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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Aug 31, 2016:

activity # timemileskm+m
  running road/trails25 18:22:00 113.4 182.5 2585
  biking4 1:06:00
  gym ex & stretching10 1:02:00
  orienteering1 27:00 2.17(12:25) 3.5(7:43) 100
  Unspecified1 5:00
  Total30 21:02:00 115.58 186.0 2685
averages - sleep:6.8

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Wednesday Aug 31, 2016 #

running road/trails 37:00 intensity: (5:00 @1) + (32:00 @2) 4.5 km (8:13 / km) +100m 7:24 / km
slept:6.5 shoes: Inov 8

at Columbia- some trail, and collecting ribbons after Stars training

orienteering 27:00 [2] 3.5 km (7:43 / km) +100m 6:45 / km
shoes: Inov 8

installing controls for the training. still had to navigate a bit

gym ex & stretching 8:00 [1]

Tuesday Aug 30, 2016 #

running road/trails 40:15 intensity: (7:15 @1) + (33:00 @2) 6.0 km (6:43 / km) +40m 6:30 / km
slept:5.0 shoes: Asics black

running road/trails 10:45 [5] 3.0 km (3:35 / km)
slept:2.0 shoes: Asics black

another 2 hrs. nap this afternoon.. did 5*600m @ rez..- 2.10,2.09,2.07,2.09,2.06.. dark by the time I start them

Monday Aug 29, 2016 #

gym ex & stretching 10:00 [1]
slept:2.0

after the - afternoon nap
8 PM

running road/trails 52:00 [3] 10.0 km (5:12 / km) +115m 4:55 / km
slept:5.5 shoes: Asics black

evening run, westheights loop, with extension to highland hills. after a solid nap this afternoon

Sunday Aug 28, 2016 #

11 AM

running road/trails 1:03:00 [1] 8.0 km (7:53 / km) +150m 7:12 / km
slept:7.0 shoes: Inov 8

not so good sleep- camp style.

Saturday Aug 27, 2016 #

running road/trails 36:00 [2] 6.5 km (5:32 / km) +85m 5:12 / km
slept:5.5 shoes: Asics black

Friday Aug 26, 2016 #

running road/trails warm up/down 19:00 [2]
slept:6.0 shoes: Asics black

Back to lots of work, and less sleep, and no time

Thursday Aug 25, 2016 #

gym ex & stretching 7:00 [1]
slept:7.0

biking warm up/down 14:00 [1]
(rest day)

Long work hours coming up. Again

Wednesday Aug 24, 2016 #

running road/trails 33:43 [2] 6.0 km (5:37 / km) +45m 5:25 / km
slept:7.0 shoes: Asics 2015

running road/trails 18:17 [5] 4.0 km (4:34 / km) +60m 4:15 / km
shoes: Asics 2015

hydrocut- from gate-to gate plus some ( the loop in 8.55)

Tuesday Aug 23, 2016 #

running road/trails 25:30 intensity: (4:00 @1) + (21:30 @2) 3.75 km (6:48 / km) +30m 6:32 / km
slept:7.0 shoes: Asics black

running road/trails intervals 16:30 [5] 4.25 km (3:53 / km) +50m 3:40 / km
shoes: Asics black

4*4 min- westheights loop.. another day inspired by WOC competitors (1.09k,1.07,.915,1.15- for 4.30)

Monday Aug 22, 2016 #

running road/trails 31:00 [2] 5.5 km (5:38 / km) +120m 5:05 / km
slept:8.0 shoes: Asics black

lots of things i had to do before heading into work- so - not bad for a busy day( now-a-days)

gym ex & stretching 4:00 [1]

Sunday Aug 21, 2016 #

running road/trails 1:34:00 intensity: (1:08:00 @2) + (26:00 @3) 16.0 km (5:53 / km) +200m 5:32 / km
slept:9.0 shoes: Asics black

finally caught some rest- and motivated after watching the woc sprint relay. home to highland- monarch woods - 4 loops- 25.25- and back home.. pleasant 22°

Saturday Aug 20, 2016 #

running road/trails 44:00 [3] 8.0 km (5:30 / km) +210m 4:52 / km
slept:6.5 shoes: Asics black

went to bed 6 am- after a looooong shift. progressive run at monarch woods

Friday Aug 19, 2016 #

running road/trails 17:00 intensity: (5:00 @1) + (12:00 @2) 3.0 km (5:40 / km) +30m 5:24 / km
slept:6.5 shoes: Asics black

running road/trails tempo 15:00 [4] 3.5 km (4:17 / km) +50m 4:00 / km
shoes: Asics black

5*3 min ( the usual on westheights loop) w/1 min

Thursday Aug 18, 2016 #

gym ex & stretching warm up/down 5:00 [1]
slept:7.0

running road/trails 21:00 intensity: (13:00 @2) + (8:00 @5) 4.0 km (5:15 / km) +20m 5:07 / km
shoes: Asics black

include 4*2 min w/30 secs.. crazy busy at work. not enough time for more

Wednesday Aug 17, 2016 #

running road/trails 30:00 intensity: (15:30 @2) + (14:30 @3) 5.5 km (5:27 / km) +30m 5:19 / km
slept:6.5 shoes: Asics black

the 'short loop' version ( 2.8k) westheights. not much time--13 hrs work

Monday Aug 15, 2016 #

running road/trails 30:00 intensity: (13:00 @1) + (17:00 @2) 5.0 km (6:00 / km) +35m 5:48 / km
slept:6.5 shoes: Asics black

another week with long-long hours at work.. happy to squeeze this

Sunday Aug 14, 2016 #

11 AM

running road/trails 1:15:00 [1] 8.0 km (9:23 / km) +150m 8:34 / km
slept:7.0 shoes: Inov 8

Saturday Aug 13, 2016 #

biking warm up/down 22:00 [1]
slept:6.5

planned to go to Albion-- pooring rain.. so good thing hotel had a gym

gym ex & stretching 8:00 [1]

Unspecified 5:00 [1]

pool

Thursday Aug 11, 2016 #

running road/trails 23:00 [2] 4.0 km (5:45 / km) +30m 5:33 / km
slept:7.0 shoes: Asics 2015

towards hydrocut and back

running road/trails tempo 30:00 [4] 6.0 km (5:00 / km) +80m 4:41 / km
shoes: Asics 2015

hot - over 30 +. ( the hydrocut loop - @ 9.50)

Wednesday Aug 10, 2016 #

running road/trails 34:00 intensity: (5:00 @1) + (14:00 @2) + (15:00 @4) 7.0 km (4:51 / km) +85m 4:35 / km
shoes: Asics 2015

5*3 min- on westheights loop ( ~ 3.5k at lev 4)

biking warm up/down 10:00 [1]

gym ex & stretching 4:00 [1]

Tuesday Aug 9, 2016 #

running road/trails 37:00 intensity: (7:00 @1) + (25:00 @2) + (5:00 @3) 6.5 km (5:42 / km) +135m 5:09 / km
slept:7.0 shoes: Asics black

monarch woods.. hot evening

Monday Aug 8, 2016 #

gym ex & stretching 6:00 [1]
slept:7.0 (rest day)

L hamstring pain

Sunday Aug 7, 2016 #

12 PM

running road/trails 52:00 [1] 6.0 km (8:40 / km) +140m 7:46 / km
slept:7.5 shoes: Inov 8

@ Albion- checking trails for mtbo

Saturday Aug 6, 2016 #

running road/trails 44:00 intensity: (24:00 @2) + (20:00 @3) 7.5 km (5:52 / km) +120m 5:26 / km
slept:7.0 shoes: Asics 2015

at hydrocut- and a pleasant 27°C

Friday Aug 5, 2016 #

biking warm up/down 20:00 [1]
slept:6.0 (rest day)

gym ex & stretching 6:00 [1]

Thursday Aug 4, 2016 #

running road/trails 38:08 [2] 6.5 km (5:52 / km) +70m 5:34 / km
slept:6.5 shoes: Asics black

towards Hydrocut west and back. plus 31 °C

running road/trails 17:52 [5] 4.0 km (4:28 / km) +70m 4:06 / km
ahr:146 max:156 shoes: Asics black

Hydrocut. from gate- my loop back to gate and plus up to 4 k.. similar to may 31.. regular loop ` 9 min

Wednesday Aug 3, 2016 #

running road/trails 44:00 intensity: (10:00 @1) + (20:00 @2) + (14:00 @3) 7.0 km (6:17 / km) +170m 5:36 / km
slept:7.0 shoes: Asics black

M Woods w/Val

Tuesday Aug 2, 2016 #

running road/trails 37:00 intensity: (5:00 @1) + (17:00 @2) + (15:00 @4) 7.0 km (5:17 / km) +85m 4:59 / km
slept:6.5 shoes: Asics black

Westheights loop. Like 32 C. Include 5*3 min

Monday Aug 1, 2016 #

running road/trails 36:00 intensity: (8:00 @1) + (6:00 @2) + (22:00 @3) 6.5 km (5:32 / km) +80m 5:13 / km
slept:6.0 shoes: Asics black

Got back at 5.00 am from Calgary. Almost like a night shift. Going to work tonight

gym ex & stretching 4:00 [1]

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