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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 30 days ending Jun 30, 2017:

activity # timemileskm+m
  running road/trails18 12:33:00 82.08(9:10) 132.1(5:42) 1915
  elliptical trainer7 3:02:00
  biking7 3:02:00
  gym ex & stretching15 2:07:00
  orienteering1 31:00 2.11(14:40) 3.4(9:07) 110
  Total29 21:15:00 84.2 135.5 2025
averages - sleep:6.7

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Friday Jun 30, 2017 #

elliptical trainer warm up/down 6:00 [1]
slept:6.5

biking warm up/down 10:00 [1]

gym ex & stretching 5:00 [1]

running road/trails 31:00 intensity: (7:00 @1) + (9:00 @2) + (15:00 @3) 5.5 km (5:38 / km) +35m 5:28 / km
shoes: Fila

the short westheights loop. humid

Thursday Jun 29, 2017 #

elliptical trainer 35:00 [1]
slept:7.5

Wednesday Jun 28, 2017 #

running road/trails warm up/down 22:45 intensity: (5:00 @1) + (17:45 @2) 3.25 km (7:00 / km) +25m 6:44 / km
slept:6.5 shoes: Fila

running road/trails intervals 17:15 intensity: (12:00 @4) + (5:15 @5) 4.25 km (4:04 / km) +60m 3:47 / km
max:152 shoes: Fila

4*4 min on westheights loop (plus another min. to close loop). (1.2,1.2,0.87,0.97 and plus..)

gym ex & stretching 8:00 [1]

biking warm up/down 10:00 [1]

Tuesday Jun 27, 2017 #

running road/trails 43:00 intensity: (10:00 @1) + (12:00 @2) + (11:00 @3) + (10:00 @4) 7.5 km (5:44 / km) +125m 5:18 / km
slept:7.0 shoes: Asics black

hydrocut west. 3 loops there (11.48,10.51,9.52). few sprinkles after my start

Monday Jun 26, 2017 #

gym ex & stretching 12:00 [1]
slept:8.0 (rest day)

Sunday Jun 25, 2017 #

running road/trails warm up/down 23:30 intensity: (10:00 @1) + (13:30 @2) 3.4 km (6:55 / km) +40m 6:32 / km
slept:7.5 shoes: Fila

at Columbia

running road/trails 36:30 intensity: (20:00 @3) + (16:30 @4) 6.6 km (5:32 / km) +150m 4:58 / km
shoes: Fila

combia loop- version B ( modified NW corner)

Saturday Jun 24, 2017 #

running road/trails 28:00 intensity: (14:00 @1) + (14:00 @2) 4.1 km (6:50 / km) +75m 6:15 / km
slept:8.5 shoes: Inov 8

orienteering 31:00 intensity: (20:00 @1) + (11:00 @2) *** 3.4 km (9:07 / km) +110m 7:51 / km
shoes: Inov 8

Friday Jun 23, 2017 #

gym ex & stretching 15:00 [1]
slept:7.0

biking warm up/down 20:00 [1]

Thursday Jun 22, 2017 #

running road/trails 50:00 [2] 7.5 km (6:40 / km) +175m 5:58 / km
slept:7.0 shoes: Sally x-cross

at Columbia. steady rain. comfortable soaked by the end. nice

Wednesday Jun 21, 2017 #

elliptical trainer 46:00 [1]
slept:7.0

Tuesday Jun 20, 2017 #

gym ex & stretching 5:00 [1]
slept:7.5

running road/trails 33:00 intensity: (8:00 @1) + (25:00 @2) 6.0 km (5:30 / km) +50m 5:17 / km
shoes: Fila

from home to hydrocut and back

running road/trails 19:00 intensity: (4:00 @4) + (15:00 @5) 4.0 km (4:45 / km) +60m 4:25 / km
ahr:146 max:157 shoes: Fila

hydrocut- from gate to gate(16.56) plus some more to make it 4. the 1.9k (9.13).. actual time 18.56

last year ran this : april 18.15, may 17.50, and twice in august 17.52 and 18.17

Monday Jun 19, 2017 #

gym ex & stretching warm up/down 7:00 [1]
slept:8.0

biking 35:00 intensity: (27:00 @1) + (8:00 @2)

Sunday Jun 18, 2017 #

running road/trails 46:00 [2] 8.0 km (5:45 / km) +90m 5:27 / km
slept:7.0 shoes: Asics white 17

after work.. feeling like 30° C

gym ex & stretching 6:00 [1]

Saturday Jun 17, 2017 #

running road/trails 31:00 [1] 5.0 km (6:12 / km) +30m 6:01 / km
slept:6.5 shoes: Asics black

Friday Jun 16, 2017 #

running road/trails 22:00 intensity: (10:00 @1) + (12:00 @2) 3.75 km (5:52 / km) +45m 5:32 / km
slept:6.5 shoes: Asics black

running road/trails 19:00 [4] 4.25 km (4:28 / km) +55m 4:12 / km
shoes: Asics black

westheights loop - (18.56)

Thursday Jun 15, 2017 #

gym ex & stretching 6:00 [1]
slept:6.5

elliptical trainer 36:00 [1]

Wednesday Jun 14, 2017 #

running road/trails warm up/down 24:00 intensity: (10:00 @1) + (14:00 @2) 3.5 km (6:51 / km) +35m 6:32 / km
slept:6.5 shoes: Fila

running road/trails tempo 21:00 [3] 4.5 km (4:40 / km) +65m 4:21 / km
ahr:130 max:142 shoes: Fila

7* 3min at a lev 3

gym ex & stretching 8:00 [1]

Tuesday Jun 13, 2017 #

biking 54:00 [1]
slept:6.5

to st Agatha(29min) and back (25 min)

Monday Jun 12, 2017 #

running road/trails 40:00 [2] 7.0 km (5:43 / km) +175m 5:05 / km
slept:6.5 shoes: Fila

monarch woods, and plus 30°

Sunday Jun 11, 2017 #

gym ex & stretching 15:00 [1]
slept:6.5 (rest day)

elliptical trainer warm up/down 15:00 [1]

Saturday Jun 10, 2017 #

running road/trails 1:06:00 intensity: (5:00 @2) + (56:00 @3) + (5:00 @4) 11.0 km (6:00 / km) +120m 5:41 / km
slept:6.0 shoes: Fila

at hydrocut west. w/Alin. decent pace.. like plus 28°C, after work

Friday Jun 9, 2017 #

running road/trails 29:00 [1] 4.5 km (6:27 / km) +110m 5:45 / km
slept:6.0 shoes: Asics black

Thursday Jun 8, 2017 #

running road/trails 21:00 [2] 3.25 km (6:28 / km) +15m 6:19 / km
shoes: Fila

running road/trails hills 17:00 [5] 4.25 km (4:00 / km) +60m 3:44 / km
ahr:145 max:162 slept:6.0

westheights loop 4*4 ( and another min at the end)

gym ex & stretching warm up/down 5:00 [1]

Note

long day- 14h

Wednesday Jun 7, 2017 #

biking 41:00 [1]
slept:6.0

gym ex & stretching 10:00 [1]

Tuesday Jun 6, 2017 #

running road/trails 44:00 intensity: (21:00 @2) + (23:00 @4) 8.0 km (5:30 / km) +200m 4:53 / km
slept:6.0 shoes: Fila

monarch woods

Sunday Jun 4, 2017 #

running road/trails 27:00 intensity: (12:20 @2) + (14:40 @3) 5.0 km (5:24 / km) +30m 5:15 / km
slept:6.0 shoes: Fila

Saturday Jun 3, 2017 #

gym ex & stretching 5:00 [1]
slept:6.0

running road/trails 42:00 intensity: (22:20 @2) + (19:40 @4) 8.0 km (5:15 / km) +90m 4:58 / km
ahr:145 max:156 shoes: Fila

westheights loop at lev 4 ( according to my garmin. unfit means hr is higher than normal. certainly i would not say was a level '4'

Friday Jun 2, 2017 #

gym ex & stretching 12:00 [1]

elliptical trainer 32:00 intensity: (25:00 @1) + (7:00 @2)
slept:6.5

Thursday Jun 1, 2017 #

biking warm up/down 12:00 [1]
slept:6.0

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

gym ex & stretching 8:00 [1]

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