Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Mar 31, 2016:

	activity	#	time	miles		km		+m
	running road/trails	15	8:47:00	55.3	(9:32)	89.0	(5:55)	2320
	x-country skiing	8	8:36:00	67.42	(7:39)	108.5	(4:45)	1845
	biking	8	1:48:00
	Unspecified	3	1:10:00	2.17		3.5		130
	gym ex & stretching	6	52:00
	elliptical trainer	3	50:00
	Total	29	22:03:00	124.9		201.0		4295
averages - sleep:6.7 weight:15kg

2:16

0:00

» now

Thursday Mar 31, 2016 #

running road/trails 29:30 5.0 km (5:54 / km)
slept:7.0 shoes: Asics 2015

@ Res

running road/trails intervals 15:30 4.0 km (3:53 / km)
weight:15kg shoes: Asics 2015

3*1k (3.53,3.55,3.50) a 600 ( 2.13) and a 400 (1.31)

Wednesday Mar 30, 2016 #

Unspecified 30:00 [1] 1.5 km (20:00 / km) +80m 15:47 / km
slept:7.0

More map updates (2 hrs)

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

Beautiful forest

Tuesday Mar 29, 2016 #

running road/trails 31:10 [2] 5.5 km (5:40 / km) +50m 5:25 / km
slept:6.0 shoes: Asics 2015

towards hydrocut

running road/trails tempo 18:50 [4] 4.0 km (4:43 / km) +80m 4:17 / km
shoes: Asics 2015

at hydrocut ( gate to gate-16.55) and continued till 4k

Monday Mar 28, 2016 #

Note
slept:7.0 (rest day)

start another week of working nights. several hours prepping for Ont. Champs before heading into work

Sunday Mar 27, 2016 #

running road/trails 46:00 [2] 7.0 km (6:34 / km) +100m 6:08 / km
slept:7.5 shoes: Adidas Green 11

Unspecified 25:00 [1] 2.0 km (12:30 / km) +50m 11:07 / km

map updates at Columbia ( 90 min )

Saturday Mar 26, 2016 #

gym ex & stretching 12:00 [1]
slept:7.0

running road/trails 37:00 4.5 km (8:13 / km) +540m 5:08 / km
shoes: adidas marathon 2012

treadmill. aprox 3.2k at 15% incline

Friday Mar 25, 2016 #

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

running road/trails 17:00 2.5 km (6:48 / km) +375m 3:53 / km
slept:0.5 shoes: adidas marathon 2012

arrived to late at the gym to have a normal session. so high incline and ..let's go

biking warm up/down 20:00 [1]

at home after gym session

Wednesday Mar 23, 2016 #

elliptical trainer 20:00 [1]
slept:6.0

biking warm up/down 16:00 [1]

Tuesday Mar 22, 2016 #

biking warm up/down 15:00 [1]
slept:5.5

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

Monday Mar 21, 2016 #

gym ex & stretching warm up/down 15:00 [1]
slept:5.5 (rest day)

Head ache

Sunday Mar 20, 2016 #

7 PM

running road/trails 45:00 7.5 km (6:00 / km) +90m 5:40 / km
slept:5.5 shoes: Asics 2015

sleep- similar like yesterday- long hours at work again today. did the westheights loop

Saturday Mar 19, 2016 #

running road/trails 31:00 [2] 4.8 km (6:27 / km) +70m 6:01 / km
slept:5.5 shoes: the other sally x-cross

sleep (4.5+1). at hydrocut west

running road/trails tempo 27:00 [4] 5.7 km (4:44 / km) +100m 4:21 / km
shoes: the other sally x-cross

3*1.9 k loop every 15 min (9.09,9.10,9.08)- yeap

Friday Mar 18, 2016 #

7 PM

running road/trails 51:00 [2] 8.0 km (6:23 / km) +150m 5:50 / km
slept:5.5 shoes: Adidas Green 11

sleeping issues ( 4.5+1). hydrocut- surprisingly dry trails. and a bit chilly (0°C)

Thursday Mar 17, 2016 #

9 PM

biking warm up/down 15:00 [1]
slept:8.5 (rest day)

had a 'nap' this afternoon (a 3+ hrs one..) total sleep including last night. and still feel like i am ready to go to sleep tired

Wednesday Mar 16, 2016 #

running road/trails 27:00 5.0 km (5:24 / km) +30m 5:15 / km
slept:5.5 shoes: Adidas Green 11

after 12 h work. tired, but good to do a short tempo

gym ex & stretching 10:00 [3]

Tuesday Mar 15, 2016 #

gym ex & stretching 4:00 [1]

biking warm up/down 12:00 [1]

elliptical trainer 20:00 [1]

Monday Mar 14, 2016 #

running road/trails 35:00 [2] 6.0 km (5:50 / km) +50m 5:36 / km
slept:6.0 shoes: Adidas Green 11

Sunday Mar 13, 2016 #

x-country skiing 40:00 [2] 8.35 km (4:47 / km) +200m 4:17 / km
slept:7.0 shoes: Atomic skis

warm up and after the event, cause i just like it so much, and had the chance to stay more on skis. Big thanks to organizers !!! really appreciate that. i hope to have a much bigger group ( from our area) in 2 years at the Masters

x-country skiing race 46:00 [5] **** 9.65 km (4:46 / km) +220m 4:17 / km
shoes: Atomic skis

middle dist. very nice.

Saturday Mar 12, 2016 #

x-country skiing race 1:31:00 [4] **** 19.5 km (4:40 / km) +420m 4:13 / km
shoes: Atomic skis

long distance ski-o.. another great day. really like what organizers came up with. few errors ( like 4-5 of 35/45 secs ). pleased with the result. obviously i need more racing ( ski-o ), and training on skis to make it closer at the M21 class

x-country skiing warm up/down 5:00 [1] 1.0 km (5:00 / km) +10m 4:46 / km
slept:7.0 shoes: Atomic skis

Friday Mar 11, 2016 #

Event: North American and US SkiO Championships

x-country skiing warm up/down 20:00 [1] 3.85 km (5:12 / km) +50m 4:53 / km
slept:5.5 shoes: Atomic skis

x-country skiing race 20:00 [5] 4.15 km (4:49 / km) +120m 4:13 / km
shoes: Atomic skis

had great time on the sprint course. my first ski-o in like 2 years. so glad we made the trip. perfect conditions ( weather, terrain, grooming, snow )

Thursday Mar 10, 2016 #

Note
slept:7.0 (rest day)

rest day, work and travel evening

Wednesday Mar 9, 2016 #

biking warm up/down 10:00 [1]
slept:7.0 (rest day)

Tuesday Mar 8, 2016 #

running road/trails 49:00 9.0 km (5:27 / km) +100m 5:09 / km
slept:7.0 shoes: Asics 2015

plus 10°C today.. towards Petersburg and back. 7*500m every 4 min

Monday Mar 7, 2016 #

x-country skiing warm up/down 20:00 [1] 3.0 km (6:40 / km) +15m 6:30 / km
slept:9.0 shoes: M_F mixed skis

gym ex & stretching 4:00 [1]

Sunday Mar 6, 2016 #

x-country skiing 1:04:00 [1] 12.5 km (5:07 / km) +200m 4:44 / km
slept:6.5 shoes: Atomic skis

beautiful day

x-country skiing race 1:12:00 [4] 18.5 km (3:54 / km) +300m 3:36 / km
shoes: Atomic skis

Loppet.. not much teqnique, not wax- zero.. but some decent fitness. pleased

Saturday Mar 5, 2016 #

5 PM

x-country skiing 1:00:00 [2] 12.0 km (5:00 / km) +200m 4:37 / km
slept:6.0 shoes: Atomic skis

@ scenic caves

Friday Mar 4, 2016 #

x-country skiing 37:00 8.0 km (4:38 / km) +60m 4:27 / km
slept:6.5 shoes: Fischer Ski

include 3*1.15k (4.21,4.20,4.25). pleased about the pace there

Thursday Mar 3, 2016 #

running road/trails tempo 12:00 [4] 2.5 km (4:48 / km) +125m 3:50 / km
shoes: adidas marathon 2012

biking warm up/down 10:00 [1]

11 PM

running road/trails warm up/down 19:00 [2] 2.5 km (7:36 / km) +125m 6:05 / km
slept:7.5 shoes: adidas marathon 2012

treadmill @ the gym after work

Wednesday Mar 2, 2016 #

x-country skiing 41:00 [2] 8.0 km (5:08 / km) +50m 4:58 / km
slept:7.5 shoes: Fischer Ski

Tuesday Mar 1, 2016 #

running road/trails 32:00 [3] 5.0 km (6:24 / km) +325m 4:50 / km
slept:7.0 shoes: adidas marathon 2012

at the gym . 1.5k at incline 10, and 3.5k at incline 5

biking warm up/down 10:00 [1]

Unspecified 15:00 [1]

« Earlier | Later »