

Wednesday Jun 3, 2015 #

running road/trails 22:15 [2] 4.0 km (5:34 / km) +105m 4:55 / km
slept:7.5 shoes: Asics 2015

after a MT this morning went to monarch woods . nice temps ( about 20°C)

running road/trails tempo 22:45 [4] 5.0 km (4:33 / km) +130m 4:02 / km
shoes: Asics 2015

( 5.45,5.48.5.42.5.29) for the 4 loops at mw

Tuesday Jun 2, 2015 #

gym ex & stretching 10:00 [1]
slept:8.0 (rest day)

biking warm up/down 25:00 [1]

Monday Jun 1, 2015 #

running road/trails 34:00 [2] 5.5 km (6:11 / km) +70m 5:49 / km
slept:7.5 shoes: Adidas black*yellow

hydrocut west

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