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Training Log Archive: Nick

In the 31 days ending Oct 31, 2013:

activity # timemileskm+m
  biking12 6:32:00
  gym ex & stretching20 2:12:00
  running road/trails8 2:09:00 12.43(10:23) 20.0(6:27) 265
  orienteering4 2:06:00 9.94 16.0 49510 /13c76%
  elliptical trainer5 1:48:00
  Unspecified1 18:00 0.62(28:58) 1.0(18:00) 10
  Total29 15:05:00 22.99 37.0 77010 /13c76%
averages - sleep:6.4

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Thursday Oct 31, 2013 #

biking 36:00 [1]
slept:6.5

Wednesday Oct 30, 2013 #

running road/trails warm up/down 19:00 [1] 3.0 km (6:20 / km) +20m 6:08 / km
slept:6.5 shoes: adidas kanadia 2012

gym ex & stretching 4:00 [1]

Tuesday Oct 29, 2013 #

Note
slept:6.5 (rest day)

long hours and no time left. injury still hurts :(

Monday Oct 28, 2013 #

biking warm up/down 18:00 [2]
slept:6.0 (rest day)

enough time for a round trip to staples. busy days at work

Sunday Oct 27, 2013 #

elliptical trainer 26:00 intensity: (20:00 @1) + (6:00 @3)
slept:6.5

sleep 3.5+2+1

gym ex & stretching 12:00 [1]

Saturday Oct 26, 2013 #

gym ex & stretching 4:00 [1]
slept:3.5

couldn't sleep to much after a 17h shift

biking warm up/down 20:00 [1]

running road/trails warm up/down 17:00 intensity: (10:00 @1) + (7:00 @2) 3.0 km (5:40 / km) +10m 5:34 / km
shoes: adidas kanadia 2012

Friday Oct 25, 2013 #

biking warm up/down 12:00 [1]

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

Thursday Oct 24, 2013 #

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

Wednesday Oct 23, 2013 #

gym ex & stretching 5:00 [1]
slept:5.5

biking warm up/down 12:00 [1]

not enough time to do anything. super busy

Tuesday Oct 22, 2013 #

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

super busy

elliptical trainer 15:00 intensity: (9:00 @1) + (6:00 @3)

Monday Oct 21, 2013 #

Note
slept:6.0 (rest day)

long h at work

Sunday Oct 20, 2013 #

biking 1:52:00 intensity: (20:00 @1) + (1:17:00 @2) + (15:00 @3)
slept:8.0

nice day. felt slow going out (62 min), but must be the wind, 50 on the way back. good to be out longer

Saturday Oct 19, 2013 #

running road/trails 44:00 intensity: (31:00 @1) + (13:00 @2) 7.0 km (6:17 / km) +165m 5:37 / km
slept:6.0 shoes: Adidas Green 11

@ monarch woods.. and yes , running.. painful, but..

Friday Oct 18, 2013 #

gym ex & stretching 5:00 [1]
slept:7.0

biking 20:00 intensity: (11:00 @1) + (9:00 @4)

3*3

Thursday Oct 17, 2013 #

biking warm up/down 25:00 [1]
slept:7.5

easy. indoor

Wednesday Oct 16, 2013 #

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

running road/trails warm up/down 15:00 [1] 2.5 km (6:00 / km) +10m 5:53 / km
shoes: adidas kanadia 2012

testing.. testing

Tuesday Oct 15, 2013 #

elliptical trainer 42:00 [1]
slept:7.5

gym ex & stretching 12:00 [1]

Monday Oct 14, 2013 #

biking 29:00 intensity: (15:00 @1) + (14:00 @2)
slept:7.0

back to basics ( meaning - no running) .worth 10k on a sunny day

gym ex & stretching 7:00 [1]

Sunday Oct 13, 2013 #

gym ex & stretching 4:00 [1]
slept:6.5

orienteering race 1:04:00 intensity: (5:00 @3) + (54:00 @4) + (5:00 @5) **** 8.5 km (7:32 / km) +300m 6:24 / km
spiked:10/13c shoes: VJ Supra

had a pretty good start. Caught Andrei L. before 4. and then lost aprox. 3.5 min finding 4 & 5. left 8 on the right way but lost direction and end up at least 2 min extra on the route to 9. worked quite hard after that, and manage to squeeze into first place ( age group again) due to being strong on last uphill.
might need lots of rest for my muscle injury. since i was able to tolerate pain this weekend , i want to start training, but not so sure will be a good idea. missed the M21 competition but i was in no way to try to run that. probably my mind would.
overall really enjoyed the O-weekend. thanks to GHO crew ( and the spectacular IT/finish display by Valerie ). and weather was nice. once again

Long Course 7b - Splits

Saturday Oct 12, 2013 #

running road/trails warm up/down 4:00 [1] 0.5 km (8:00 / km) +10m 7:16 / km
slept:3.5 shoes: VJ Supra

gym ex & stretching 4:00 [1]

orienteering race 29:00 intensity: (10:00 @3) + (12:00 @4) + (7:00 @5) **** 4.0 km (7:15 / km) +170m 5:59 / km
shoes: VJ Supra

middle distance at Nationals. had 2*1.5 min mistake were i got another control (not mine) first. plus another 1 min getting out of control like 90° than what should be. strong climbs i would say was what got me in the first place ( age group)

Middle Course 7b - Splits

Friday Oct 11, 2013 #

Event: 2013 Nationals (Hamilton, CANADA)
 

running road/trails warm up/down 4:00 [1] 0.5 km (8:00 / km)
shoes: adidas marathon 2012

orienteering race 18:00 [4] **** 3.5 km (5:09 / km) +25m 4:58 / km
shoes: adidas marathon 2012

totally lost concentration due to an unwelcomed comment right before the race. scrambled thru the first 3 controls, and then start paying attention to map and details. Found the course quite straight forward after that, however, getting 'into the map' right from the start was the key. missed that. pain ? hard to describe. i did not feel any sharp pain, but i was also concentrated so my running form will avoid anything un-necessary. straight to work after that --> till 3am. for that matter good thing i don't have to run M21
C • 3AM?! 3
12 PM

biking warm up/down 17:00 [1]
slept:6.5

4 PM

gym ex & stretching 4:00 [1]

Thursday Oct 10, 2013 #

Note
slept:8.5 (rest day)

ha. ha . like a need a rest day after what type i training i had the last 2 months

Wednesday Oct 9, 2013 #

gym ex & stretching 7:00 [1]
slept:8.0

elliptical trainer 15:00 intensity: (11:00 @1) + (4:00 @4)

Tuesday Oct 8, 2013 #

gym ex & stretching 6:00 [1]
slept:7.0

running road/trails 11:00 [3] 2.0 km (5:30 / km) +25m 5:11 / km
shoes: adidas kanadia 2012

attempt. at hydrocut. ouch

Monday Oct 7, 2013 #

gym ex & stretching 7:00 [1]
slept:7.5

head ache last night, and i would call it a migraine by the morning. crap

elliptical trainer warm up/down 10:00 [1]

Sunday Oct 6, 2013 #

biking 1:00:00 intensity: (30:00 @1) + (20:00 @2) + (10:00 @3)
slept:7.5

towards Baden-- worth 22k

gym ex & stretching 10:00 [1]

Saturday Oct 5, 2013 #

orienteering warm up/down 15:00 [1] **
slept:4.0

overnight shift- a quick nap (1h) , and then set up a training this morning. 3 more hours sleep, later in the afternoon

Friday Oct 4, 2013 #

gym ex & stretching 7:00 [1]
slept:6.0

biking 31:00 [2]

worth 11k

Thursday Oct 3, 2013 #

Note
slept:6.0 (injured) (rest day)

totally out of everything. injury does not seem to heal, out of shape totally. i will be a fast walker or just a jogger next week, unless everything goes right. sad

Wednesday Oct 2, 2013 #

Unspecified 18:00 [1] 1.0 km (18:00 / km) +10m 17:09 / km
slept:5.5 shoes: Salomon GY

some quick map updates at the university

Tuesday Oct 1, 2013 #

gym ex & stretching 8:00 [1]
slept:6.0

running road/trails warm up/down 15:00 [1] 1.5 km (10:00 / km) +25m 9:14 / km
shoes: adidas kanadia 2012

at ARK coaching nav

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