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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Dec 31, 2011:

activity # timemileskm+m
  running road/trails29 25:04:00 155.4(9:41) 250.1(6:01) 2180
  biking4 2:42:00
  Unspecified8 2:29:00 4.04 6.5 135
  gym ex & stretching11 1:31:00
  x-country skiing1 1:12:00 9.32(7:43) 15.0(4:48) 150
  orienteering1 48:00 4.6(10:26) 7.4(6:29) 200
  elliptical trainer2 42:00
  roller skiing1 31:00 2.8(11:05) 4.5(6:53) 30
  Total43 34:59:00 176.16 283.5 2695
averages - sleep:6.9

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Saturday Dec 31, 2011 #

Note

back in town.
Happy New Year !!!
3 PM

x-country skiing 1:12:00 intensity: (10:00 @1) + (50:00 @2) + (12:00 @3) 15.0 km (4:48 / km) +150m 4:34 / km
slept:6.0

first of the season ...at highlands

Friday Dec 30, 2011 #

running road/trails 43:00 intensity: (10:00 @1) + (19:00 @2) + (8:00 @3) + (6:00 @4) 7.0 km (6:09 / km)
slept:7.5

on the beach. last day on the resort, so it has to be done

Thursday Dec 29, 2011 #

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

running road/trails 1:14:00 [1] 10.5 km (7:03 / km)

long run on the beach. to the right till rocky and stones, to the left, past the cape. nice

Wednesday Dec 28, 2011 #

8 AM

running road/trails warm up/down 37:00 [1] 5.5 km (6:44 / km) +15m 6:38 / km
slept:7.0 shoes: Adidas black*yellow

running road/trails intervals 14:00 intensity: (4:00 @4) + (10:00 @5) 4.0 km (3:30 / km)
shoes: Adidas black*yellow

4*1k. 3.44,3.34,3.37,3.43 every 7 min. hot even before 9 am .pleased. mojito later in the day
12 PM

running road/trails 22:00 intensity: (15:00 @1) + (7:00 @3) 3.0 km (7:20 / km)
slept:7.0

Justin wanted to do a noon run. so i joined, but i asked for 7 one minuters. Just in case.
6 PM

Unspecified 39:00 [1]
shoes: Adidas Kanadia

about 4 min swim, and 35 min of tennis. I actually played for over 100 min. Justin won 6-2 first one ( after me leading 2-0), and then he lead 5-0 and 40-15 on the second one. it ended late in the eve 12-10 for me . so even again. we play about the same level, but i don't get so tired like him.and happy that i turned around the game. so many times i was on the brink of losing. fun eve

Tuesday Dec 27, 2011 #

8 AM

running road/trails 35:00 [1] 5.5 km (6:22 / km) +15m 6:17 / km
slept:8.0 shoes: Adidas Kanadia

easy run. going east out of resort. seen a big bird on the bridge. wasn't moving. just staring at me
4 PM

running road/trails 40:00 [1] 5.5 km (7:16 / km)

on the beach
5 PM

Unspecified 20:00 [1]
shoes: Adidas Kanadia

another 40 min of tennis w/J ...4-4 this time . again.counting 15min
also 5 min swim

Monday Dec 26, 2011 #

running road/trails 25:00 [1] 3.5 km (7:09 / km)
slept:8.0 (rest day)

Unspecified 15:00 [1]

running in the water

gym ex & stretching 6:00 [1]

Sunday Dec 25, 2011 #

11 AM

running road/trails 1:07:00 [1] 11.0 km (6:05 / km) +20m 6:02 / km
shoes: Adidas black*yellow

running road/trails tempo 40:00 intensity: (12:00 @3) + (20:00 @4) + (8:00 @5) 9.0 km (4:27 / km) +20m 4:24 / km
shoes: Adidas black*yellow

3*3 k on the causeway, past Delfinario.very nice vistas- lots of tiny islands and lakes and interesting vegetation. drizzle - most of the way
5 PM

Unspecified 10:00 [1]
slept:7.0 shoes: Adidas Kanadia

30 min tennis w/Justin- counting only 10 min

Saturday Dec 24, 2011 #

Unspecified 4:00 [1]

beautiful water and small waves.swim

gym ex & stretching 4:00 [1]

8 AM

running road/trails warm up/down 32:00 [1] 4.0 km (8:00 / km)
slept:7.0 shoes: Adidas Kanadia

12 PM

running road/trails 37:00 [1] 5.2 km (7:07 / km)

on the beach

running road/trails tempo 40:00 intensity: (20:00 @3) + (20:00 @4) 4.0 km (10:00 / km)

4*5min
6 PM

Unspecified 16:00 [3] 2.8 km (5:43 / km) +15m 5:34 / km
shoes: Adidas Kanadia

to Pueblo w/ Val and J. and M.

Friday Dec 23, 2011 #

10 AM

running road/trails warm up/down 12:00 [1] 2.0 km (6:00 / km) +10m 5:51 / km
slept:6.5 shoes: Nike Air

off to Santa Cla_ _ :) , and is not Santa Claus !

Merry Christmas to all AP friends !!!
C • Merry Christmas to you too! 1
10 PM

running road/trails 12:00 [3] 2.0 km (6:00 / km)

jogging on the beach . Santa Clara

Thursday Dec 22, 2011 #

running road/trails 45:00 intensity: (10:00 @1) + (25:00 @2) + (10:00 @3) 6.5 km (6:55 / km) +170m 6:07 / km
slept:9.0 shoes: Ice bugs 2

Unspecified 30:00 [1] 3.0 km (10:00 / km) +120m 8:20 / km
shoes: Ice bugs 2

w/Craig ..mostly hiking uphill, some jogging , while checking potential routes, controls sites for the Stars Winter AR at Mansfield. nice day for this type of activity

Wednesday Dec 21, 2011 #

running road/trails 1:08:00 intensity: (50:00 @1) + (18:00 @2) 11.0 km (6:11 / km) +220m 5:37 / km
slept:3.0 shoes: Adidas Green 11

just 3 h sleep after last shift for the year. w/ Craig and Blair at Monarch woods. rain, and then hard rain for few minutes. weird weather i guess

Tuesday Dec 20, 2011 #

running road/trails 31:00 intensity: (25:00 @2) + (6:00 @3) 5.5 km (5:38 / km) +135m 5:01 / km
slept:5.0 shoes: Adidas Green 11

Monday Dec 19, 2011 #

biking 1:20:00 [1]
slept:6.0

got almost 6h of combined sleep during the day, so wasn't too bad to stay on the saddle while watching a movie on the afternoon

Sunday Dec 18, 2011 #

running road/trails warm up/down 17:15 [1] 2.5 km (6:54 / km) +10m 6:46 / km
slept:7.5 shoes: Ice bugs 2

total sleep =7.5=6.5+1h nap this afternoon since i have to go to work during the night. car issue this morning, end up replacing battery, then a head ache, then the nap, so the run was just after dark

running road/trails tempo 39:45 intensity: (14:45 @3) + (25:00 @4) 8.5 km (4:41 / km) +100m 4:25 / km
shoes: Ice bugs 2

good effort for 2 loops in the neighbourhood . one thin layer of tossed snow for 99% of the loop (20.10 and 19.35)

Saturday Dec 17, 2011 #

running road/trails 1:40:00 intensity: (1:10:00 @1) + (30:00 @2) 14.0 km (7:09 / km) +230m 6:36 / km
slept:6.5 shoes: Ice bugs 2

long easy chatty run with Tiny and more Stars, at hydrocut. lev 2 is probably for the uphill runs. nice white layer and a frozen ground. climb is 'guestimated'

gym ex & stretching 6:00 [1]

Friday Dec 16, 2011 #

biking 40:00 [1]
slept:6.5

Thursday Dec 15, 2011 #

running road/trails 52:00 intensity: (23:00 @1) + (5:00 @2) + (16:00 @4) + (8:00 @5) 11.0 km (4:44 / km) +50m 4:37 / km
slept:6.5 shoes: Adidas Green 11

i would say a pretty good training with TC at Econo.. 3*(long loop @4,1short loop@5). aprox 1.35+.75k each w/90" in between sets. quite mild for mid december

Wednesday Dec 14, 2011 #

elliptical trainer 12:00 [1]

biking 20:00 [1]

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

Tuesday Dec 13, 2011 #

running road/trails 1:09:00 intensity: (22:00 @1) + (27:00 @2) + (10:00 @4) + (10:00 @5) 13.5 km (5:07 / km) +50m 5:01 / km
slept:6.0 shoes: Adidas black*yellow

w/TC near Econo. includes 2 sets 7,1,1,1. quite good pace. maybe 5.6k hard altogether

Monday Dec 12, 2011 #

gym ex & stretching 7:00 [1]

7 PM

running road/trails 50:00 intensity: (40:00 @2) + (10:00 @3) 9.0 km (5:33 / km) +90m 5:17 / km
slept:7.0 shoes: Adidas black*yellow

evening run to highland h and back

Sunday Dec 11, 2011 #

running road/trails warm up/down 4:00 [1] 0.4 km (10:00 / km)
slept:6.0 shoes: VJ Supra

orienteering 48:00 [4] 7.4 km (6:29 / km) +200m 5:43 / km
shoes: VJ Supra

thomass chase. good pace , good race, nice finished- seconds behind Serge - probably few juniors get there before. then i realized that - i missed one control on the second box. don't matter much for my personal points, but for club my result could make a difference. happy more for the pace i was able to keep. and felt normal. a bit too frozen ground for going downhill on steep slopes. probably i could finish place wise the same, as it have cost me 2-3 extra minutes, but not sure if anyone finished just after me. have to wait and see the results. GREAT training for me today. again
C • frozen ground? 2

Unspecified 15:00 [1] 0.7 km (21:26 / km)
shoes: Nike Air

mapping -1 h --wrapping up one corner. cold. very cold !

Saturday Dec 10, 2011 #

running road/trails 59:00 intensity: (18:52 @1) + (20:20 @3) + (19:48 @4) 11.5 km (5:08 / km) +125m 4:52 / km
ahr:133 max:153 slept:6.0 shoes: Adidas Green 11

another head ache day.another cold day. like -10°C. another day with snow on the ground. did 2 loops on the neighbourhood loop at a good pace (ave 134 and 143 )

gym ex & stretching 15:00 [1]

less head ache in the evening. which is better

Note

updated log from 2006 . it seems that today i passed 'running time ' for this year , compared to all other years since 2006. and that is after only 11 h of running time during first 90 days of this year. pat on the back.

:)

Friday Dec 9, 2011 #

gym ex & stretching 10:00 [1]
slept:6.5 (rest day)

Thursday Dec 8, 2011 #

running road/trails warm up/down 22:00 [2] 3.5 km (6:17 / km) +20m 6:07 / km
slept:7.0 (rest day) shoes: Adidas Green 11

Wednesday Dec 7, 2011 #

running road/trails 1:00:00 [2] 9.5 km (6:19 / km) +210m 5:41 / km
ahr:116 slept:7.0 shoes: Adidas Green 11

Monarch Woods with Blair and Craig. nice weather for a run
C • 1

running road/trails tempo 23:00 [4] 5.0 km (4:36 / km) +130m 4:04 / km
ahr:146 max:159 shoes: Adidas Green 11

2*2 loops (1.265) (11.40/11.20)

gym ex & stretching 4:00 [1]

Tuesday Dec 6, 2011 #

running road/trails 56:00 [2] 9.5 km (5:54 / km) +100m 5:36 / km
ahr:113 slept:7.0 shoes: Adidas Kanadia

to highland hills - and back

Monday Dec 5, 2011 #

gym ex & stretching 16:00 [1]
slept:5.5

short sleep as i worked last night and back to work to afternoon

biking warm up/down 22:00 [1]

Sunday Dec 4, 2011 #

running road/trails 1:33:00 intensity: (13:00 @1) + (1:00:00 @2) + (20:00 @3) 18.0 km (5:10 / km) +130m 4:59 / km
shoes: Adidas Green 11

with Giles and group , NW of waterloo, including wilmott line

Saturday Dec 3, 2011 #

9 AM

running road/trails 1:47:00 [2] 15.5 km (6:54 / km) +220m 6:27 / km
ahr:114 max:135 slept:7.5 shoes: Adidas Green 11

long run at ..long run easy pace with Mick, Craig, Dale. John C joined us for the first 5k. nice day. good chat
3 PM

roller skiing 31:00 [3] 4.5 km (6:53 / km) +30m 6:40 / km

first time in ages.. for sure this century

running road/trails warm up/down 19:00 [1] 3.0 km (6:20 / km) +20m 6:08 / km
shoes: Adidas Green 11

with Kevin at the technology park

Friday Dec 2, 2011 #

elliptical trainer 30:00 [1]
slept:7.0

Thursday Dec 1, 2011 #

gym ex & stretching 7:00 [1]

8 PM

running road/trails 59:00 intensity: (31:00 @1) + (8:00 @3) + (20:00 @4) 11.0 km (5:22 / km) +90m 5:09 / km
slept:6.5

some tempos in there 6,8,8,6. to highland h. and back

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