Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Oct 31, 2016:

	activity	#	time	miles		km		+m
	running road/trails	22	17:27:00	112.78	(9:17)	181.5	(5:46)	2150
	gym ex & stretching	11	1:32:00
	biking	3	59:00
	orienteering	1	58:00	5.59	(10:22)	9.0	(6:27)	80
	Unspecified	1	30:00	0.93	(32:11)	1.5	(20:00)	40
	elliptical trainer	1	15:00
	Total	30	21:41:00	119.3		192.0		2270
averages - sleep:6.6

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Monday Oct 31, 2016 #

biking warm up/down 25:00 [1]
slept:7.0

gym ex & stretching 5:00 [1]

Sunday Oct 30, 2016 #

running road/trails 2:00:00 20.5 km (5:51 / km) +100m 5:43 / km
slept:6.5 shoes: Sally x-cross

w/ Ula. 7°C

Saturday Oct 29, 2016 #

orienteering 58:00 [3] * 9.0 km (6:27 / km) +80m 6:10 / km
slept:5.0 shoes: Sally x-cross

did the night Vampire O near Toronto. couple of big bubbles. plus 16-17°C

Friday Oct 28, 2016 #

running road/trails 22:00 3.5 km (6:17 / km) +200m 4:53 / km
slept:7.0 shoes: adidas marathon 2012

at the gym. not enough time for anything else ( but a short sauna)

Thursday Oct 27, 2016 #

running road/trails 1:10:00 [2] 10.5 km (6:40 / km) +100m 6:22 / km
slept:6.0 shoes: Asics 2015

from hydrocut east - thru some trails- to west side and back home on snyders rd

Wednesday Oct 26, 2016 #

gym ex & stretching 6:00 [3]
slept:6.5 (rest day)

Tuesday Oct 25, 2016 #

running road/trails 34:00 6.5 km (5:14 / km) +170m 4:38 / km
slept:7.0 shoes: Asics black

@ monarch woods. easy roll-over my right ankle- again..but kept the pace up like 10-15 secs later

Monday Oct 24, 2016 #

running road/trails 37:00 [2] 6.0 km (6:10 / km) +40m 5:58 / km
slept:7.5 shoes: Asics 2015

pretty good sleep during the day-after a night shift. night run w/head lamp. cold

gym ex & stretching 4:00 [1]

Sunday Oct 23, 2016 #

running road/trails 1:04:00 [3] 12.0 km (5:20 / km) +150m 5:01 / km
slept:7.0 shoes: Asics 2015

another early morning (wake up at 4-ish)..work- and the run.. hydrocut west ( 2 of 1.9k loops) and back home. about 14°C

Saturday Oct 22, 2016 #

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

sleep 3.5 last night.. 2.5 this afternoon. tough work schedule

biking 18:00 [3]

Friday Oct 21, 2016 #

running road/trails 36:00 6.0 km (6:00 / km) +40m 5:48 / km
slept:6.0 shoes: Asics black

Thursday Oct 20, 2016 #

gym ex & stretching 7:00 [1]
slept:5.5 (rest day)

long hours.. 5.5h sleep include the almost 2 hrs nap in the afternoon

Wednesday Oct 19, 2016 #

running road/trails warm up/down 32:20 4.75 km (6:48 / km) +40m 6:32 / km
slept:6.5 shoes: Asics black

running road/trails 16:40 [5] 4.25 km (3:55 / km) +60m 3:40 / km
shoes: Asics black

westheights loop 4*4 (1.07,1.04,915,1.22K-for last 4.40min)

gym ex & stretching 7:00 [1]

Tuesday Oct 18, 2016 #

running road/trails 1:01:00 [2] 10.5 km (5:49 / km) +100m 5:33 / km
slept:7.0 shoes: Asics 2015

Monday Oct 17, 2016 #

running road/trails warm up/down 13:00 [1] 2.0 km (6:30 / km) +10m 6:20 / km
slept:6.5 shoes: Asics 2015

lost 'something' from my head lamp. walked home with the hope that i find whatever i lost . turned out is a very small screw.. very small chance to find it in the dark

gym ex & stretching 12:00 [1]

Sunday Oct 16, 2016 #

running road/trails 56:00 [2] 10.0 km (5:36 / km) +110m 5:18 / km
slept:6.5 shoes: Asics 2015

another 4 am wake up.. a short nap in the afternoon prior to getting out

Saturday Oct 15, 2016 #

running road/trails 35:00 [2] 6.0 km (5:50 / km) +40m 5:39 / km
slept:4.0 shoes: Asics black

towards hydrocut and back

running road/trails 18:00 [5] 4.0 km (4:30 / km) +60m 4:11 / km
slept:1.0 shoes: Asics black

one hour nap in the afternoon after work .. the hydrocut loop gate to gate and a bit more to make it 4 k (8.55 the loop up there)

Friday Oct 14, 2016 #

gym ex & stretching 7:00 [1]
slept:6.5

running road/trails 29:00 [2] 5.0 km (5:48 / km) +30m 5:38 / km
shoes: Asics 2015

the short westheights loop

Thursday Oct 13, 2016 #

gym ex & stretching 10:00 [1]
slept:4.5 (rest day)

14 hrs work day and not much sleep calls for another rest day

Wednesday Oct 12, 2016 #

running road/trails warm up/down 18:20 [2] 3.0 km (6:07 / km) +30m 5:49 / km
slept:7.0 shoes: Asics 2015

running road/trails 37:40 [4] 8.5 km (4:26 / km) +120m 4:08 / km
shoes: Asics 2015

2 westheights loops (18.49, 18.48) .. just about plus 20°C

Tuesday Oct 11, 2016 #

Note
slept:4.0 (rest day)

lots of errands in the afternoon. dead tired to do anything

Monday Oct 10, 2016 #

running road/trails 43:00 [2] 7.0 km (6:09 / km) +165m 5:30 / km
slept:7.5 shoes: Sally x-cross

Columbia trails

Sunday Oct 9, 2016 #

running road/trails 1:12:00 [1] 9.0 km (8:00 / km) +80m 7:40 / km
slept:7.0 shoes: Sally x-cross

out for a run with Val. Bruce trail can be slow

Saturday Oct 8, 2016 #

5 PM

running road/trails 48:00 10.0 km (4:48 / km) +120m 4:32 / km
slept:7.5 shoes: Asics black

home to hydrocut-west-- loop( gate to gate 19.40) and back home..feeling like 10°C

Friday Oct 7, 2016 #

running road/trails 39:00 [2] 6.5 km (6:00 / km) +85m 5:38 / km
slept:7.0 shoes: Asics 2015

Thursday Oct 6, 2016 #

running road/trails 23:00 3.75 km (6:08 / km) +25m 5:56 / km
slept:7.0 shoes: Asics black

mid twenties temps

running road/trails intervals 17:00 [4] 4.25 km (4:00 / km) +60m 3:44 / km
shoes: Asics black

4*4 min w/ 2 min in between (plus a bit more to close the westheights loop).. actual time 16.55

running road/trails 24:00 [1] 3.5 km (6:51 / km)
shoes: the other sally x-cross

Saturday Oct 1, 2016 #

biking warm up/down 16:00 [1]
slept:8.0 (rest day)