Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Jul 31, 2014:

activity # timemileskm+m
  running road/trails24 18:25:00 123.34(8:58) 198.5(5:34) 2025
  orienteering3 1:56:00 10.25(11:19) 16.5(7:02) 255
  biking3 1:46:00
  Unspecified2 1:35:00 1.24(1:16:27) 2.0(47:30) 120
  gym ex & stretching13 1:34:00
  elliptical trainer1 35:00
  Total32 25:51:00 134.84 217.0 2400
averages - sleep:7

«»
1:44
0:00
» now
TuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeTh

Thursday Jul 31, 2014 #

biking warm up/down 6:00 [1]
slept:7.5 (rest day)

running road/trails warm up/down 6:00 [1] 1.0 km (6:00 / km) +10m 5:43 / km
shoes: adidas kanadia 2012

Wednesday Jul 30, 2014 #

gym ex & stretching 6:00 [1]
slept:7.5 (rest day)

Tuesday Jul 29, 2014 #

running road/trails 28:00 [2] 5.0 km (5:36 / km) +100m 5:05 / km
slept:8.0 shoes: adidas kanadia 2012

short session @ mwoods

Monday Jul 28, 2014 #

gym ex & stretching 10:00 [1]
slept:9.0 (rest day)

Sunday Jul 27, 2014 #

running road/trails 38:30 [2] 6.0 km (6:25 / km) +80m 6:01 / km
slept:7.5 shoes: Asics Gel-contend

running road/trails tempo 17:30 [4] 4.0 km (4:23 / km) +70m 4:01 / km
shoes: Asics Gel-contend

4*1 k ( last 2 had some climb). felt ok. hot and humid day

Saturday Jul 26, 2014 #

running road/trails warm up/down 36:45 intensity: (6:45 @1) + (30:00 @2) 5.3 km (6:56 / km) +75m 6:29 / km
slept:7.0 shoes: Asics Gel-contend

running road/trails intervals 13:15 [5] 3.7 km (3:35 / km) +65m 3:18 / km
ahr:148 max:160 shoes: Asics Gel-contend

1 mw loop (5.02/w hr 140), 1*1200m at res (4.13=87,86,80/w 150 ave hr ) 1 mw loop (4.59/w hr 149). sore throat yesterday morning. barely sore today but still something bothers me

Friday Jul 25, 2014 #

running road/trails 40:00 intensity: (19:00 @1) + (21:00 @3) 7.5 km (5:20 / km) +85m 5:03 / km
ahr:117 max:133 slept:6.5 shoes: Asics Gel-contend

westheights loop..1h after an MT in the morning

Thursday Jul 24, 2014 #

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

experience some sharp pain on my left foot ( some metatarsal, whatever)..could not go out for a run.. had similar pain few years back..i think once or twice for a day or maybe 2..simply - crap !

biking warm up/down 20:00 [1]
(rest day)

kind of another forced 'rest day'

Wednesday Jul 23, 2014 #

gym ex & stretching 10:00 [1]
slept:7.5 (rest day)

Tuesday Jul 22, 2014 #

running road/trails warm up/down 16:00 [2] 2.8 km (5:43 / km) +20m 5:31 / km
slept:7.0 shoes: Asics Gel-contend

like 30 °C at 11 am

running road/trails intervals 15:00 intensity: (4:00 @4) + (11:00 @5) 3.7 km (4:03 / km) +20m 3:57 / km
shoes: Asics Gel-contend

ssi on westheights loop (9)

gym ex & stretching 4:00 [1]

Monday Jul 21, 2014 #

running road/trails 43:00 [2] 8.0 km (5:23 / km) +40m 5:15 / km
slept:8.0 shoes: Asics Gel-contend

to and back from Highland H

Sunday Jul 20, 2014 #

running road/trails 45:00 [2] 7.5 km (6:00 / km) +40m 5:51 / km
slept:7.0 shoes: Asics Gel-contend

hot and humid

running road/trails 28:00 intensity: (18:00 @4) + (10:00 @5) 7.0 km (4:00 / km) +30m 3:55 / km
ahr:148 max:170 shoes: Asics Gel-contend

3k/12.15/10m/hr 139...1k/4.27/20m/hr 142...3k/11.30(3.57,3.53,3.40)/0m/hr 142,1.53,1.58.. not sure when hr went to 170 as at the end of last 3k was 165-but is the highest since.. can't remember.. didn't feel too bad ( actually was good to ok overall ).

Saturday Jul 19, 2014 #

running road/trails 54:00 intensity: (25:00 @1) + (21:00 @2) + (8:00 @3) 6.5 km (8:18 / km) +55m 7:58 / km
max:123 slept:7.0 shoes: Spike S

orienteering 32:00 [2] *** 3.0 km (10:40 / km) +55m 9:46 / km
shoes: Spike S

Friday Jul 18, 2014 #

running road/trails 58:00 [2] 10.0 km (5:48 / km) +100m 5:31 / km
slept:7.0 shoes: Adidas black*yellow

gym ex & stretching 6:00 [1]

Thursday Jul 17, 2014 #

running road/trails warm up/down 44:00 intensity: (20:00 @1) + (24:00 @2) 7.0 km (6:17 / km) +40m 6:07 / km
slept:6.5 shoes: adidas marathon 2012

running road/trails intervals 14:00 [5] 4.0 km (3:30 / km)
ahr:146 max:155 shoes: adidas marathon 2012

10*400m @ res w/45-70 sec jog in between ( 85 -87 )

Wednesday Jul 16, 2014 #

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

Tuesday Jul 15, 2014 #

running road/trails 29:30 intensity: (10:00 @1) + (19:30 @2) 4.25 km (6:56 / km) +30m 6:42 / km
slept:6.5 shoes: Asics Gel-contend

running road/trails intervals 16:30 [5] 4.25 km (3:53 / km) +50m 3:40 / km
ahr:148 max:160 shoes: Asics Gel-contend

4*4 on westheights loop (1.09,1.07,0.91,1.17)

gym ex & stretching 8:00 [1]

Monday Jul 14, 2014 #

running road/trails 1:05:00 intensity: (10:00 @1) + (11:00 @2) + (44:00 @3) 11.5 km (5:39 / km) +125m 5:22 / km
slept:7.0 shoes: Asics Gel-contend

2 westheights loops

Sunday Jul 13, 2014 #

running road/trails 49:00 intensity: (7:00 @1) + (30:00 @2) + (12:00 @3) 7.5 km (6:32 / km) +100m 6:08 / km
slept:6.0 shoes: Inov 8

hot and humid - went out before soccer World Cup final game
2 PM

orienteering 51:00 intensity: (11:00 @3) + (40:00 @4) *** 7.0 km (7:17 / km) +150m 6:35 / km
shoes: Inov 8

kind of tired last 10 min. hot,humid and probably one of the longest run i had this year (combined for the day )

Saturday Jul 12, 2014 #

running road/trails 18:00 intensity: (14:00 @2) + (4:00 @4) 3.5 km (5:09 / km) +20m 5:00 / km
slept:6.0 shoes: Asics Gel-contend

late evening

Friday Jul 11, 2014 #

biking 1:20:00 intensity: (43:00 @1) + (37:00 @4)
slept:6.5

while watching middle WOC
:(

Thursday Jul 10, 2014 #

running road/trails 36:00 [1] 6.0 km (6:00 / km) +70m 5:40 / km
max:119 slept:7.0 shoes: adidas kanadia 2012

easy evening run

Wednesday Jul 9, 2014 #

orienteering 33:00 [4] * 6.5 km (5:05 / km) +50m 4:53 / km
ahr:132 max:144 slept:6.5 shoes: Asics Gel-contend

city/park orienteering.. easy ( know the area, knew the course- just quick decisions to be made). no warm up, but pushing from the beginning

running road/trails warm up/down 17:00 [1] 2.5 km (6:48 / km) +30m 6:25 / km
shoes: Asics Gel-contend

warm-down picking up ribbons

Tuesday Jul 8, 2014 #

Unspecified 35:00 [1] 1.0 km (35:00 / km) +60m 26:55 / km
shoes: Olway

2.5h mapping.. start raining.. then later in the afternoon it poured with goals on the brazillian net. wow

elliptical trainer 35:00 [1]

gym ex & stretching 4:00 [1]

Monday Jul 7, 2014 #

running road/trails 41:00 intensity: (26:00 @1) + (15:00 @3) 7.0 km (5:51 / km) +75m 5:34 / km
slept:7.0 shoes: Asics Gel-contend

w/Val on westheights loop.. 12*75 sec at lev 3

gym ex & stretching 8:00 [1]

Sunday Jul 6, 2014 #

running road/trails 1:21:00 intensity: (16:30 @1) + (26:00 @3) + (30:00 @4) + (8:30 @5) 14.0 km (5:47 / km) +120m 5:33 / km
slept:7.0 shoes: Inov 8

at Hydrocut w/Mick. even having a map and controls marked on it, for me was more like just running. got quite a bit of a workout early on . later got in an area with raspberry and thorns for like 5-10 min ( things you read in AR logs and i think even being fun, i hate when pace drops like it did for us). forgot my HR monitor, cause i think was quite a bit of push today - that would be good to know. end it up with a loop at a fast pace- i test my legs there every now and then. good stuff- good test... will see how body will react after this. guestimated climb till i download my watch

Saturday Jul 5, 2014 #

running road/trails warm up/down 26:30 intensity: (15:00 @1) + (11:30 @2) 4.25 km (6:14 / km) +20m 6:06 / km
slept:7.0 shoes: Asics Gel-contend

between the 2 soccer games ( and after watching the sprint from Venice). yay to 'sports day'

running road/trails 17:30 [4] 4.25 km (4:07 / km) +50m 3:53 / km
ahr:150 max:159 shoes: Asics Gel-contend

one westheights loop. felt like a '5' effort.. but not according to HR, so will consider only 4

Friday Jul 4, 2014 #

gym ex & stretching 10:00 [1]
slept:7.0

running road/trails 55:00 intensity: (10:00 @1) + (45:00 @2) 10.0 km (5:30 / km) +90m 5:16 / km
ahr:116 max:132 shoes: adidas kanadia 2012

to hydrocut.. one loop and back..kept an easier pace

Thursday Jul 3, 2014 #

Unspecified 1:00:00 [1] 1.0 km (1:00:00 / km) +60m 46:09 / km
slept:6.5 shoes: Olway

4h mapping

running road/trails warm up/down 33:00 intensity: (18:00 @1) + (15:00 @2) 5.3 km (6:14 / km) +40m 6:00 / km
shoes: adidas marathon 2012

w/Deler

running road/trails intervals 11:00 [4] 3.2 km (3:26 / km)
ahr:142 max:156 shoes: adidas marathon 2012

8*400 ( 82/83)

Wednesday Jul 2, 2014 #

running road/trails 56:00 intensity: (25:00 @2) + (25:00 @3) + (6:00 @4) 10.5 km (5:20 / km) +250m 4:46 / km
slept:7.0 shoes: Asics Gel-contend

monarch woods.. some good rain in the middle ( like 15 min)

gym ex & stretching 6:00 [1]

Tuesday Jul 1, 2014 #

running road/trails warm up/down 18:00 [1] 3.0 km (6:00 / km) +25m 5:46 / km
slept:7.0 shoes: Asics Gel-contend

hot.. humid

running road/trails 38:00 intensity: (13:00 @3) + (25:00 @4) 8.5 km (4:28 / km) +100m 4:13 / km
shoes: Asics Gel-contend

2*westheights loop (19.10,18.50)

gym ex & stretching 4:00 [1]

« Earlier | Later »