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Training Log Archive: Nick

In the 30 days ending Sep 30, 2019:

activity # timemileskm+m
  running road/trails13 12:44:00 73.94(10:20) 119.0(6:25) 1970
  biking19 11:55:00
  elliptical trainer4 1:25:00
  gym ex & stretching7 1:05:00
  HT22 22:00
  Total31 27:31:00 73.94 119.0 1970
  [1-5]31 27:09:00
averages - sleep:6.5

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Monday Sep 30, 2019 #

biking 51:00 [1]
slept:7.0

gym ex & stretching warm up/down 12:00 [1]
slept:0.5

Sunday Sep 29, 2019 #

gym ex & stretching 5:00 [1]
slept:5.0

running road/trails 36:00 intensity: (6:00 @1) + (30:00 @2) 5.3 km (6:48 / km) +45m 6:31 / km
slept:2.0 shoes: Inov8 RockL red

running road/trails tempo 12:00 [4] 2.7 km (4:27 / km) +55m 4:02 / km
shoes: Inov8 RockL red

3*4 min on westheights

HT 1:00 [0]

Saturday Sep 28, 2019 #

running road/trails 1:10:00 [1] 8.5 km (8:14 / km) +100m 7:47 / km
slept:1.5 shoes: Sally x-cross

slept 1.5 hrs after my night shift- then next to shades for cadets event

biking warm up/down 20:00 [1]
slept:2.0

after a late afternoon much need it nap

HT 1:00 [0]

Friday Sep 27, 2019 #

biking warm up/down 24:00 [1]
slept:6.5 (rest day)

Thursday Sep 26, 2019 #

biking 46:00 [1]
slept:6.0

HT 1:00 [0]
slept:0.5

Wednesday Sep 25, 2019 #

HT 1:00 [0]
slept:0.5

running road/trails 45:00 intensity: (5:00 @1) + (40:00 @2) 6.0 km (7:30 / km) +135m 6:44 / km
slept:6.5 shoes: Inov8 RockL red

running road/trails tempo 25:00 [4] 5.0 km (5:00 / km) +135m 4:24 / km
shoes: Inov8 RockL red

2*2 laps w/Alin at monarch w (6.20,6.10...6.18,6.12)

Tuesday Sep 24, 2019 #

HT 1:00 [0]
slept:0.5

biking 1:09:00 intensity: (7:00 @1) + (55:00 @2) + (7:00 @3)
slept:6.5

past St Agatha and back

Monday Sep 23, 2019 #

biking 47:00 [1]
slept:7.0

Sunday Sep 22, 2019 #

HT 1:00 [0]
slept:1.0

running road/trails 41:30 intensity: (8:00 @1) + (33:30 @2) 5.75 km (7:13 / km) +165m 6:19 / km
slept:6.0 shoes: Saucony everide 10 G/Yellow

monarch woods

running road/trails tempo 31:30 intensity: (26:30 @4) + (5:00 @5) 6.25 km (5:02 / km) +165m 4:27 / km
shoes: Saucony everide 10 G/Yellow

2*2laps plus another single one ( progressive faster)

Saturday Sep 21, 2019 #

HT 1:00 [0]
slept:0.5

biking 45:00 [1]
slept:6.0

Friday Sep 20, 2019 #

elliptical trainer warm up/down 20:00 [1]
slept:6.0

gym ex & stretching warm up/down 10:00 [1]
slept:0.5

biking warm up/down 15:00 [1]

Thursday Sep 19, 2019 #

running road/trails warm up/down 36:30 [1] 5.2 km (7:01 / km) +10m 6:57 / km
slept:5.0 shoes: Inov8 RockL red

running road/trails tempo 24:30 intensity: (18:30 @4) + (6:00 @5) 5.3 km (4:37 / km) +10m 4:35 / km
slept:1.0 shoes: Inov8 RockL red

1.3k at monarch (6' with Mike A.), plus 2*2k at res (9.20,9.10)

HT 1:00 [0]

Wednesday Sep 18, 2019 #

elliptical trainer warm up/down 20:00 [1]
slept:5.0

biking warm up/down 20:00 [1]
slept:1.5

HT 1:00 [0]

Tuesday Sep 17, 2019 #

running road/trails 32:15 intensity: (12:15 @1) + (20:00 @2) 4.5 km (7:10 / km) +60m 6:43 / km
slept:5.5 shoes: Saucony everide 10 G/Yellow

running road/trails tempo 27:45 [4] 5.5 km (5:03 / km) +40m 4:52 / km
slept:0.5 shoes: Saucony everide 10 G/Yellow

1.5k,2.7k and 1.3 k on westheights loops

HT 1:00 [0]

Monday Sep 16, 2019 #

HT 1:00 [0]
slept:0.5

gym ex & stretching warm up/down 6:00 [1]
slept:5.0 (rest day)

biking warm up/down 12:00 [1]

Sunday Sep 15, 2019 #

biking 1:05:00 intensity: (20:00 @1) + (40:00 @2) + (5:00 @3)
slept:5.5

HT 1:00 [0]
slept:0.5

Saturday Sep 14, 2019 #

running road/trails 1:15:00 [2] 12.0 km (6:15 / km) +300m 5:33 / km
slept:5.0 shoes: Inov8 RockL red

w/Alin- monarch woods

HT 1:00 [0]
slept:1.0

Friday Sep 13, 2019 #

biking warm up/down 43:00 [1]
slept:6.0

Thursday Sep 12, 2019 #

HT 1:00 [0]
slept:1.0

elliptical trainer 25:00 [1]
slept:5.5

biking warm up/down 20:00 [1]

Wednesday Sep 11, 2019 #

running road/trails 37:00 [2] 5.5 km (6:44 / km) +100m 6:10 / km
slept:4.5 shoes: Inov8 RockL red

stars training at Huron NA

gym ex & stretching 16:00 [1]
slept:1.0

Tuesday Sep 10, 2019 #

biking 43:00 intensity: (5:00 @1) + (20:00 @2) + (18:00 @3)
slept:6.0

HT 1:00 [0]
slept:1.0

Monday Sep 9, 2019 #

HT 1:00 [0]
slept:0.5

running road/trails 55:00 intensity: (10:00 @1) + (19:00 @2) + (26:00 @3) 9.0 km (6:07 / km) +110m 5:46 / km
slept:6.0 shoes: Inov8 RockL red

include 3 tempos ( 1.5k, 2k and 1.5k)

gym ex & stretching 4:00 [1]

Sunday Sep 8, 2019 #

HT 1:00 [0]
slept:1.0

running road/trails warm up/down 57:00 [1] 6.0 km (9:30 / km) +80m 8:54 / km
slept:7.0 shoes: Sally x-cross

shade's verifications

Saturday Sep 7, 2019 #

biking 1:02:00 intensity: (40:00 @1) + (22:00 @2)
slept:7.0

to st agatha and back

gym ex & stretching 12:00 [1]
slept:1.0

HT 1:00 [0]

Friday Sep 6, 2019 #

running road/trails warm up/down 29:00 intensity: (7:00 @1) + (22:00 @2) 4.3 km (6:45 / km) +40m 6:27 / km
slept:6.5 shoes: Inov8 RockL red

westheights loop

running road/trails tempo 21:00 [3] 4.2 km (5:00 / km) +60m 4:40 / km
shoes: Inov8 RockL red

7*3min

Thursday Sep 5, 2019 #

biking 32:00 [1]
slept:6.0

elliptical trainer 20:00 [1]

HT 1:00 [0]

Wednesday Sep 4, 2019 #

HT 1:00 [0]

running road/trails 43:00 intensity: (20:30 @2) + (22:30 @3) 7.5 km (5:44 / km) +90m 5:25 / km
slept:6.5 shoes: Inov8 RockL red

the westheights loop

Tuesday Sep 3, 2019 #

12 PM

biking 25:00 [2]
slept:7.0

to boardwalk and back
11 PM

biking warm up/down 20:00 [1]

Monday Sep 2, 2019 #

biking 56:00 [1]
slept:5.5

looong working hrs

HT 1:00 [0]

Sunday Sep 1, 2019 #

running road/trails 1:05:00 intensity: (51:00 @2) + (14:00 @3) 10.5 km (6:11 / km) +270m 5:29 / km
slept:6.0 shoes: Inov8 RockL red

monarch w. laps 6,7 at higher pace

HT 1:00 [0]
slept:1.0

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