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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nick

In the 31 days ending Jul 31, 2017:

activity # timemileskm+m
  running road/trails22 15:38:00 96.13(9:45) 154.7(6:04) 2305
  orienteering3 2:27:00 11.06(13:17) 17.8(8:16) 650
  biking4 1:57:00
  gym ex & stretching11 1:51:00
  elliptical trainer2 40:00
  Total30 22:33:00 107.19 172.5 2955
averages - sleep:6.8

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Monday Jul 31, 2017 #

Note
slept:8.5 (rest day)

had a pretty good sleep after last night shift, however woke up with a terrible head ache, which lasted like 12 hrs.

Sunday Jul 30, 2017 #

running road/trails warm up/down 34:00 [1] 5.0 km (6:48 / km) +25m 6:38 / km
slept:5.5 shoes: Fila

Worked in the morning. Easy run at Laurel Creek. Before going back to work in the evening. Crap. I do not miss night shift

Saturday Jul 29, 2017 #

running road/trails warm up/down 18:45 [2] 2.8 km (6:42 / km) +30m 6:21 / km
slept:6.0 shoes: Fila

Columbia

running road/trails race 35:15 intensity: (20:00 @4) + (15:15 @5) 6.7 km (5:16 / km) +225m 4:30 / km
shoes: Fila

my loop @ Columbia

Friday Jul 28, 2017 #

gym ex & stretching 10:00 [1]
slept:7.5

running road/trails 35:00 intensity: (10:00 @1) + (25:00 @2) 5.4 km (6:29 / km) +50m 6:12 / km
shoes: Asics white 17

towards hydrocut

running road/trails intervals 20:00 [4] 4.6 km (4:21 / km) +70m 4:02 / km
shoes: Asics white 17

10*2min (@ hydrocut .. 370 to 510)

Thursday Jul 27, 2017 #

elliptical trainer 25:00 [1]
slept:6.5

gym ex & stretching 12:00 [1]

Wednesday Jul 26, 2017 #

running road/trails 27:00 intensity: (12:00 @2) + (15:00 @3) 5.0 km (5:24 / km) +40m 5:12 / km
slept:6.5 shoes: Fila

the short westheights loop

gym ex & stretching 12:00 [1]

elliptical trainer warm up/down 15:00 [1]

Tuesday Jul 25, 2017 #

running road/trails 33:30 intensity: (8:30 @1) + (25:00 @2) 5.0 km (6:42 / km) +45m 6:25 / km
slept:8.0 shoes: Fila

running road/trails intervals 10:30 [5] 3.0 km (3:30 / km)
max:155 shoes: Fila

@ Rez.. 6*400 (84,84,85,85,85,87). and 3*200 (42,40,37)

Monday Jul 24, 2017 #

running road/trails 42:00 intensity: (18:00 @2) + (24:00 @3) 7.0 km (6:00 / km) +90m 5:38 / km
slept:7.5 shoes: Asics white 17

westheights loop

Sunday Jul 23, 2017 #

biking 51:00 intensity: (45:00 @1) + (6:00 @2)
slept:5.5

to St Agatha and back

gym ex & stretching 8:00 [1]
slept:0.5

Saturday Jul 22, 2017 #

running road/trails 30:00 intensity: (12:00 @1) + (18:00 @2) 4.35 km (6:54 / km) +45m 6:33 / km
slept:6.0 shoes: Fila

at Wasaga trails

running road/trails tempo 20:00 [4] 4.15 km (4:49 / km) +100m 4:18 / km
slept:2.0 shoes: Fila

4*5 min ( just over one k each ). tired when started. slept 2 hrs late afternoon - recovering jetlag

Friday Jul 21, 2017 #

running road/trails warm up/down 7:00 [1] 0.7 km (10:00 / km) +40m 7:47 / km
slept:7.0 shoes: inov 8 _ 2015

orienteering race 1:10:00 intensity: (1:00:00 @3) + (10:00 @4) **** 7.8 km (8:58 / km) +300m 7:32 / km
shoes: inov 8 _ 2015

ran M45 today , in order to catch the afternoon flight out of Cluj. sloppiness (not checking compass in couple of places) again 7-8 min . another good training in like plus 28-30 °C

Thursday Jul 20, 2017 #

running road/trails warm up/down 20:00 [1] 2.0 km (10:00 / km) +120m 7:42 / km
slept:7.0 shoes: inov 8 _ 2015

orienteering race 43:00 [4] *** 6.0 km (7:10 / km) +200m 6:09 / km
shoes: inov 8 _ 2015

middle dist at Rom Cup (ran M21). some 3-4 min of sloppiness on short legs. hot - like plus 30. decent race- decent result

Wednesday Jul 19, 2017 #

gym ex & stretching warm up/down 10:00 [1]
slept:8.0 (rest day)

Tuesday Jul 18, 2017 #

running road/trails 30:00 intensity: (10:00 @1) + (20:00 @2) 4.5 km (6:40 / km) +80m 6:07 / km
slept:12.0 shoes: Fila

still in Bogdana (Ro)- slept 12 hrs (!!!). if not wrong, last time i slept 12 was back in 2005 ( one night in Japan)

running road/trails tempo 14:00 [4] 3.0 km (4:40 / km) +40m 4:22 / km
shoes: Fila

7*2 min

gym ex & stretching 5:00 [1]

Monday Jul 17, 2017 #

running road/trails 40:00 intensity: (10:00 @1) + (30:00 @2) 6.5 km (6:09 / km) +150m 5:31 / km
slept:9.0 shoes: Fila

at my parents place ( Ro). w/Alin

gym ex & stretching 5:00 [1]

Sunday Jul 16, 2017 #

biking warm up/down 15:00 [1]
slept:3.0 (rest day)

Traveling day.missed a connection, delayed by 4 hrs

Saturday Jul 15, 2017 #

running road/trails 57:00 intensity: (27:00 @1) + (30:00 @2) 7.7 km (7:24 / km) +200m 6:33 / km
slept:8.0 shoes: Sally x-cross

@ wasaga. Nice again

Friday Jul 14, 2017 #

running road/trails 52:00 intensity: (24:00 @2) + (28:00 @3) 7.8 km (6:40 / km) +200m 5:55 / km
slept:5.5 shoes: Sally x-cross

Wasaga trails and forest run

Thursday Jul 13, 2017 #

gym ex & stretching 15:00 [1]
slept:6.5

biking warm up/down 20:00 [1]

Wednesday Jul 12, 2017 #

running road/trails warm up/down 30:00 intensity: (20:00 @1) + (10:00 @2) 4.0 km (7:30 / km) +65m 6:56 / km
slept:5.5 shoes: Fila

running road/trails intervals 20:00 intensity: (10:00 @4) + (10:00 @5) 4.5 km (4:27 / km) +135m 3:52 / km
shoes: Fila

@ monarch woods 10*2 min

gym ex & stretching 4:00 [1]

Tuesday Jul 11, 2017 #

running road/trails 39:00 intensity: (18:00 @2) + (21:00 @3) 7.0 km (5:34 / km) +85m 5:15 / km
slept:6.0 shoes: Fila

the westheights loop

Monday Jul 10, 2017 #

gym ex & stretching 10:00 [1]
slept:6.0 (rest day)

another much need it rest day

Sunday Jul 9, 2017 #

gym ex & stretching 20:00 [1]
slept:4.0 (rest day)

Not much sleep. 2h last night plus 2h while sun tanning on the afternoon

Saturday Jul 8, 2017 #

running road/trails 1:02:00 intensity: (42:00 @2) + (20:00 @4) 10.5 km (5:54 / km) +40m 5:48 / km
slept:6.5 shoes: Sally x-cross

Wasaga trails. W/Laszlo biking around

Friday Jul 7, 2017 #

running road/trails 38:00 [1] 6.0 km (6:20 / km) +25m 6:12 / km
slept:6.0 shoes: Sally x-cross

Wasaga

Thursday Jul 6, 2017 #

running road/trails warm up/down 27:00 intensity: (6:00 @1) + (21:00 @2) 3.75 km (7:12 / km) +30m 6:55 / km
slept:6.0 shoes: Fila

running road/trails intervals 17:00 [5] 4.25 km (4:00 / km) +60m 3:44 / km
shoes: Fila

4*4min (plus 1.03) westheights loop. with Maija.. boy she can run !

Wednesday Jul 5, 2017 #

running road/trails warm up/down 7:00 [1] 1.0 km (7:00 / km) +45m 5:43 / km
slept:6.0 shoes: Sally x-cross

orienteering 34:00 [2] ** 4.0 km (8:30 / km) +150m 7:09 / km
shoes: Sally x-cross

@ columbia

Tuesday Jul 4, 2017 #

running road/trails warm up/down 28:22 intensity: (10:22 @1) + (18:00 @2) 4.25 km (6:40 / km) +40m 6:22 / km
slept:6.0 shoes: Asics white 17

running road/trails 19:38 [4] 4.25 km (4:37 / km) +55m 4:20 / km
shoes: Asics white 17

westheights loop

Monday Jul 3, 2017 #

biking 31:00 [1]
slept:8.0

Sunday Jul 2, 2017 #

running road/trails 1:06:00 intensity: (6:00 @1) + (20:00 @2) + (40:00 @3) 10.5 km (6:17 / km) +100m 6:00 / km
slept:6.5 shoes: Inov 8

estimated climb ( @ Hfalls).. some tempos 5*8min

Saturday Jul 1, 2017 #

running road/trails 58:00 intensity: (12:30 @1) + (23:00 @2) + (22:30 @4) 9.5 km (6:06 / km) +75m 5:52 / km
shoes: Inov 8

@ hfalls trails, include 5*4.30

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