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Training Log Archive: Nick

In the 30 days ending Apr 30, 2018:

activity # timemileskm+m
  running road/trails19 15:17:00 95.69(9:35) 154.0(5:57) 2365
  adv race2 3:58:00 19.26(12:21) 31.0(7:41) 260
  biking6 2:22:00
  elliptical trainer5 1:32:00
  gym ex & stretching12 1:27:00
  Unspecified1 25:00
  Total30 25:01:00 114.95 185.0 2625
averages - sleep:6.4

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Monday Apr 30, 2018 #

running road/trails 32:00 [2] 5.5 km (5:49 / km) +75m 5:27 / km
slept:8.5 shoes: salomon 2018 CHN

Pretty good sleep, nice weather. Didn't feel burnt after yesterday. Hydrocut west

Sunday Apr 29, 2018 #

Event: Raid the Rib Adventure Run
 

adv race 3:50:00 intensity: (25:00 @1) + (35:00 @2) + (2:10:00 @3) + (40:00 @4) **** 30.0 km (7:40 / km) +250m 7:22 / km
slept:5.0 shoes: inov 8 _ 2015

GRR -Niagara region. had a good 80 min race- when we realized that we still have to go to the "east" map.. we were on the western side of the central map at that time. may extra km added. and the 'happy' mood. due to the 'extras' pace dropped , and even like 25 of very slow jog- walking pace due to cramping experienced by a team mate. surprised that not much hurt today depite the fact that this was the longest run/adv in did since ( probably 8-10 yrs back.. maybe more). great challenges laid by dontgetlost.thanks to all that made this happening. total time like 4.20h. however lots of stoppage -and not movement out there

Note

Moved in Canada- 20 yrs ago . yay !!!

Saturday Apr 28, 2018 #

gym ex & stretching 10:00 [1]
slept:7.5

first decent night sleep in a little while

biking warm up/down 22:00 [1]
(rest day)

adv race warm up/down 8:00 [1] 1.0 km (8:00 / km) +10m 7:37 / km
shoes: Asics white 17

light jog in Niagara. to keep warm on a chilly night

Friday Apr 27, 2018 #

gym ex & stretching 10:00 [1]
slept:6.0 (rest day)

Thursday Apr 26, 2018 #

running road/trails 34:00 [2] 6.0 km (5:40 / km) +155m 5:01 / km
slept:6.0 shoes: salomon 2018 CHN

monarch woods

Wednesday Apr 25, 2018 #

Note
slept:6.0 (rest day)

M.t. today

Tuesday Apr 24, 2018 #

running road/trails 24:35 [2] 3.75 km (6:33 / km) +30m 6:18 / km
slept:6.5 shoes: Fila

running road/trails intervals 17:25 [5] 4.25 km (4:06 / km) +60m 3:50 / km
ahr:145 max:156 shoes: Fila

westheights loop 4*4 min ( w/2 easy), and another 1.24 to close the loop (975m,1010,875,950,400 ). last min at max- managed to get hr another 5-6 pts up on that last minute

Monday Apr 23, 2018 #

running road/trails 30:00 [1] 5.0 km (6:00 / km) +50m 5:43 / km
slept:6.5 shoes: Fila

plus 17°

Sunday Apr 22, 2018 #

11 AM

running road/trails warm up/down 30:00 [1] 4.0 km (7:30 / km) +35m 7:11 / km
slept:7.0 shoes: Fila

marshall & taken down controls at urban race. great weather
3 PM

running road/trails warm up/down 25:00 [1] 4.0 km (6:15 / km)
shoes: Fila

at res
4 PM

running road/trails intervals 15:00 [5] 4.0 km (3:45 / km)
shoes: Fila

5*800 (3.03-3.05) , like every 5 min

Saturday Apr 21, 2018 #

running road/trails 1:10:00 [2] 10.5 km (6:40 / km) +270m 5:54 / km
slept:6.0 shoes: salomon 2018 CHN

melting slushy, snow covered trails at monarch woods

Friday Apr 20, 2018 #

gym ex & stretching 6:00 [1]
slept:5.0

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

biking warm up/down 12:00 [1]

Thursday Apr 19, 2018 #

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

running road/trails 32:00 [3] 5.0 km (6:24 / km) +50m 6:06 / km
shoes: Asics white 17

Easy afternoon run toward Petersburg

Wednesday Apr 18, 2018 #

running road/trails 43:00 intensity: (5:00 @2) + (30:00 @3) + (8:00 @4) 8.5 km (5:04 / km) +100m 4:47 / km
slept:6.0 shoes: Fila

on the road, towards Petersburg and back

gym ex & stretching 4:00 [1]

Tuesday Apr 17, 2018 #

gym ex & stretching 6:00 [1]
slept:5.5

biking warm up/down 10:00 [1]
slept:1.5

nap added in the afternoon

elliptical trainer 10:00 [1]

Monday Apr 16, 2018 #

Unspecified 25:00 [1]
slept:5.5

45 min in the morning, another 30 min when i woke up. too much ice on my driveway

gym ex & stretching 15:00 [1]

Yoga stretching 23 min

Sunday Apr 15, 2018 #

running road/trails 1:53:00 [2] 15.0 km (7:32 / km) +380m 6:41 / km
slept:7.5 shoes: Salomon snow cross H

at monarch woods. weird weather (freezing drizzle, freezing rain.. 7-10 cm of white stuff on the ground. slow. longest run time in a while). tired a bit, before another week of nights

Saturday Apr 14, 2018 #

biking 50:00 intensity: (40:00 @1) + (10:00 @3)
slept:5.5

includes 5*2 min at decent pace

Friday Apr 13, 2018 #

running road/trails 47:00 intensity: (7:00 @1) + (40:00 @2) 8.0 km (5:53 / km) +200m 5:13 / km
slept:6.0 shoes: Adidas Green 11

monarch woods. pain in the right foot- almost limping last km

Thursday Apr 12, 2018 #

running road/trails 49:00 intensity: (15:00 @1) + (34:00 @2) 7.4 km (6:37 / km) +80m 6:17 / km
slept:8.0 shoes: Adidas Green 11

total sleep - 8 hrs. however i woke up 4-5 times in that period.. night shift not easy

running road/trails tempo 30:00 intensity: (20:00 @3) + (10:00 @4) 6.6 km (4:33 / km) +80m 4:17 / km
shoes: Adidas Green 11

10*3 min - every 5, on westheights loop. pleasant 12-14°C ( between 610 & 730)

Wednesday Apr 11, 2018 #

elliptical trainer 20:00 [1]
slept:7.5

biking 26:00 [1]

indoor day

Tuesday Apr 10, 2018 #

running road/trails 55:00 intensity: (42:00 @2) + (13:00 @5) 9.5 km (5:47 / km) +120m 5:27 / km
slept:8.0 shoes: Fila

Westheights. Did the short loop at the end at strong pace (13.12)

Monday Apr 9, 2018 #

elliptical trainer warm up/down 20:00 [1]
slept:7.0

Started night shift

gym ex & stretching warm up/down 8:00 [1]

Yoga stretching (18 min)

Sunday Apr 8, 2018 #

running road/trails 40:00 [2] 7.0 km (5:43 / km) +170m 5:06 / km
slept:6.5 shoes: Fila

Monarch woods

Saturday Apr 7, 2018 #

running road/trails 35:00 [2] 5.5 km (6:22 / km) +50m 6:05 / km
slept:6.0 shoes: Fila

running road/trails tempo 41:00 intensity: (25:00 @3) + (16:00 @4) 8.5 km (4:49 / km) +50m 4:41 / km
slept:0.5 shoes: Fila

short nap after work.. towards Baden 3k,3k,2.5k (14.45,14.15,12.00) w/1k

gym ex & stretching 4:00 [1]

Thursday Apr 5, 2018 #

gym ex & stretching 4:00 [1]
slept:6.0

running road/trails warm up/down 24:00 intensity: (12:00 @1) + (12:00 @2) 3.5 km (6:51 / km) +100m 6:00 / km
slept:1.0 shoes: Fila

almost 1 h nap this afternoon. tired

running road/trails 24:00 intensity: (12:00 @4) + (12:00 @5) 5.0 km (4:48 / km) +100m 4:22 / km
shoes: Fila

Monarch woods. 4 laps (6.09,6.06,5.54,5.51). right calf pain on last loop

Wednesday Apr 4, 2018 #

gym ex & stretching 10:00 [1]
slept:6.0

elliptical trainer warm up/down 30:00 [1]

Tuesday Apr 3, 2018 #

running road/trails 29:00 [2] 5.0 km (5:48 / km) +30m 5:38 / km
slept:5.0 shoes: Fila

not much sleep, not much time

Monday Apr 2, 2018 #

biking warm up/down 22:00 [1]
slept:5.5

Sunday Apr 1, 2018 #

running road/trails 1:17:00 intensity: (41:00 @2) + (36:00 @3) 12.5 km (6:10 / km) +180m 5:45 / km
slept:6.0 shoes: salomon 2018 CHN

around 0°. did some 'tempos' 4,4,6,6,4,4,4,4 min w/2 min.

gym ex & stretching 4:00 [1]

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