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Training Log Archive: Nick

In the 30 days ending Sep 30, 2018:

activity # timemileskm+m
  running road/trails20 20:16:00 129.56(9:23) 208.5(5:50) 2670
  biking9 4:05:00
  Unspecified5 2:01:00 4.04 6.5 80
  gym ex & stretching10 1:27:00
  elliptical trainer1 30:00
  HT26 26:00
  Total32 28:45:00 133.59 215.0 2750
  [1-5]29 28:20:00
averages - sleep:6.7 weight:13kg

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Sunday Sep 30, 2018 #

gym ex & stretching 12:00 [1]
slept:7.5

biking warm up/down 8:00 [1]

running road/trails 1:31:00 intensity: (20:00 @1) + (7:00 @2) + (53:00 @3) + (11:00 @5) 16.5 km (5:31 / km) +400m 4:55 / km
shoes: Fila

monarch woods .9°C & drizzle. loops 1-8 at steady pace , loops 10,11 at higher pace (5.55 &4.48- last one i have to question my watch. i have not ran an under 5 min/loop since...maybe timing start while gps for distance kept measuring. i dunno

HT 1:00 [1]

much need it
6 PM

Unspecified 25:00 [1] 1.0 km (25:00 / km) +25m 22:13 / km
slept:1.0 shoes: Salomon GY

map updates _ waterloo (~90 min)

Saturday Sep 29, 2018 #

running road/trails warm up/down 1:05:00 [1] 9.0 km (7:13 / km) +100m 6:51 / km
slept:7.5 shoes: Salomon black/yellow Fin 18

installing / collecting controls at shade's. nice weather

HT 1:00 [0]

Friday Sep 28, 2018 #

running road/trails 45:00 intensity: (15:00 @1) + (30:00 @2) 6.8 km (6:37 / km) +75m 6:16 / km
slept:5.0 shoes: Asics white 17

rez- to monarch woods and back warm up.. like 12 ° and drizzle.. dark by the time i got back to rez

running road/trails intervals 12:00 [4] 3.2 km (3:45 / km)
shoes: Asics white 17

8*400m at rez. dark.

HT 1:00 [0]

gym ex & stretching 4:00 [1]

Thursday Sep 27, 2018 #

gym ex & stretching 10:00 [1]
slept:4.5

biking warm up/down 20:00 [1]
slept:0.5

Wednesday Sep 26, 2018 #

Unspecified 40:00 [1] 3.5 km (11:26 / km) +40m 10:49 / km
slept:6.5 shoes: Salomon black/yellow Fin 18

More map updates at shade's ( approx 90 time)

HT 1:00 [0]

Tuesday Sep 25, 2018 #

running road/trails 39:00 intensity: (15:00 @1) + (24:00 @2) 5.9 km (6:37 / km) +25m 6:28 / km
slept:7.5 shoes: Fila

Woke up 4 times, but managed to get 7.5 hrs sleep. Head ache gone

running road/trails intervals 18:00 intensity: (13:00 @4) + (5:00 @5) 4.1 km (4:23 / km) +55m 4:07 / km
shoes: Fila

9*2 min

HT 1:00 [0]

Monday Sep 24, 2018 #

Unspecified 20:00 [1] 1.0 km (20:00 / km)
slept:7.5 shoes: Asics white 17

More map updates at shade's ( 1 hrs). Head since about noon). Working nights does not help

Sunday Sep 23, 2018 #

running road/trails 31:00 intensity: (21:00 @1) + (10:00 @2) 4.75 km (6:32 / km) +30m 6:20 / km
slept:7.0 shoes: adidas marathon 2012

running road/trails intervals 17:00 [5] 4.25 km (4:00 / km) +55m 3:45 / km
slept:1.0 shoes: adidas marathon 2012

westheights loop 4*4 plus 1 to finish the loop.temps- like 20°

Saturday Sep 22, 2018 #

running road/trails 1:24:00 intensity: (10:00 @1) + (44:00 @2) + (20:00 @3) + (10:00 @4) 15.0 km (5:36 / km) +100m 5:25 / km
slept:7.0 shoes: Asics white 17

home- highlands- monarch woods-rez-home fit 5*6 min at tempo pace ( ~6.5k)

running road/trails 22:00 [1] 2.0 km (11:00 / km) +20m 10:29 / km
shoes: Salomon black/yellow Fin 18

evening rec- at shades ( total time 1 hr)

HT 1:00 [0]
slept:1.0

Friday Sep 21, 2018 #

Note
slept:6.0 (rest day)

wedding day

Thursday Sep 20, 2018 #

biking 39:00 [1]
slept:5.5

to highlands h. and back. dark ( and like 17 °C)

HT 1:00 [0]
slept:1.0

gym ex & stretching 4:00 [1]

Wednesday Sep 19, 2018 #

7 PM

running road/trails 34:40 [2] 6.0 km (5:47 / km) +60m 5:30 / km
slept:5.5 shoes: Fila

towards hydrocut and back

running road/trails race 19:20 [5] 4.0 km (4:50 / km) +60m 4:30 / km
slept:1.0 shoes: Fila

the 4k hydrocut loop (4.08 up, 9.27- the 1.9k). almost dark to quite dark by the end. no lamp .and i am still slower. darkness didn't help
11 PM

HT 1:00 [0]

Tuesday Sep 18, 2018 #

running road/trails 57:00 intensity: (32:00 @1) + (25:00 @3) 10.0 km (5:42 / km) +100m 5:26 / km
slept:4.0 shoes: Asics white 17

include 5*5 on westheights loop

gym ex & stretching 8:00 [1]

HT 1:00 [0]

Monday Sep 17, 2018 #

biking 36:00 [1]
slept:4.5

elliptical trainer 30:00 [1]
slept:2.0

afternoon loong nap. waking up at 3am requires some rest

HT 1:00 [0]

Sunday Sep 16, 2018 #

running road/trails 1:04:00 intensity: (50:00 @2) + (14:00 @3) 10.0 km (6:24 / km) +200m 5:49 / km
slept:6.0 shoes: Salomon black/yellow Fin 18

Columbia forest w/Alin. About 35 Celsius at start, but shade all the way

HT 1:00 [0]

Saturday Sep 15, 2018 #

HT 1:00 [0]

4 PM

running road/trails warm up/down 22:00 intensity: (12:00 @1) + (10:00 @2) 3.25 km (6:46 / km) +20m 6:34 / km
slept:6.0 shoes: Fila

feeling like 35° at 4 pm

running road/trails 1:03:00 intensity: (22:00 @3) + (20:20 @4) + (20:40 @5) 12.75 km (4:56 / km) +160m 4:39 / km
weight:13kg shoes: Fila

3 * westheights ( somehow progressive). maybe like 16 min into shade- rest nice , sunny and humid.

Friday Sep 14, 2018 #

biking 40:00 [1]
slept:5.0

to highland h. and back

HT 1:00 [0]
slept:1.0

Thursday Sep 13, 2018 #

running road/trails 36:00 intensity: (8:00 @1) + (28:00 @2) 5.5 km (6:33 / km) +40m 6:19 / km
slept:5.0 shoes: Asics white 17

westheights

running road/trails tempo 30:00 [3] 6.5 km (4:37 / km) +80m 4:21 / km
slept:1.0 shoes: Asics white 17

6*5 min the extended westheights loop and the small one. every 8

HT 1:00 [0]

Unspecified 6:00 [1]

Wednesday Sep 12, 2018 #

running road/trails 1:02:00 intensity: (36:00 @1) + (20:00 @2) + (6:00 @3) 9.0 km (6:53 / km) +160m 6:20 / km
slept:6.0 shoes: Asics white 17

stars training. Res. one loop at mw w/Heidi

HT 1:00 [0]

Tuesday Sep 11, 2018 #

running road/trails 34:30 [2] 6.0 km (5:45 / km) +60m 5:29 / km
slept:6.0 shoes: adidas marathon 2012

towards hydrocut w- and back

running road/trails race 18:30 [5] 4.0 km (4:38 / km) +60m 4:18 / km
slept:1.0 shoes: adidas marathon 2012

the 4k hydrocut loop (4.00 up, 9.04- the 1.9k). a bit slippery in couple of places.and i am getting slower

gym ex & stretching 12:00 [1]

HT 1:00 [0]

Monday Sep 10, 2018 #

gym ex & stretching 12:00 [1]
slept:4.5

biking warm up/down 42:00 [1]
slept:1.0

HT 1:00 [0]

Sunday Sep 9, 2018 #

biking warm up/down 20:00 [1]
slept:6.5

gym ex & stretching 12:00 [1]

running road/trails 51:00 intensity: (4:00 @1) + (40:00 @2) + (7:00 @3) 8.75 km (5:50 / km) +205m 5:13 / km
slept:0.5 shoes: Asics white 17

late afternoon - after work and a short nap. monarch woods

HT 1:00 [0]

Saturday Sep 8, 2018 #

running road/trails warm up/down 24:40 [1] 3.5 km (7:03 / km) +35m 6:43 / km
slept:6.5 shoes: adidas marathon 2012

running road/trails 18:20 [5] 4.25 km (4:19 / km) +55m 4:03 / km
shoes: adidas marathon 2012

westheights loop test. w/Leif and Giles. under 20°C

HT 1:00 [0]

Friday Sep 7, 2018 #

HT 1:00 [0]
slept:7.5 (rest day)

Thursday Sep 6, 2018 #

HT 1:00 [0]

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

running road/trails 32:00 intensity: (10:00 @1) + (9:00 @2) + (4:00 @4) + (9:00 @5) 6.0 km (5:20 / km) +40m 5:10 / km
shoes: adidas marathon 2012

the small westheights loop ( just under 13 min). like 25°C

biking warm up/down 10:00 [1]

Wednesday Sep 5, 2018 #

running road/trails 46:00 [2] 8.0 km (5:45 / km) +110m 5:23 / km
slept:7.5

31 feeling like 40. Got like 7 min under the shade.

HT 1:00 [0]

Tuesday Sep 4, 2018 #

HT 1:00 [0]

biking 30:00 [1]
slept:7.0 (rest day)

busy

Monday Sep 3, 2018 #

running road/trails 14:20 [2] 2.25 km (6:22 / km) +20m 6:06 / km
slept:7.0 shoes: Asics white 17

Feeling like 34 again ( temps that's it)

running road/trails 20:40 [4] 4.25 km (4:52 / km) +55m 4:34 / km
shoes: Asics white 17

Westheights loop

HT 1:00 [0]

Sunday Sep 2, 2018 #

gym ex & stretching 8:00 [1]
slept:7.5

running road/trails 44:00 intensity: (9:00 @1) + (35:00 @2) 6.9 km (6:23 / km) +80m 6:02 / km
shoes: Fila

running road/trails tempo 45:00 [4] 9.6 km (4:41 / km) +130m 4:23 / km
shoes: Fila

10,12.5,12.5,10 min (2.25k,2.75k end it with one loop at at monarch,2.5k start with the loop at monarch,2.1k steady climb from highland)

HT 1:00 [0]

Saturday Sep 1, 2018 #

HT 1:00 [0]

Unspecified 30:00 [1] 1.0 km (30:00 / km) +15m 27:54 / km
slept:7.0 shoes: Fila

map versification at shades

running road/trails 55:00 [1] 6.5 km (8:28 / km) +80m 7:58 / km
slept:1.0 shoes: Fila

jogging around trails. like 35°C. hot,humid and 'mesky'

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