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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Dec 31, 2015:

activity # timemileskm+m
  running road/trails20 13:13:00 86.68(9:09) 139.5(5:41) 2430
  biking8 3:05:00
  Unspecified5 2:53:00 6.21 10.0 180
  elliptical trainer5 1:21:00
  gym ex & stretching11 1:19:00
  x-country skiing1 1:16:00 8.7(8:44) 14.0(5:26) 160
  orienteering1 48:00 2.8(17:10) 4.5(10:40) 100
  Total33 23:55:00 104.39 168.0 2870
averages - sleep:6.8

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Thursday Dec 31, 2015 #

x-country skiing 1:16:00 intensity: (30:00 @1) + (46:00 @2) 14.0 km (5:26 / km) +160m 5:08 / km
slept:6.0

First time for the season. Good conditions

Wednesday Dec 30, 2015 #

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

biking warm up/down 12:00 [1]

elliptical trainer 12:00 [2]

Tuesday Dec 29, 2015 #

1 PM

running road/trails 42:00 [2] 6.5 km (6:28 / km) +80m 6:05 / km
slept:6.5 shoes: VJ Supra

tougher than it seems. 3-6 cm of wet/slushy snow on the ground. westheights loop
7 PM

running road/trails 24:00 intensity: (8:00 @1) + (16:00 @3) 3.0 km (8:00 / km) +250m 5:39 / km
shoes: adidas marathon 2012

treadmill - 16 min at 12% incline

gym ex & stretching 5:00 [1]

Monday Dec 28, 2015 #

biking 42:00 [1]
slept:6.5

lazy, and the weather outside not pretty

gym ex & stretching 18:00 [1]

Sunday Dec 27, 2015 #

running road/trails 45:00 intensity: (38:00 @1) + (7:00 @2) 7.25 km (6:12 / km) +165m 5:34 / km
slept:7.5 shoes: Adidas Green 11

monarch woods

running road/trails 5:00 [5] 1.25 km (4:00 / km) +35m 3:31 / km
shoes: Adidas Green 11

monarch woods. around zero C

Saturday Dec 26, 2015 #

running road/trails warm up/down 17:15 [2] 3.0 km (5:45 / km) +65m 5:11 / km
slept:7.0 shoes: Asics 2015

about zero °C

running road/trails 34:45 [4] 7.5 km (4:38 / km) +200m 4:05 / km
shoes: Asics 2015

6 loops at Monarch woods (5.57,5.49,5.45,5.45,5.47,5.39)

Friday Dec 25, 2015 #

9 AM

elliptical trainer warm up/down 22:00 [1]
slept:7.0

2 PM

running road/trails warm up/down 15:00 [2] 2.5 km (6:00 / km) +20m 5:46 / km
shoes: the other sally x-cross

running road/trails 39:00 intensity: (21:00 @3) + (18:00 @4) 7.5 km (5:12 / km) +220m 4:32 / km
shoes: the other sally x-cross

4 loops at hydrocut *1.87 or so (10.51,10.07,9.12,8.54)

Thursday Dec 24, 2015 #

running road/trails 20:00 [1] 3.0 km (6:40 / km) +80m 5:53 / km
slept:6.5 shoes: the other sally x-cross

went for some map updates @ Columbia. plus 9°C, so no skiing. distance is aprox- and in between places or at the end

Unspecified 1:00:00 [1] *** 3.0 km (20:00 / km) +80m 17:39 / km
shoes: the other sally x-cross

close to 3.5 h of map updates . counted time ? as usual

Wednesday Dec 23, 2015 #

biking tempo 33:00 [1]
slept:6.5

gym ex & stretching 5:00 [1]

Tuesday Dec 22, 2015 #

running road/trails 41:00 intensity: (20:00 @1) + (14:00 @2) + (7:00 @3) 7.0 km (5:51 / km) +40m 5:42 / km
slept:6.0 shoes: Asics 2015

evening run - like plus 7°C

running road/trails intervals 11:00 [5] 3.0 km (3:40 / km)
ahr:150 max:161 shoes: Asics 2015

at res. dark- 3*800 (2.56,2.53,2.57) and 1*600 (2.10)

Monday Dec 21, 2015 #

elliptical trainer 22:00 [1]
slept:6.5 (rest day)

Sunday Dec 20, 2015 #

orienteering 48:00 [1] 4.5 km (10:40 / km) +100m 9:36 / km
slept:6.0 shoes: the other sally x-cross

Stop and go, map checking at Columbia

gym ex & stretching 4:00 [1]

Saturday Dec 19, 2015 #

running road/trails 48:00 intensity: (38:00 @2) + (10:00 @3) 8.0 km (6:00 / km) +100m 5:39 / km
slept:7.5 shoes: VJ falcon

pleasant evening run at hydrocut, around minus 3°, small layer of white stuff on the ground. so only used my headlamp after 20 min or so. quite pretty out there

Friday Dec 18, 2015 #

running road/trails 29:00 intensity: (4:00 @1) + (25:00 @2) 5.0 km (5:48 / km) +60m 5:28 / km
slept:7.0 shoes: Adidas Green 11

at hydrocut. glad that i could find this half an hour time for exercise

Thursday Dec 17, 2015 #

running road/trails 35:00 intensity: (17:10 @2) + (17:50 @5) 7.5 km (4:40 / km) +80m 4:26 / km
ahr:152 max:164 slept:7.5 shoes: Asics 2015

the westheights loop ( HR for the loop only)

Wednesday Dec 16, 2015 #

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

biking warm up/down 25:00 [1]

Tuesday Dec 15, 2015 #

running road/trails 20:00 [3] 3.0 km (6:40 / km) +240m 4:46 / km
ahr:135 slept:7.0 shoes: adidas marathon 2012

treadmill w/8 incline

gym ex & stretching 5:00 [1]

Monday Dec 14, 2015 #

11 AM

running road/trails 35:00 [2] 6.0 km (5:50 / km) +140m 5:13 / km
slept:8.0 shoes: Asics 2015

monarch woods
11 PM

gym ex & stretching 10:00 [1]

Unspecified 5:00 [1]

rowing

elliptical trainer 10:00 [1]

Sunday Dec 13, 2015 #

12 PM

Unspecified 1:22:00 [1] 7.0 km (11:43 / km) +100m 10:56 / km
slept:6.0 shoes: Inov 8

some mapping, some easy running in between places. got soaked pretty good at the end. total 3hrs

Saturday Dec 12, 2015 #

running road/trails 45:00 intensity: (25:00 @2) + (20:00 @3) 8.0 km (5:38 / km) +205m 4:59 / km
slept:7.5 shoes: Asics 2015

at monarch woods

Friday Dec 11, 2015 #

running road/trails 28:42 [2] 4.6 km (6:14 / km) +70m 5:48 / km
slept:7.0 shoes: Inov 8

running road/trails race 8:18 [5] 1.9 km (4:22 / km) +40m 3:57 / km
shoes: Inov 8

my loop at hydrocut

Thursday Dec 10, 2015 #

running road/trails 31:00 [1] 5.0 km (6:12 / km) +45m 5:56 / km
slept:7.5 shoes: Asics Gel-contend

Wednesday Dec 9, 2015 #

gym ex & stretching 10:00 [1]
slept:5.0

back home.. could not sleep much

biking warm up/down 22:00 [1]

Tuesday Dec 8, 2015 #

running road/trails 36:00 intensity: (11:00 @1) + (25:00 @2) 6.2 km (5:48 / km) +10m 5:46 / km
slept:8.0 shoes: Asics 2015

running road/trails 13:00 [4] 2.8 km (4:39 / km) +70m 4:08 / km
shoes: Asics 2015

up the hill towards quatro caminos

Unspecified 8:00 [1]

Monday Dec 7, 2015 #

running road/trails 54:00 intensity: (14:00 @1) + (40:00 @2) 9.0 km (6:00 / km) +70m 5:47 / km
slept:8.0 shoes: Asics 2015

biking 10:00 [1]

w/Val

Unspecified 18:00 [1]

10 min canoe, 8min aqua jog

Sunday Dec 6, 2015 #

running road/trails 1:00:00 intensity: (14:00 @1) + (30:00 @2) + (16:00 @4) 11.0 km (5:27 / km) +65m 5:18 / km
slept:10.0 shoes: Asics 2015

catching up on sleep - napping on the beach..etc.. good weather. include 4*4 min (~ 1k each)

Saturday Dec 5, 2015 #

running road/trails 27:00 [3] 5.0 km (5:24 / km) +40m 5:12 / km
slept:6.0 shoes: Asics 2015

6 hours sleep ( total combined of naps etc..)travel day after a night shift. head ache all day

Friday Dec 4, 2015 #

Note
slept:5.5 (rest day)

home at 10 am.. back to work at 6 pm

Thursday Dec 3, 2015 #

running road/trails 29:00 [2] 5.0 km (5:48 / km) +40m 5:35 / km
slept:6.0 shoes: Asics Gel-contend

for half the time abdominal pain ~1/2 , less after 15 min

gym ex & stretching 6:00 [1]

Wednesday Dec 2, 2015 #

biking warm up/down 26:00 [1]
slept:6.0

elliptical trainer 15:00 [1]

gym ex & stretching 5:00 [1]

Tuesday Dec 1, 2015 #

biking warm up/down 15:00 [1]
slept:5.5 (rest day)

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